Nutrition and Mental Health - October 2026 News from Gut Healthy
Published about 6 hours ago • 4 min read
October 2026
How Food Can Support Our Well-Being
These days, with so much instability in the world, it’s hard not to feel anxious or unsettled. Personally, I’ve had to modify my behaviour to protect myself. I limit my time reading and talking about the news, and I make sure that every day I do something I really love. This could be as simple as a walk around my neighbourhood, singing out loud to a song on Spotify, creating a delicious treat in the kitchen, or spending time with my wee granddaughter.
October 10 is World Mental Health Day, a day to raise awareness, challenge stigma, and recognize the importance of mental health in our lives. All of us have been touched by mental health challenges in some way, and mental health deserves our attention and support, not just on October 10, but every day.
As a holistic nutritionist, I’m particularly interested in the relationship between what we eat and how we feel. We often think about food in terms of physical health, but what we eat may also play a role in our mental well-being.
It’s important to recognize that mental health is complex. Genetics, life experiences, stress, sleep, social connections, physical health, and access to appropriate care all play a role. Food is not a cure for mental illness, and no one should feel responsible for their mental health challenges because of what they eat. However, nutrition is one area where we can make choices that support our overall health.
What does the research tell us?
Scientists are increasingly exploring the relationship between dietary patterns and mental health. A 2017 randomized controlled trial called the SMILES study looked at whether improving diet quality could help adults experiencing major depression.
Participants received either dietary support based on a modified Mediterranean-style eating pattern or social support over 12 weeks. The dietary intervention group experienced greater improvement in depressive symptoms than the control group. While encouraging, the study was relatively small, and its results don’t mean that dietary changes will have the same effect for everyone.
The study is a useful reminder that nutrition may be a valuable part of a broader approach to mental health, alongside appropriate professional care and other supports.
Researchers are also investigating the gut-brain connection. Our digestive system and brain communicate through several pathways, and the gut microbiome is part of this picture. Diet can influence the gut microbiome, but scientists are still learning how these changes may relate to mood and mental health.
Five practical ideas to support your mental well-being:
1. Eat a variety of whole plant foods
Vegetables, fruit, beans, lentils, whole grains, nuts, and seeds provide fibre, vitamins, minerals, and other beneficial compounds. Aim for variety over time rather than worrying about eating every possible food each day.
2. Include sources of healthy fats
Nuts, seeds, ground flaxseed, chia seeds, and walnuts provide unsaturated fats. Ground flaxseed and chia seeds are also convenient sources of plant-based omega-3 fatty acid ALA. Fats, including omega-3 fatty acids, play important roles in normal brain function.
3. Feed your gut microbes
Fibre-rich foods such as oats, beans, lentils, vegetables, fruit, and whole grains help nourish gut microbes. Fermented foods, such as sauerkraut, kimchi, and unsweetened plant-based yogurt with live cultures, can also add variety.
If you have digestive sensitivities, introduce foods gradually and choose options that agree with you.
4. Build balanced, nourishing meals
Combining fibre-rich carbohydrates, plant-based protein, and healthy fats helps make meals satisfying and provides a variety of nutrients. Think oatmeal with berries, walnuts, and ground flaxseed for breakfast, or lentil and vegetable soup with whole-grain bread for lunch. There are so many delicious ways to bring these foods together!
5. Look beyond food
Nutrition is only one part of mental well-being. Regular movement, adequate sleep, time outdoors, meaningful social connections, and activities that help you relax can all be valuable.
And just as importantly, reach out for support when you need it. Talking with someone you trust or seeking help from a qualified mental health professional can make a difference. You don’t have to manage everything on your own.
Food can be one useful part of caring for our mental health, but it doesn’t need to become another source of pressure. Instead of striving for a perfect diet, focus on nourishing foods and habits that fit your life.
And let’s remember to check in on one another. Sometimes, one of the most meaningful things we can do is listen without judgment, offer support, and help someone feel less alone.
Be well, Peggy
Spicy Tomato & Lentil Soup
Cooler days call for a warm, comforting bowl of soup! This Spicy Tomato & Lentil Soup is packed with flavour. Tomatoes, onions and garlic are roasted until caramelized and delicious, then blended straight from the oven to create a rich base for the soup. Add fibre-rich lentils and warming spices, and you’ve got a satisfying meal that comes together in about 40 minutes. Super yummy and perfect for a chilly fall evening!
Gingerbread Oatmeal Bars
Looking for a snack to pack in a lunchbox? There’s something so comforting about the warm spices of gingerbread. These oatmeal bars make a delicious, wholesome snack that’s easy to grab and go. Give them a try!
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