Toggle High
Contrast On
Categories
Body icon
Body
We celebrate all shapes and sizes because we see nothing but beauty.
View Topic
Life icon
Life
GR8NESS isn’t something you do; it’s how you live.
View Topic
Mind icon
Mind
Infuse mindfulness and awareness into everything you do.
View Topic
Self Care icon
Self Care
Refresh, renew, and reconnect with your inner self to nurture your wellbeing.
View Topic
Soul icon
Soul
Connect with all of humanity and discover your true self.
View Topic
Body
We celebrate all shapes and sizes because we see nothing but beauty.
View More
Categories
A life in motion is a life well lived. Move. Discover. Grow.
View Topic
True health lies in finding the perfect balance of mind, body, and spirit.
View Topic
Chronic pain can be debilitating. Regain control of your body and mind.
View Topic
Remedies sourced from nature help heal pains, both seen and unseen.
View Topic
Feed your body properly and you’ll nurture more than just the physical.
View Topic
Life
GR8NESS isn’t something you do; it’s how you live.
View More
Categories
Ease the way you move through life with simplicity and intelligence.
View Topic
Strengthening your relationships helps you celebrate who you’ve become.
View Topic
Raising children is the job of a lifetime. And you never get to retire.
View Topic
Our planet is a marvelous gift. Become the change the world needs by helping it heal.
View Topic
They’re an extended part of your family. Care for them the way they deserve.
View Topic
Mind
Infuse mindfulness and awareness into everything you do.
View More
Categories
While you cannot escape the stresses of life, you can find shelter inside yourself.
View Topic
Calming anxiety, easing depression, and discovering peace of mind are within your grasp.
View Topic
Everyday tools, training, and techniques to convince your brain it can be so much more.
View Topic
From mantras for self-love to changing the way you look at wellness.
View Topic
category alt tag
Self Care
Refresh, renew, and reconnect with your inner self to nurture your wellbeing.
View More
Categories
The journey of self-discovery is never-ending. Embrace your journey.
View Topic
Feeling good about your outside impacts how you feel about your inside. Feel beautiful both ways.
View Topic
Soul
Connect with all of humanity and discover your true self.
View More
Categories
Dive into your practice and experience something new every day. Give your mind some space to grow.
View Topic
Feed your mind with powerful positive statements to help you believe in yourself.
View Topic
In a fast-paced world, sometimes the best thing you can do is to breathe.
View Topic
GR8NESS expert Expert Reviewed
Image by  
423 Views
4 Min Read Time
0 Shares

How to Use the Psychobiotic Food Pyramid for Gut Health [Infographic]

GR8NESS RATING
5
gr8 vote
GR8
0
meh vote
MEH
0
pass vote
PASS

For the longest time, we’ve all looked at the traditional food pyramid as an ideal healthy diet. However, over time, the standards of what was once considered healthy have changed. Enter the psychobiotic food pyramid, a way of eating based on the gut-brain connection more than anything else.

From heart health, skin appearance, hormones, stress, sleep, and even mental health, the gut is connected to all. Based on this premise, the psychobiotic food pyramid aims to protect our gut health from promoting overall well-being and health.

modalCLICK TO VIEW INFOGRAPHIC

Understanding Psychobiotics

Most of us know psychobiotics as probiotics or live bacteria that, when ingested, improve gut bacteria. The term was made famous by the book The Psychobiotic Revolution, which explains the new food pyramid and how our gut health connects to our psychological wellbeing. However, further research suggests that the concept of psychobiotics needs to include prebiotic. Primarily because prebiotic supports the growth of fundamental commensal bacteria.

The Undeniable Microbiome-Gut-Brain Axis

Every microorganism living in our intestinal tracts are what make up the gut microbiome. The key to understanding psychobiotics is to understand the gut-brain axis.

So far, most of the research conducted to understand the effects of Psychobiotics is done on rodents. However, so far, studies have shown a positive association with mental health conditions like depression and reduction of anxiety, without antidepressant actions.

Human research about probiotics is limited, and sample sizes are small. However, a well-known study found that those consuming a blend of probiotics showed significant declines in self-reported negative mood and distress. The same study noted that those in the probiotic group also showed lower levels of free cortisol, which is suggestive of reduced stress levels.

How to Use the Psychobiotic Food Pyramid

For those looking to adopt a gut health-based diet, basing food selection on the psychobiotic food pyramid can prove helpful. As always, always consult with a doctor before making any drastic diet changes to prevent vitamin deficiency and other adverse effects.

Layer 1: Sweets & Red Meats

Consume: Once a week

These are the foods you’re supposed to avoid at all costs. Red meat and processed sweets should all be kept to a minimum.

Layer 2: Poultry & Eggs

Consume: Twice to three times a week

Notice that your poultry and eggs section is also limited to about three servings per week. Try to incorporate moderate portions into your weekly diet. Dairy products also fall under this category, but they should be limited.

Layer 3: Fish & Seafood

Consume: Twice to five times a week

An essential element in the Mediterranean diet, fish and seafood should be more prominent in your diet, aiming for at least two servings per week. Rich in omegas and other gut-boosting properties, fish are a must-have in every diet.

Layer 4: Fermented Foods

Consume: Every day

Here’s what differentiates the psychobiotic food pyramid from the traditional one. Fermented foods are known for their rich pre- and probiotic content, both associated with improved gut health and a healthy gut microbiome balance.

Layer 5: Seeds, Nuts, Herbs & Healthy Oils

Consume: One serving per day

Use this layer to base your meals on these foods. Choose healthy oils, such as olive oil. Add nuts, legumes, herbs, and seeds known for their anti-inflammatory properties, including almonds, sunflower seeds, and oregano.

Layer 6: Grains, Veggies & Fruits

Consume: With every meal

Do your best to incorporate these foods into every single one of your meals. Add whole grains such as quinoa and oats. Complete your salads with beans such as chickpeas for optimal gut health. Make sure each of your meals contains a serving of vegetables, either cooked or raw from all parts of the color spectrum. Finally, fruits either fresh or frozen and organic when possible, will help complete your food pyramid.

A Word from GR8NESS

A complete and balanced diet is always the best way to eat for your gut health. However, if you choose to follow a set diet such as veganism, the keto diet, or trending diets such as the Whole30 and Paleo diets, remember to add probiotics to your supplement list to ensure a balanced gut microbiota. As always, speak with your doctor about the best practices to eat for your gut health.

GR8NESS RATING
5
gr8 vote
GR8
0
meh vote
MEH
0
pass vote
PASS
Anne
GR8NESS Writer
Anne is a GR8NESS Contributing Writer, covering mental health, self-development, body, health, and pet care. She believes that self-betterment comes from addressing all aspects of the mind, body, and soul. When she’s not writing, you will definitely find her giving her dog belly rubs and reading the first half of every book she buys.
Learn More
Related Articles
GR8NESS expert Expert Reviewed
Image by R.F. Studio / Pexels

Emotional Dependency: How to Break the Cycle

When you're in it, emotional dependency can be hard to detect. It is a complex state and often feels like it is out of your control. It is generally a dependence on negative, unhealthy emotions, such as anger, aggravated forms of grief, and depression, but can also occur with pleasant...
GR8NESS expert Expert Reviewed
Image by Rosie Fraser / Unsplash

How to Cultivate Compassion Using Mindfulness

Compassion and mindfulness are generally considered to be innately human. After all, we, as a species, wouldn't survive up to this point if it weren't for the civilizations built to help each other survive. However, as the centuries pass and with the scarcity of resources, it has become apparent that...
GR8NESS expert Expert Reviewed
Image by DESIGNECOLOGIST / Unsplash

90 Self-Care Activities to Start in 2021

For those looking to get into self-care this year, look no further. The following list contains self-care activities that go with your level of comfort. For those who are new to the self-care game, these activities are meant to help you value the importance of the practice. For more experienced...
GR8NESS expert Expert Reviewed
A man smiles enjoying a beverage in front of a Christmas tree
Image by Shutterstock

7 Ways to Use Self-Care to Survive the Holidays

With the many stressors of 2020, learning how to self-care your way through the shenanigans of this holiday season is absolutely crucial to help maintain your physical, emotional, and psychological well-being. This year, many individuals are facing challenging choices, such as whether or not to travel for the holidays, how...
The URL has been copied