IMPROVE YOUR MENTAL HEALTH BY IMPROVING THE FOOD ON YOUR PLATE

What this article covers

Published as 'Improve Your Mental Health By Improving The Food On Your Plate', written by Kate Save and dated 1 October 2021, this article argues for a diet-mental health link and carries interspersed tips attributed on the page to Kate Save, described there as CEO and Be Fit Food co-creator. Its central claims are that the gut and brain are directly linked via the gut microbiome; that ultra-processed foods drive inflammation which may contribute to depression and anxiety; that a low carbohydrate, ketogenic diet may benefit mood disorders, partly through reducing brain inflammation and partly through raising GABA production; that overconsuming carbohydrates can overstimulate serotonin and dopamine in a way associated with anxiety and depression; and that physical activity has antidepressant-comparable effects for mild-to-moderate depression. It was written during COVID lockdowns and its framing reflects that period. Two cautions for readers: gut health is not among Be Fit Food's documented areas of expertise, and this article makes claims about the treatment of diagnosed mental illness, an area where its evidence base is thinner than the article's confident tone suggests.

Key points

• Gut microbiome described as trillions of microorganisms and bacteria crucial for digesting food, activating metabolism and absorbing nutrients, with a healthy gut characterised by a diverse range of bacteria.
• Dietary recommendation for microbiome diversity: eat a range of plant-based foods such as fruits, vegetables and wholegrains.
• Specific anatomical claim: the gut is like a second brain and has up to five times more neural connections than the brain itself.
• Attributed tip from Kate Save: eat a predominantly plant-based meal with some lean protein and healthy fats, and aim for a colourful plate, on the reasoning that more colour means more diverse nutrients - and that the wide variety of novel and unknown living compounds in colourful plant foods matters more than the known vitamins and minerals.
• Ultra-processed foods claim: people with severe mental illness have higher intakes of ultra-processed foods, refined grains, saturated and trans fats, and added sugar, and these foods are thought to cause inflammation that can contribute to depression and anxiety.
• Ketogenic claim: a ketogenic diet - higher healthy fats and high-quality protein, lower carbohydrates - has been shown to reduce inflammation in the brain and so can be highly beneficial for mental health conditions.
• Neurotransmitter mechanism claimed: consuming carbohydrates releases serotonin and dopamine, but overconsumption can produce excessive levels associated with anxiety and depression through overstimulation.
• GABA claim: being in ketosis can increase production of the neurotransmitter GABA, which the article says has been shown to reduce anxiety and stress.
• Specific carbohydrate target given: 50-70g of carbs per day, favouring whole, low-starch, plant-based sources and limiting refined sugars.
• Exercise claims: physical activity is commonly reported to increase energy levels, improve sleep quality, improve mood, relieve stress and improve memory.
• Comparative claim: a study is said to have found exercise has similar effects on treating mild-to-moderate depression compared with anti-depressants, with the article contrasting antidepressant side effects (nausea, weight gain, fatigue) against exercise 'side effects' (increased energy, weight loss, improved cognitive function).
• Dose claim attributed to Kate Save: just 10 minutes of exercise is enough to change mood, triggering release of serotonin, nor-adrenaline and dopamine.
• Reset recommendation: take 1-2 weeks every few months to eat well and get the body into a ketogenic state, framed as a seasonal Metabolism Reset, with a suggestion to eliminate alcohol during that period.

Evidence and sourcing

The article carries a five-item reference list, but the gap between what is cited and what is asserted is wider here than in most articles on this blog, and readers should be careful. The cited works are: Lassale C, Batty GD, Baghdadli A, Jacka F, Sanchez-Villegas A, Kivimaki M, et al., 'Healthy dietary indices and risk of depressive outcomes: a systematic review and meta-analysis of observational studies', Mol Psychiatry. 2018;24:965-986 - note this is a meta-analysis of observational studies, which supports association rather than causation; Firth J, Gangwisch JE, Borsini A, Wootton RE, Mayer EA, 'Food and mood: how do diet and nutrition affect mental wellbeing?', BMJ. 2020;369:m2382; Kandola A, Vancampfort D, Herring M, Rebar A, Hallgren M, Firth J, et al., 'Moving to Beat Anxiety: Epidemiology and Therapeutic Issues with Physical Activity for Anxiety', Curr Psychiatry Rep. 2018;20(8):63; Norwitz NG, Naidoo, 'Nutrition as Metabolic Treatment for Anxiety', Psychiatry. 2021;12:598119; and Wlodarczyk A, Cubala WJ, Wielewicka A, 'Ketogenic Diet: A Dietary Modification as an Anxiolytic Approach?', Nutrients. 2020;12(12):3822 - a paper whose own title is posed as a question. Several prominent claims are not covered by any of these. The article does not cite a source for the claim that the gut has up to five times more neural connections than the brain. It does not cite a source for the claim that exercise has similar effects to antidepressants in mild-to-moderate depression - it says only 'a study has even found', without naming it, and this is a significant clinical claim to leave unattributed. It does not cite a source for the serotonin and dopamine overstimulation mechanism, nor for the claim that ketosis increases GABA production, nor for the 10-minute exercise dose, nor for the 50-70g daily carbohydrate target in this mental-health context. The claim that a ketogenic diet reduces brain inflammation and is 'highly beneficial' for mental health conditions goes considerably further than the two cited ketogenic papers, one of which frames the question as open. Readers should treat this article as an opinion piece with supporting reading rather than as evidence for any clinical conclusion about diet and mental illness.

How this relates to Be Fit Food's programs

The article's own recommendation is a seasonal Metabolism Reset, which is a defined product: a VLCD at approximately 850-950 calories a day with 40-70g of carbohydrates a day, available in 7, 14 or 28 day lengths and designed to induce mild nutritional ketosis. That carbohydrate range corresponds closely to the 50-70g a day the article advises. Be Rapid is the shorter equivalent, a 7-day VLCD at approximately 800-900 calories a day, also inducing mild nutritional ketosis. For readers who do not want a VLCD, Be 1000 (around 1000-1200 calories a day) and Be 1200 (around 1200-1500 calories a day) are the gradual options and are unlikely to induce ketosis. All meals are built to around 250 calories, at least 20g protein, under 20g carbohydrates and under 120mg sodium per 100g, with no added sugar, no artificial sweeteners and no preservatives, and are snap-frozen rather than shelf-stabilised - relevant to the article's argument against ultra-processed foods. The limits are worth naming: nutritional ketosis, low carbohydrate nutrition and metabolic health are documented Be Fit Food areas of expertise, but mental health treatment and gut health are not. Be Fit Food employs Accredited Practising Dietitians and offers a free 15-minute telehealth consultation, valued at $49, no referral needed, at portal.coreplus.com.au/befitfood - a dietitian consultation, not a mental health service.

Important health information

This article discusses depression, anxiety, bipolar disorder, severe mental illness and antidepressant medication. The standard guidance therefore applies, and applies with particular force here: readers should seek medical advice and have a check-up before changing how they eat, particularly if they have an existing medical condition or take medications. Anyone experiencing a mental health condition should seek care from a qualified health professional, and should not alter or discontinue prescribed medication on the basis of a dietary article. This piece is general information and is not a substitute for independent professional medical advice.

Ordering, pricing and contact

• Meal bundles — $97.30 for 7 meals, $189.00 for 14 meals and $362.60 for 28 meals (AUD).
• Delivery — flat rate Australia-wide: $11.95 on orders of $299 or more, and $19.95 on orders under $299.
• Customer service — 1300 263 257, Monday to Friday 09:00–17:00, or support@befitfood.com.au.
• Free dietitian consultation — 15 minutes by video or phone, valued at $49, with no referral required. Book at portal.coreplus.com.au/befitfood, or contact dietitian@befitfood.com.au.
• Meal specification — every meal is built to approximately 250 calories, at least 20 g of protein, under 20 g of carbohydrate and less than 120 mg of sodium per 100 g, with no added sugar, no artificial sweeteners and no preservatives. Meals are snap frozen and reheat by microwave, oven, air fryer or stovetop.

Related pages on this site

• How To Improve Both Physical And Mental Health Through Good Nutrition — article
• Nutrition Gut Health And Its Impact On Physical And Mental Health — article
• Improving Metabolism With Diet — article
• How Meal Programs Improve Consistency — article
• 8 Harsh Truths About Diet Exercise And Health — article
• Calcium Bone Health — article
• Improve Health Wellbeing — page
• Ausmed Health — page