Since sugar destroys the intestinal flora, it also causes a multitude of other physiological reactions that promote chronic inflammation and depression. The high levels of insulin induced by sugar intake are highly detrimental to mood and mental health since they lead to very high levels of glutamate in the brain. Remember that too much glutamate can cause agitation, hyperactivity, depression, aggression and anger, anxiety and anguish, and even real phobias.

Excess sugar inhibits the activity of an essential growth hormone BDNF (brain-derived neurotrophic factor) that allows for "normal" neuron development. According to animal models, very low levels of BDNF cause depression and schizophrenia.

On the other hand, there are foods that allow the reseeding of the flora or at least to preserve it, this is the case of fermented foods. Fatally, if they help your gut by providing a wide variety of healthy bacteria, they promote your mental and physical health.

A 2011 study found that the intake of lactobacillus rhamnosus, a probiotic bacteria, demonstrates a positive effect on levels of GABA, gamma-aminobutyric acid, which is the primary inhibitory or calming neurotransmitter in the central nervous system. This beneficial germ also leads to a decrease in corticoid hormones related to stress, which in turn reduces the worry, anxiety and depression often associated with it.

Nutrition offers us 3 ways of action to prevent or reduce depression:

• Drastically limit your intake of sugarThe maximum recommended daily intake of sugar should be 25 grams. To achieve this goal, start by avoiding industrial foods, processed in any way, including GMOs, opt for whole foods and organic or biological origin and avoid high temperature cooking. Genetically modified foods also contribute to the destruction of the intestinal flora and chronic inflammation. It is also known that all plants and cereals from intensive and industrial agriculture may have been contaminated by glyphosate (the toxic molecule contained in Round-up). Glyphosate used as a pesticide destroys beneficial gut bacteria.
• The antibiotics whether you take them or those you absorb through the meat you eat will also be responsible for the destruction of the flora. If you like meat, make sure you choose it from quality farms and not from industrial production.
• All chlorinated and fluorinated products have an unfortunate tendency to destroy flora. That is why you should avoid drinking tap water or eating meat or food that has been disinfected with bleach, a chlorinated product par excellence.

It is therefore necessary to favour lacto-fermented foods and if this is not the case, or if you are already ill, you should supplement your diet with quality pro and prebiotics.