The link between gut health and mental health continues to strengthen, extending to those with post-traumatic stress disorder (PTSD). This condition involves stressful memories that are repeatedly recalled. PTSD symptoms cause many to withdraw from relationships and even avoid their favorite activities. While medications can help, new findings suggest that when eating healthier is a priority, symptoms are eased. Eating better is a cure, but for many seeking some relief from stress, this offers a strategy for improved well-being.
Why does eating better matter? Diet improvements impact PTSD symptoms because of the immune system. Although PTSD symptoms reflect the circumstances surrounding the initial traumatic event, they also reflect the day-to-day level of inflammation in the body. For this reason, dietary adjustments that reduce inflammation reduce the severity of PTSD symptoms. For a condition so detrimental to quality of life, improved eating choices offer a rapid approach to symptom management. 
Most individuals experience a traumatic event in their lifetime. Leading examples of trauma include witnessing death or serious injury, experiencing a life-threatening illness or injury, and interpersonal abuse or violence. After these types of events, about 6% of adults develop PTSD. Due to more frequent trauma exposure, rates of PTSD are much higher among veterans, healthcare workers, and first responders. Women have 2-3x higher rates of PTSD than men.
PTSD is more than bad memories; it involves intrusive and distressing thoughts and can escalate to panic attacks. Many aspects of life are affected, from sleep to social functioning and workplace productivity. With an estimated 8 million Americans experiencing this troubling condition each year, stress-coping strategies have been surveyed to understand PTSD behavior correlates.
It’s no secret that post-traumatic stress disorder symptoms often drive substance use. For instance, PTSD and alcohol use disorder usually go hand-in-hand. This can damage relationships, threaten sleep quality, and reduce workplace effectiveness. Those with PTSD are also 22% more likely to smoke cigarettes. Many use cannabis to cope with symptoms, too. (Cannabis has mild anti-inflammatory benefits and reduces sleep difficulties and nightmares.) This approach is inappropriate for some kinds of jobs and in areas where the drug remains illegal.
Other ways that post-traumatic stress disorder patients may attempt to regain a sense of control involve disordered eating. For example, those with PTSD have higher rates of binging or purging, and studies show that eating disorder behaviors are often worsened just after a PTSD diagnosis. When it comes to food choices, research indicates that PTSD is associated with poorer diet quality. For example, patients diagnosed with post-traumatic stress disorder eat more ultra processed foods and less fruit and veggies. This eating pattern causes higher inflammation in the body. And as we mentioned above, this has negative consequences for symptoms severity.
All of this adds up to the idea that eating in ways that lower inflammation is a promising avenue for those who want symptom relief.
Instead of self-medicating or making food the enemy, an effective way to feel better is to improve your diet. To this end, a study asked PTSD patients to eat less of the standard American diet and to embrace the Mediterranean diet for several weeks. (These dishes feature more plants, with plenty of fiber, vitamins and minerals). Mediterranean dishes also have less added sugar and processed meats, and often include fish and legumes.
The results of this study indicate that the Mediterranean diet reduces PTSD symptom severity. And even among study participants, those who ate more processed meat during the study (like sausage and bacon) had more severe symptoms. Protective gut microbes that thrive on fiber were implicated in the reduction of inflammation and PTSD symptoms. Interestingly, the better the food choices among the PTSD patients, the better the results in easing their symptoms! Adherence matters.
Treo’s whole-person platform is designed to help individuals find their healthier lifestyle, and that includes how they nourish themselves. Every member selects their own goals and healthier eating choices is always popular. This goal comes with guidance from nutritionists designed to empower members to explore the benefits of finding delicious options that are also nutritious. Cooking skills, menu basics, and convenient cook-along videos help to support the process. Those members who want to branch out into other healthy habits are encouraged to do so. Ready to learn more? Email us at info@treowellness.com or book a demo today.
As Treo’s Global Wellness Researcher, Karlie uses recent research findings to support healthier daily habits. Karlie earned her doctorate in Neuroscience and Behavior and bachelors in Health and Exercise Science.
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