May is Mental Health Awareness Month, and this week we’re focusing on how what you eat affects not only your blood sugar but also your mental well-being. While most people know that food impacts glucose levels, a lesser-known truth is how your meals influence your gut-brain connection—and in turn, your mental health.

How Your Gut Impacts Mental Health & Blood Sugar

Your gut and brain are in constant communication via the vagus nerve and a network of neurotransmitters. When your gut health is out of balance, it can:

• Disrupt production of mood-regulating neurotransmitters (like serotonin)
• Increase systemic inflammation, which affects insulin sensitivity
• Trigger cravings and mood swings

For people living with diabetes, poor gut health can silently raise cortisol levels and worsen blood sugar regulation without you even knowing it.

Your Meals Tip: Add Prebiotic Foods to Feed Your Gut & Calm Your Mind

One of the best ways to support your mental health and blood sugar naturally is by adding prebiotic-rich foods to your meals. These plant fibers feed the good bacteria in your gut, which in turn support neurotransmitter production, reduce inflammation, and improve glucose metabolism.

How to Add Prebiotic Foods to Your Day

Step 1: Choose one prebiotic food to add to a meal or snack each day:

• Asparagus
• Leeks
• Garlic
• Onions
• Dandelion greens
• Chicory root

Step 2: Start small if you’re not used to fiber. Add 1-2 tablespoons of prebiotic-rich food to your plate and increase gradually.

Step 3: Pair prebiotic foods with protein and healthy fats to avoid blood sugar spikes.

This small, daily addition can have a powerful impact on your gut health, mental clarity, and blood sugar stability over time.

Real Client Results: How Prebiotic Foods Improved Mood & Blood Sugar

"I used to get anxious and foggy after meals and didn’t understand why. Once I started adding more prebiotic foods to my diet, not only did my digestion improve, but I felt calmer and more focused. My blood sugar readings became more stable, and I noticed I wasn’t craving sugar in the afternoons anymore."

— Karen D., VIP Coaching Client

What’s Next? Let’s Customize Your Meal Plan for Mental & Blood Sugar Wellness

What you eat affects much more than your blood sugar, it shapes your mood, energy, and mental health. But with an active life, it can feel overwhelming to know what to change.

That’s why I offer a complimentary Diabetes Wellness Connection Call designed for active on-the-go people living with diabetes. In this private session, we’ll:

• Review your current meal patterns and challenges
• Clarify your health goals and mental wellness needs
• Map out your next steps to support both blood sugar and mood

This isn’t a full solution call—it’s the first step toward building a plan that works for your life.

📅 Schedule your free Connection Call here: Click to book now

ABOUT THE AUTHOR

Dr. Cheryl
Dr. Ac., C.H., RDH
Dr. Holistic Studies, Dr. Acupuncture
Diabetes Wellness Strategist & Coach
Creator & CEO of Holistic Diabetes Solutions
8 X International Best-Selling Author

As a woman living with diabetes for over 30 years, Dr. Cheryl understands the journey firsthand. When she was diagnosed, she received the same outdated advice her grandmother was given for over four decades, who relied primarily on medication, suffered from deteriorating health and eventually lost her life to diabetes. Fueled by this experience, Dr. Cheryl was compelled to seek a better way. Through countless research studies and trials, she developed the winning holistic approach: the Diabetes Success System which merges traditional wisdom with today’s best holistic self-care practices.  It has revolutionized diabetes management by providing a trusted way to maintain consistent and predictable healthy blood sugar levels.

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PROFESSIONAL DISCLAIMER

The material and content contained in this platform is for overall general diabetes health and education information only. It is not intended to constitute medical advice or to be a substitution for professional medical recommendations, diagnosis or treatment. All specific medical questions or changes you make to your medication and/or lifestyle should be discussed and addressed with your primary healthcare provider. Having the right mindset, doing the right movements at the right times of day, and eating foods that help keep blood sugar, insulin, and inflammation manageable can dramatically reduce your risk of the all-too-common complications of Diabetes, increase your energy levels and have you feeling your best every day.