The Gut-Brain Benefits of Roasted Garlic Turmeric Hummus | Mental Health Recipes

Let’s be honest: When we’re stressed, reaching for a bag of chips feels a lot easier than whipping up something “healthy.”

But what if putting together something healthy-ish didn’t have to feel so dang hard? In my personal opinion (and experience), it can actually be quite easy. As with most things, you can simplify or complicate it as much as you want.

So, let’s focus on the simple side of life!

At the end of the day, research on the gut-brain axis is overwhelming. There’s a clear link; thus, what you put in your body really does impact your mental health. Yet, a few wise choices with your diet can ensure your body is getting the fuel it needs to function and support your mood. And it can all start with this Roasted Garlic Turmeric Hummus!

The Yummiest Garlic Turmeric Hummus

Okay, let’s get to the good stuff.

This hummus comes together in minutes, and the smell alone? Incredible. Roasting the garlic mellows out that sharp bite and brings out a rich, almost caramelized sweetness. Paired with warm, earthy turmeric, it’s comfort food that just happens to be good for you.

How This Golden Hummus Contributes to a Better Mood

So what makes this hummus more than just a tasty snack?

It all comes down to the ingredients—and how each one supports your gut, your brain, and your overall sense of well-being. Let’s break it down.

Chickpeas

Chickpeas are packed with fiber, which feeds the good bacteria in your gut. And when your gut microbiome is happy, your brain tends to follow.

In fact, about 90% of your body’s serotonin—the “feel-good” neurotransmitter—is actually produced in your gut. When you nourish your gut with fiber-rich foods like chickpeas, you’re supporting the production of mood-regulating chemicals. 

Chickpeas are also a solid source of plant-based protein and contain tryptophan, an amino acid your body uses to make serotonin. Additionally, they’re rich in magnesium and B vitamins, both of which help manage stress and maintain stable energy levels throughout the day.

Lemon

Lemons are high in vitamin C, which is a powerful antioxidant that helps combat oxidative stress in the body.

When stress levels are high, your body uses vitamin C more quickly, so replenishing it can help keep your system balanced. Some research even suggests that vitamin C may help reduce anxiety and support a more stable mood.

There’s also something to be said for the sensory experience. The bright, zesty aroma of fresh lemon can be naturally uplifting. Ever notice how a citrus scent just makes everything feel a little fresher?

Well, there might be something to it; research points out that certain scents and essential oils can combat stress.

Tahini

Tahini, made from ground sesame seeds, adds a creamy richness to this hummus that’s hard to beat. Beyond its texture, it’s also rich in nutrients that support mental well-being.

Sesame seeds are an excellent source of magnesium, which helps regulate the nervous system and can ease tension and anxiety. Many people are actually deficient in magnesium without realizing it, which can contribute to irritability, trouble sleeping, and low mood.

Tahini also provides healthy fats and zinc, another mineral linked to mood regulation. 

Garlic

Both raw and roasted garlic contain prebiotics, which are food for the beneficial bacteria in your digestive system. By feeding beneficial bacteria, garlic helps maintain a balanced microbiome, which in turn supports the gut-brain axis.

Garlic is also known for its anti-inflammatory and immune-boosting properties. Chronic inflammation has been linked to depression and other mood disorders, so eating anti-inflammatory foods regularly can be a simple way to support your mental health. 

Ginger

If you like a little warmth and zing in your hummus, adding ginger takes things to the next level—and your gut will thank you for it.

Ginger has been used for centuries to soothe digestive issues, from nausea to bloating. A calm, comfortable gut means fewer distress signals being sent to your brain, which can translate to a calmer, more balanced mood overall.

But that’s not all. Ginger contains compounds called gingerols, which have potent anti-inflammatory and antioxidant effects. 

Turmeric

Ah, turmeric—the ingredient that gives this hummus its gorgeous golden color. But it's so much more than a pretty hue!

Turmeric contains curcumin, a compound that’s been extensively studied for its anti-inflammatory and antioxidant properties. Chronic inflammation is increasingly recognized as a factor in depression and anxiety, and curcumin has shown promise in helping to reduce inflammatory markers in the body.

Some research even suggests that curcumin may be as effective (or close to) as certain antidepressants for mild to moderate depression—though it works best as part of an overall healthy lifestyle, not a replacement for professional treatment. 

Related Article: A Turmeric Green Tea Smoothie When You Feel Foggy | Mental Health Recipes

Olive Oil

Olive oil is a big part of the Mediterranean diet, which has been linked time and again to lower rates of depression and better overall mental health.

This ingredient is rich in monounsaturated fats and polyphenols, both of which have anti-inflammatory effects. The polyphenols in extra virgin olive oil, in particular, may help protect brain cells from oxidative damage and support healthy brain function as you age.

There’s also evidence that the healthy fats in olive oil help your body absorb fat-soluble nutrients—such as the curcumin in turmeric—more effectively.