The Gut-Brain Connection: How Food Affects Your Mood & How Your Mood Affects Your Digestion
Have you ever had a gut-wrenching experience or butterflies in your stomach? Did you know that intense fear or panic can cause you to throw up? These expressions prove that the brain and gut are closely connected. Our gut and digestive tract are sensitive to emotions and our brain is sensitive to the things we consume. This article will explore the anatomy of this connection and how you can use food to hack your way to a better brain.
What Is The Gut-Brain Connection?
Our body has two brains (stay with me). The first one is the “main brain” that is present in the skull. This main brain is a complex network of neurons referred to as the “central nervous system” or CNS. This brain is responsible for various functions throughout the body.
The second brain is a lesser known collection of nueral pathways located in the gut. This system is referred to as the Eneteric Nervous System (ENS). The ENS is a complex network of neurons within the walls of the GI tract - responsible for maintenance of the gastrointentisal system and overall digestion.
These two brains may function separately but they communicate with eachother often to exchange information. This communication system is referred to as the gut-brain axis.
How are The Gut & The Brain Connected Exactly?
Our gut and brain communicate through the nervous system and chemical signaling. The main communication happens through the vagus nerve (which acts as a highway from the brain to various organs including the gut). The vagus nerve is a long cranial nerve that extends from the brainstem to the abdomen. The vagus nerve translates essential information bidirectionally such as: regulating physicological processes, digestion, nutrient absorption, and the release of hormones.
The gut also produces and releases neurotransmitters such as serotonin (the feel-good hormone) and dopamine. It has been shown in studies that a significant portion of serotonin is produced in the gut. These nuetrotransmitters can regulate mood, emotions and cognitive functions.
Think of it like the Central Nervous System (CNS) and the Enteric Nervous System (ENS) having a constant text conversation. The gut and brain are like friends, always swapping info and influencing each other's activities. This relationship influences everything from digestion to mental health. They're basically the dynamic duo of well-being!
Body Functions Affected By Gut-Brain Connection
Studies suggest that the Gut-brain connection can affect various systems in the body. Any disruption in one part of the body can result in dysfunction in the other part. Here are some functions that might be affected if your gut-brain axis health is not optimal.
Gastrointestinal Tract Symptoms
The GI Tract is a system of organs responsible for digestion and absorption of food. An imbalance in your GI tract can present itself like the following:
Diarrhea Or Constipation - Inconsistent stools after food consumption
Nausea & Vomiting - Feeling sick or nausea after eating
Indigestion - Difficulty digesting food after a meal, often causing discomfort/bloating
Reflux or Heartburn - Backflow of stomach acid into the esophagus
If you have these symptoms and they are not getting better despite conventional medicine, there is a possibility that your gut is not the problem. Added anxiety, stress and disturbed mental health can cause these symptoms.
Brain Symptoms
If you have a disturbed microbial balance in your gut or a chronic gut condition (like IBS for example) it can affect your overall brain health over time. Along with GIT symptoms, you may experience additional symptoms concerning your mental health due to the Gut-Brain connection. Here are some symptoms to look out for:
Mood Changes - Your gut influences the production of your “feel-good” hormones like serotonin. Imbalances in the gut may lead to low mood, anxiety, and/or depression.
Sleep Disturbances - An imbalanced gut can contribute to sleep issues including difficulty falling asleep or staying asleep.
Fatigue - Feelings of fatigue and lethargy due to chronic gut issues can affect your overall energy levels and mental alertness.
Declined Overall Cognitive Function - Difficulties with concentration, memory, balance, and jitteriness are all heavily connected with those who may have underlying gut issues.
If you are experiencing any of these symptoms with no apparent explanation, You might want to focus on your gut health. It might be the cause.
Probiotics, Prebiotics: Role in Gut-Brain Axis
Your gut is home to trillions of bacteria. Research shows that the balance and population determine general health of the body. This bacterial population produces chemicals that communicate with our Central Nervous System (CNS) to produce an adequate amount of neurotransmitters (like GABA) that help in the management of stress and anxiety. Any imbalance in the gut microbiome can ultimately lead to deteriorating mental health.
Where do probiotics and prebiotics play into this? Mainly, pre and probiotics are important to overall gut health. Which in return, can influence your brain. Let’s break them down:
Probiotics are live bacteria that are essential to maintain balance in your gut. You can take these bacteria in the form of foods or supplements.
Probiotics help maintain the balance of beneficial microorganisms in the gut
Some probiotics produce neurotransmitters such as serotonin in the gut which can help with mood regulation.
Probiotics also have anti-inflammatory properties which are beneficial in reducing inflammation which can weaken the GI tract and brain.
Ancient Nutrition carries a great probiotic gut restore supplement if you’re looking to try one out!
Prebiotics are foods for the bacteria in the gut, promoting growth and activity. Prebiotics act as the food for your gut to thrive.
Prebiotics act as support and provide nourishment for probiotics to thrive.
When fermented, prebiotics produce short-chain fatty acids which provide many health benefits including enhanced brain function.
Prebiotics are also known to reduce inflammation by keeping things in balance in the gut.
Here’s our favorite prebiotic fiber powder by Bio.me that you can throw into your morning coffee or smoothie.
Your gut needs a delicate balance of gut microbiome to function properly. Any change in your diet can affect the population of good bacteria. Without good bacteria to keep a check, It can cause a bloom in the population of bacteria harmful to you.
Studies have found that probiotics and prebiotics may help in reducing stress and anxiety by balancing the gut-brain connection. Another study has shown that taking prebiotics for 3 weeks straight has significantly reduced the level of stress hormones in the body.
Disclaimer: this is meant to entertain and inform, not be used as medical advice. Please consult your doctor before adding anything new into your routine.
What Foods Help the Gut-Brain Axis?
A few groups of food are extra beneficial to the gut bacteria. Adding these microbes provides balance throughout the gut-brain axis. Here’s a list of our favorites:
Fermented Foods
Fermented foods such as yogurt, cheese, sauerkraut, kombucha, pickle, and kimchi are all rich in essential bacteria. They help improve overall gut health. Studies have found that fermented food helps in altering brain chemistry and improves its activity.
Omega 3 fatty acids
Omega-3 fatty acids are the holy grail of overall wellness. They are good for our skin, hair, and immune system. Recent studies have revealed another health benefit of omega-3 fatty acids. Omega-3 fatty acids are found in high quantities in our brains. They are responsible for maintaining the structural integrity of our brain cells. Studies based on human and animal participants have shown that Omega-3 fatty acids can increase the good bacteria in the gut. It is also linked to reducing brain disorders in the elderly. It is found in large quantities in herring, salmon, cod liver oil, oysters and sardines.
If you prefer a plant-based omega-3 fatty acid you can add walnuts, chia seeds, flax seeds or vegetables such as spinach and brussel sprouts to your diet. There are also great omega-3 fatty acid supplements that you can incorporate into your daily routine. We’ve linked a few of our favorite brands/products at the bottom of this article.
High Fiber Foods
High-fiber foods are great for gut health. They act as probiotics and encourage the growth of beneficial bacteria in the gut. Studies have found that high-fiber foods can reduce stress hormone levels in humans. Some of the high-fiber foods that are linked with a healthier brain are whole grains, nuts, seeds, leafy green veggies, lentils, fruits, oats and chickpeas.
Incorporating these foods into your diet will result in improvement in your overall health.
Polyphenol-Rich Foods
Here’s the fun one! All your guilt pleasures can make your brain stronger (in moderation). Polyphenols are a group of naturally occurring compounds found in plants that have strong antioxidant properties and health benefits.
Polyphenols increase the population of healthy gut bacteria, keeping you in check. Studies have found that polyphenol-rich foods may contribute to better cognitive ability, focus, and memory functions. Not only that, polyphenol-rich foods are also linked with increased levels of serotonin, which is a happy hormone in our body.
Dark chocolate, coffee, tea extract, olive oil, red wine, herbs & spices all fall into this category.
Conclusion
The Gut-Brain connection is an intricate relationship. The gut-brain axis is affected by various hormonal, chemical and neurotransmitter pathways. By altering the bacteria in your gut and balancing their population you can improve your mental health and well-being. You can do this by adding prebiotics and probiotics into your supplement routine or by adding the right foods in your diet.
