Introduction
“You are what you eat” has taken a new meaning in recent years, particularly as more and more science is illuminating the fact that gut health is closely intertwined with mental health. The gut (often referred to as the second brain) plays a key role in regulating our mood, emotional responses, and overall mental health.
In this article, we discuss the gut’s interesting relationship to mental wellness, the science behind that connection, and things you can do to support both your stomach and your brain.
Understanding the Gut-brain Connection
What Is the Gut-brain Axis?
The gut and the brain have an extensive communication system between themselves known as the gut-brain axis. This system communicates using the nervous system, the immune system, and the hormonal system to convey information between the brain and the digestive tract.
The Role of the Vagus Nerve
The vagus nerve acts as the “communication highway” that connects the gut to the brain, and while it utilized multiple pathways to communicate, messages that originate from the digestive system can affect mood, stress response, and cognitive function.
Gut Microbiome and Mental Well-being
The gut contains trillions of microorganisms (bacteria, fungi, and viruses) referred to collectively as the gut microbiome. A healthy gut microbiome that has plenty of diversity leads to better digestion, greater immune strength, and better mental well-being.
Standard Indicators of Bad Gut Health
Bloating / gas
Constipation or diarrhea
Fatigue/ exhaustion
Sweet tooth/ cravings
Low mood/ anxiety/ depression
Skin issues (acne/ eczema)
Foods That Promote Gut and Mental Health
- Probiotic Foods
Yogurt
Kefir
Sauerkraut
Kimchi
Miso
These foods are rich in beneficial bacteria shown to improve gut balance.
- Prebiotic Foods
Garlic
Onions
Bananas
Asparagus
Oats
Prebiotics feed the good bacteria in the gut.
- High Fiber Foods
Whole grains, legumes, fruits, and vegetables promote digestion and diversity of microbes.
- Omega -3 Fatty Acids
Omega -3s help with brain function and inflammation. Foods high in omega-3 are fatty fish, walnuts, chia seeds.
- Polyphenol Foods
Super foods like dark chocolate, green tea, olive oil, and berries are full of antioxidants to support gut and mental health.
Lifestyle Habits that Promote Gut and Mental Health
- Manage Stress Levels
Too much stress can be toxic to your gut and your brain. Mindfulness , meditation and deep breathing can regulate the gut-brain connection.
- Sleep
Poor sleep can alter gut bacteria and negatively impact mental health. Aim for quality sleep for a minimum of 7 – 9 hours.
- Exercise
Regular physical activity can increase diversity in your microbiome and help release endorphins to improve mood .
- Reduce Processed Food and Sugar
Excess sugar and processed food promotes harmful
Health and the Role of Probiotics and Supplements
Probiotic Supplements
Probiotics can help to restore your gut balance after taking antibiotics or after digestive problems.
Prebiotic Supplements
Prebiotics help to encourage the healthy bacteria in your gut and to better your digestion.
Omega 3 and Vitamin D
These supplements have been associated with improving mood, reducing the symptoms of depression, and enhancing overall brain/body function.
The Connection of Mental Health Disorders to Gut Health
1) Anxiety Disorders
Studies on this topic have shown that individuals who have anxiety in their lives often have unbalanced gut bacteria.
2) Depression
Inflammation in the gut and not producing serotonin are two areas that have been associated with depression.
3) Autism Spectrum Disorders
There is research indirectly suggesting that imbalances in gut microbiome may play a role in the symptoms related to autism.
4) Stress-Related-conditions
Diseases such as irritable bowel syndrome (IBS) are often exacerbated by stress, demonstrating the gut-brain connection.
1) A Daily Routine for Gut and Mental Well-being
2) Start the day with a glass of water and probiotic.
3) Eat a fiber-rich breakfast (ex., oats & fruit) to feed your gut.
4) Include fermented foods in lunch or dinner (ex., yogurt, kefir, kombucha, kimchi)
5) Find time to take walking breaks to reduce stress and support digestion.
6) Set aside a minimum of 10 minutes for mindfulness or meditation in your daily routine.
7) Try to limit caffeine and alcohol later in the day.
8) Aim to sleep at the same hours every night, as much as possible, to allow for the restoration of balance in your body considering there may be some guttural imbalances when you wake up.
Researching Gut Health and Its Implications
Research scientists continue to discover the deep relationship between gut health and mental health.