We tend to think of the brain as the command center of the body. It makes the plans, solves the problems, remembers where we left the keys, and occasionally convinces us that the thing we said six hours ago was embarrassing.
The gut?
Well, the gut has traditionally gotten a less glamorous job description: digest the food, absorb the nutrients, and take out the trash.
But over the past decade, scientists have discovered that the relationship between these two systems is considerably more interesting than we once thought.
Your brain and your gut are in constant communication. And the conversation goes both ways.
Researchers call this relationship the microbiota-gut-brain axis. It describes a complicated network connecting the microbes living in your digestive tract with your nervous system, immune system, hormones, and brain.
The ecosystem living inside your gut doesn’t just help digest your food. It can also send signals that influence your stress response, immune system, mood, and even how your brain functions.
So, if your gut and brain are talking all day, can you influence the conversation?
The answer appears to be yes!
Today, you’ll learn how to tap into this conversation between your gut and brain to better your mental health.
Fascinating facts about the gut-brain connection
- Your gut and brain are in constant conversation. Your digestive tract contains its own extensive network of neurons, and your gut communicates back and forth with your brain through the nervous system, immune system, and chemical signals.
- A tiny gut bacterium may influence how the body responds to stress. Researchers at the University of Virginia noticed that low Lactobacillus (a group of bacteria found in fermented foods including yogurt) was associated with worsening depression and anxiety-like behaviors. Inversely, when Lactobacillus was available, it helped regulate the body’s response to stress.
- Scientists have seen changes in the brain after people consumed fermented food. In a small human study, women who consumed a probiotic fermented milk drink twice a day for four weeks showed changes in activity in brain regions involved in processing emotions. It shows us that what happens in the gut may be reflected in the brain.
- Fermented foods have been a diet staple for thousands of years. Fermentation is one of humanity’s oldest methods of processing and preserving food, long before anyone knew what bacteria were and understood the microbiome. Today, we’re revisiting this ancient food practice and asking why these foods are so beneficial.
- These science-studied bacteria are found in ordinary food. These gut-healthy foods are available today at your grocery store. That means we don’t have to wait or save up to make noticeable changes in our gut health and mental health.
Have I piqued your interest yet? Then, let’s get practical and answer your questions.
Is my gut actually connected to my mental health?
Yes, but the answer isn’t as black and white as that.
Your gut is not a second brain that determines whether you’re happy or anxious. Mental health is complicated.
But your gut and brain really do communicate.
Your digestive tract contains a huge network of nerves that communicate with your brain. Your gut microbes also interact with your immune system. Researchers are fascinated with how changes in the gut microbiome can influence stress and mood.
They’ve found some intriguing clues. Animal research has found that certain gut bacteria can influence immune signaling and stress-related behaviors. Small human studies have also found changes in brain activity or stress response in people consuming fermented foods.
While fermented foods aren’t a miracle cure, the health of your gut plays a role in your mental health!
What do I have control over?
You can’t reach into your digestive tract and rearrange your microbiome. But you can influence the environment in which those microbes live. And one of the biggest things you control is what you eat.
Think of your gut microbiome like a garden. You can change the soil, water it, and provide the conditions that allow different plants to thrive.
Your diet works somewhat similarly. The foods you regularly eat help determine what your gut microbes have available to work with.
We can create a healthy environment for a diverse community. And that leads us to wonder what we’re feeding our gut microbes on a day to day basis.
What should I eat for gut and mental health benefits?
Start with two goals.
More variety of plants
Vegetables, fruits, beans, lentils, whole grains, nuts, and seeds provide fiber and other compounds that gut microbes love to use.
One particularly interesting group of microbial products is short-chain fatty acids. These are produced when certain gut microbes ferment dietary fiber.
These compounds can interact with your intestinal lining and your immune system. They’re one of the reasons scientists are interested in the relationship between dietary fiber, the microbiome, and overall health.
Don’t stress over memorizing what I just said. Your practical takeaway is as simple as this: Give your gut microbes plenty of different plants to work with. Variety is best.
Add fermented foods
Fermented foods, like plain yogurt, kefir, kimchi, sauerkraut, miso, and tempeh can contain living microorganisms as well as compounds produced during fermentation.
Some research suggests fermented foods might influence our immune activity and the biological pathways involved in stress and mood.
Different fermented foods contain different microorganisms, and even two versions of the same food may contain different strains. That’s one reason researchers can’t yet tell us exactly how much of which fermented food we should eat for mental-health benefits.
So start here. Eat 1-3 servings of fermented foods each day. Some yogurt in your smoothie. A spoonful of sauerkraut on your salad or sandwich. A few tablespoons of kimchi on your rice bowl at dinner.
Include fermented foods into your diet regularly to support your microbiome.
What gut-health products should I skip?
The gut-health world is full of products that take science and turn it into a sales pitch. The truth is, you probably don’t need an expensive probiotic supplement. You can support your digestive health by eating a healthy diet.
Find fermented foods you enjoy, and fill your plate with a variety of plants. Food is a perfect place to start.
What can I start doing this week to better my gut health?
Scientists are fascinated about the brain-gut connection, and research is happening as we speak. But that shouldn’t stop you from doing a little experimentation of your own!
For the next seven days, do these three things daily:
- Eat one fermented food. Start with your favorite. Plain yogurt? Kefir? Kimchi? Pickles? Tip: Make sure your fermented food is genuinely fermented. Cleveland Kitchen is a great brand for starters.
- Increase your plant intake. Broccoli, apples, lentils, nuts, berries, leafy greens. The list is endless. Tip: Pair your plants with a protein for stable blood sugar too.
- Pay attention to how you feel. For the next week or two, notice your digestion, energy, sleep, stress, and mood. Become aware of what happens when you consistently make better choices. If you’re not accustomed to much fiber or fermented food, increase gradually. A sudden dietary overhaul can leave you bloated.
Changes You Can Make Today
Your gut isn’t a magic mood regulator, but the food you eat helps shape the ecosystem of microbes living in your gut, and that ecosystem communicates with your immune and nervous systems.
Today, we know enough to make a few sensible changes: eat more diverse, fiber-rich plants, include fermented foods, and don’t obsess over probiotic supplements.
These are the kinds of changes we can realistically make. Small changes, like adding a handful of arugula to your dinner and scooping yogurt into your smoothie, are not only easy to adopt, they can powerfully change our lives.
In LEAN, we love showing real people how small habits lead to big changes. Living a healthy life you love is possible, and it can fit in the life you’re living right now.
Your health goals aren’t a pipe dream.
Join us, and see how realistic your goals really are.
