Gut-Brain Connection

What is the Gut-Brain Axis? 

The Gut-Brain axis is a connection between the gut microbiome and the brain via the vagus nerve. Our gut microbiome consists of various bacteria strains that are essential for our overall health. The concern comes when “bad” bacterias such as pathogenic bacterias or even a lack of bacterial diversity (dysbiosis) can impact our microbiome. In this axis the gut is able to communicate with the brain and vice versa. This is done by an axis called the hypothalamic-pituitary-adrenal (HPA) axis which is part of the autonomic nervous system. This axis has the ability to monitor and impact emotional and cognitive functions of the brain and on the flip side impact gastrointestinal mechanisms. The HPA axis is what lets the brain influence the activity in the gut and how the gut can play a role in mood, cognition, and overall mental health. 

Anxiety, depression, and stress are all mental health concerns that are very common. The vagus nerve is the main component of the parasympathetic nervous system, allowing for signals to be sent back and forth between the gut and the brain. Ninety five percent of serotonin is found in the gut. The vagus nerve plays a role in the transmission of serotonin to the gut microbiome. This is important because serotonin is a chemical messenger that plays a role in mood, cognition, sleep, depression, and memory. When the gut is in a state of stress or is lacking beneficial bacteria it can impact the production of serotonin. Research now shows how implementing dietary treatments to tackle gut health is beneficial for individuals with these concerns. Promoting bacterial diversity and healing of the gut via nutrition interventions can improve mental clarity and overall mental health. Check out below for some gut loving foods to implement into your meals! 

Gut Loving Foods 

  • Fermented Foods 

○ Sauerkraut, kimchi, kefir, kombucha, pickles, olives, miso, tempeh, cottage cheese, pickled vegetables, greek yogurt are all examples of fermented foods. ○ These foods contain live microorganisms to promote the healthy bacteria in your gut microbiome. Probiotics are a key nutrient in these foods that are going to increase bacterial diversity in the gut. 

  • Nuts and Seeds 

○ These are full of omega 3 fats which are going to help with fighting inflammation in the body. 

○ Walnuts and pecans contain antioxidants to help combat oxidative stress. ○ Magnesium is an essential mineral that plays a role in a variety of enzymatic processes. Our bodies are constantly utilizing this mineral making it essential to eat enough magnesium rich foods to support various processes such as digestion, brain function, and stress levels. 

  • Fibrous Foods 

○ Beans, fruit, oats, vegetables, and seeds are all great sources of fiber. ○ Avocado is a great source of fiber but also contains magnesium and omega 3 fatty acids.

○ Fiber can help promote bacterial diversity along with supporting healthy digestion. 

  • Prebiotic Foods 

○ Prebiotics vs Probiotics? 

■ Probiotics increase bacteria in the gut microbiome 

■ Prebiotics feed the bacteria in the gut microbiome 

○ Fruits and vegetables are both great sources of prebiotics, some examples include asparagus, garlic, oats, and bananas. 

  • Bone Broth 

○ Amino acid content (glycine and glutamine) that supports inflammation and healing to the gut. 

○ Minerals such as iron, calcium, and potassium are found in bone broth. ○ Collagen and gelatin content can provide protein and provide healing towards the gut lining. 

  • Fish 

○ Fish provides a variety of nutrients such as omega 3 fatty acids, magnesium, and iron. 

○ All these nutrients are key to supporting a healthy gut microbiome and combating inflammation. 

Soup for a Happy Gut 

Recipe (2 servings) 

  • 1.5 cups of bone broth 

  • 2 tablespoons of olive oil 

  • 4 oz of shredded chicken breast 

  • 1 tsp of tumeric 

  • 1 tsp of garlic 

  • 1 tsp of salt 

  • ½ can of pinto beans 

  • 1 tbsp of hemp seeds 

  • 1 cup of kale 

  • ½ cup of carrots 

  • ½ cup of onion 

  • ½ cup of celery 

  • 1 tbsp of nutritional yeast 

Directions 

1. Chop onions, kale, carrots, and celery. 

2. Add 2 tbsp of olive oil to a pot- add chopped vegetables and seasonings. 3. Onced sauteed add shredded chicken breast and pinto beans 

4. Then add in bone broth of choice, stir and cook for about 5-10 minutes. 5. Sprinkle on a tbsp of hemp seed to top it off and enjoy!

inc mo