The Gut-Brain Connection

I’m sure you’ve all heard the phrase “trust your gut,” or “gut instincts.” But, did you know that your gut is actually more like a second brain? The gut and the brain are intricately connected and gut health has a significant impact on mental wellness.

Dr. Will Cole, a functional medicine expert, tells us that a healthy gut is foundational to overall health. Your gut influences your mood, thoughts, and energy—and guess what? You can do a LOT to support this vital system, especially when it comes to the food you eat!

Your gut (specifically, the stomach, small and large intestines) and brain are in constant communication through something called the gut-brain axis, a bidirectional link between your central nervous system (the brain and spinal cord) and your enteric nervous system (the gut’s nervous system). This connection explains why stress, anxiety, and even depression can often manifest in physical gut symptoms like indigestion or bloating! Wild right?

But it goes deeper than just feeling "off" in your stomach…

Approximately 90% of your serotonin - a KEY neurotransmitter responsible for mood regulation - is produced in the gut! YES.

If your gut health is compromised, say by a crappy diet, your ability to produce and regulate mood-enhancing chemicals like serotonin and dopamine is also affected.

This is a game-changing piece of information if you’re currently at work on improving your mental health, and overall wellness. We all know a good diet is, well, good for us… but the truth goes so much deeper.

Additionally, inflammation in the gut can lead to inflammation in the brain, potentially increasing your risk for mental health disorders like anxiety and depression. If you’re already struggling with mental health disorders, or even just a little seasonal depression, then working on healing your gut through your diet can go such a long way.

In other words… A healthy gut is essential for a healthy mind!

But what about an unhealthy gut?

Research shows that an imbalance in gut bacteria, known as dysbiosis, can contribute to various mental health issues. For instance:

• Mood Swings and Irritability: Bacterial imbalances in the digestive tract can lead to lower serotonin production, which may contribute to feelings of sadness or anxiety;

• Brain Fog: Toxins from junk food, or chemicals in our food (or in the products we use!), can cause inflammation in the gut and may impair cognitive function, making it harder to focus and think clearly;

• Chronic Stress and Anxiety: An unhealthy gut can activate the stress response more easily, perpetuating the cycle of stress and poor gut health.

I will continue to quote Dr. Will Cole here, who emphasizes that poor gut health doesn’t just show up as digestive issues; it often manifests as emotional and mental imbalances. If one is off, you can look to the other as a place to start healing. It may not always be your gut causing any mental health issues you may be experiencing, but it’s worth looking at your diet, and the products in your home when you want to start doing healing work.

So what can you do to start supporting your gut?

This doesn’t have to be complicated. Start with these simple, actionable steps to foster a healthier gut-brain connection:

1. Add More Fiber
   Prebiotic fiber feeds the good bacteria in your gut, helping them flourish and tackle the bad bacteria that inevitably gets in. Fibrous foods like leafy greens, garlic, onions, and fruits are rich in prebiotics. A fiber-rich diet promotes smoother digestion and regularity, while also reducing inflammation;

2. Incorporate Probiotic Foods
   Probiotics introduce healthy bacteria into your digestive system. Greek yogurt, Kefir, Skyr, sauerkraut, kimchi, and kombucha are excellent sources! Make sure to avoid sugary yogurts like Yoplait, Dannon, or SODelicious, or even healthy yogurts with added sugars and ingredients.

3. Manage Stress
   Chronic stress can damage the lining of your gut, leading to inflammation and imbalance. Incorporating stress-reducing practices like meditation, journaling, yoga, or even daily deep breathing exercises can significantly improve gut health.

4. Limit or Eliminate Processed Foods and Sugars
   Highly processed foods and sugars will feed the harmful bacteria in your system, worsening any imbalances. Swap out sugary snacks with fiber-rich fruits and other nutrient-rich alternatives to support healthy gut flora.

5. Stay Hydrated
   Water is essential for digestion and nutrient absorption. Staying hydrated helps your gut function optimally and supports the growth of good bacteria. How much is enough? Start with 100 oz a day.

Keep it simple.

Your gut health isn’t just about digestion, it is foundational to your mental and emotional well-being as well. A healthy gut can set the stage for clearer thinking, more balanced emotions, and a greater sense of overall wellness. Experts like Dr. Will Cole remind us that healing starts from the inside out, so take action today by implementing small, manageable changes.

Remember, the journey to better wellness often starts in the gut. Take care of it, and your mind will thank you!

Be well,
L