E2 MAG had an enlightening discussion with DR PRARTHANA SHAH, Health Coach, who provided an in-depth insight into the powerful gut-brain connection.
“The connection between your gut and brain is more profound than you might think, with what you eat directly influencing both your mental and physical health," says Dr Prarthana.
Read on as Dr Prarthana delves into the intricate relationship between the gut and brain, and how nourishing your gut can elevate your overall well-being...
What exactly is the gut-brain connection, and how does it work?
Your brain talks to your gut, and your gut talks back! So, feed your gut to feed your brain. The gut-brain connection is a fascinating and complex bidirectional relationship. Neuronal signals pass between our digestive system and central nervous system. There are more nerve cells in your gut than anywhere else in your body. That's why an upset tummy can make you feel mentally dull, and vice versa!
This is literally why something exciting gives you ‘butterflies in your tummy,’ or why something terrible feels ‘gut-wrenching’.
What functions are influenced by this connection?
Several critical functions that are influenced by the gut-brain connection, such as:
Hunger
Food cravings
Gut motility
Food sensitivities
Digestion
Metabolism
Stress levels
Pain sensitivity
Immunity
How does the gut microbiome play a role in this connection?
Besides our enteric nervous system, our gut microbiome plays a pivotal role. Our gut microbiome contains 38 trillion microbes that help produce neurotransmitters that convey messages to the brain. These microbes also produce chemicals that influence our brain. That’s how your brain and gut can affect each other by altering the environment of the gut microbiome. For many people with gastrointestinal disorders like IBS, anxiety is also a common companion. A healthy gut microbiome can significantly boost immunity, improve mental health, and reduce inflammation in the body.
What should we eat to support this gut-brain connection?
What you eat has a direct impact on your gut diversity. This is the most effective way to support a healthy gut. A balanced, healthy diet is key to supporting brain health, reducing anxiety, and managing stress.
What types of food specifically help the gut?
The following foods are particularly beneficial for maintaining a healthy gut:
Fibre: Both soluble and insoluble fibre help regulate bowel movements and feed the microbiota.
Prebiotics: These are fibres and complex starches that the microbes thrive on.
Probiotics: Live bacteria found in fermented foods like sauerkraut, kimchi, and yoghurt.
Antioxidants: Found in various vegetables, antioxidants help fight free radicals and reduce the risk of chronic diseases like cancer.
Foods that reduce inflammation: Omega-3-rich foods such as fish oil, avocados, and flax seeds are great for reducing inflammation.
Polyphenols: Found in berries, olive oil, and green tea, these compounds protect the body and brain.
Whole grains: Avoid white flour and rice; instead, opt for whole grains like oats, quinoa, and brown rice.
A colourful variety: Eating lots of leafy greens and 2-3 different coloured fruits, as these provide various beneficial compounds.