Have you ever experienced “butterflies in your stomach” or have a “gut-wrenching” feeling? Well that is the communication going on between your brain and gut happening. With how one part of our body influences another is astonishing, we can literally feel the connection through the stomach and brain.
Watching how our bodies get fueled affects how we feel mentally because of what is happening in our stomach. There is a strong connection between the gut and mental health.
What is the Gut-Brain Axis?
The Gut-Brain Axis (GBA) is the bidirectional link between the central nervous system and the enteric nervous system. Essentially what it means is that the brain and gut are communicating and functioning with each other in both directions
The GBA combines the sympathetic part of the autonomic nervous system which is responsible for the fight or flight response and the parasympathetic part of the autonomic nervous system which is responsible for the body to hinder the body from overworking. The parasympathetic nervous system is also responsible for restoring the body to a calm and composed state, which is important for digestion.
Not to mention the sympathetic and parasympathetic nervous system are responsible for neuronal signals between the gut and the brain. These neuronal signals are the afferent and efferent neurons. The afferent neurons senses stimuli (happening in the gut) and the different neurons are the ones that carry signals away to the central nervous system to initiate action (happening in the brain).
What is “Gut” Doing?
Now the gastrointestinal (GI) tract is filled with microbes living in the gut. According to various studies the gut microbiota produces neurotransmitters. The neurotransmitters produced in the gut are high portions of serotonin which supply the feeling of happiness and control of your body clock. Another neurotransmitter formed by the gut microbes is gamma-aminobutyric acid (GABA) which controls the feeling of fear and anxiety.
The health of the microbes in your GI tract is aligned with your diet. In return it will help with your mental state. Having a good diet along with psychological treatment to aid in having control over stress, depression, along with other mental illnesses.
Gut Friendly Diet
Including foods that will aid in maintaining good gut health will help with your mental help. The Gut-Brain Axis is part of that process. Limit or swap out processed foods, high fat and sugar filled foods with foods into your diet to improve your gut health.
- Prebiotic encourages the growth of healthy bacteria in the gut
- Jicama
- Asparagus
- Chicory Root
- Oats
- Probiotics contain live organisms that directly add to the population of healthy gut microbes
- Kimchi
- Kombucha
- Kvass
- High-quality Yogurt
- Fiber will aids in digestion
- Whole Grain and Whole Wheat products
- Melon
- Carrots
- Broccoli
- Omega-3: may help in reducing inflammation and consecutively help improve your digestion
- Salmon
- Anchovy
- Walnuts
- Chia Seeds
Try implementing a gut friendly diet slowly as you do not want to overwhelm your body with new foods. Also give yourself some time before eating to reach a relaxed state. It goes back to the parasympathetic nervous system which is important for digestion. Taking the steps to improve your gut health will aid in reaching a better mental health.
