Here is a wellness fact: There is an important conversation that happens every day between your gut and your brain.
In my own experience, I have seen firsthand the powerful connection between our gut health and our mental well-being. You may be surprised to learn that approximately 90% of serotonin, which is a neurotransmitter responsible for regulating mood and happiness, is produced in the gut*. This reinforces how taking care of our gut health is key to taking care of our overall mental health, as well as taking care of our emotional well-being to support the digestive system.
Understanding the gut-brain connection
Our gut is often referred to as our second brain because it contains millions of neurons that communicate with our central nervous system. This means that the health of our gut can have a direct impact on our brain function, including mood regulation. Have you ever felt “butterflies” in your stomach? This is because your gut and brain are in constant communication, and emotions like anxiety and stress can actually cause physical symptoms in the gut*.
The gut/brain axis is the terminology that refers to this communication between our digestive system and our brain. It’s a complex network of nerves, hormones, and chemicals that constantly send signals back and forth. When this communication is disrupted, it can lead to various physical and mental health problems.
How diet affects our mood
The connection between our diet and our state of mind is undeniable. When I was on a fad diet, I was eating too many “skinny” foods full of artificial ingredients that are not ideal for the gut microbiome and had an unstable eating pattern that went into a vicious cycle of restriction to overeating. This contributed to an unbalanced emotional state. It’s a harmful cycle that, in the long run, greatly affects our overall health.
So how does what we eat play a role in maintaining a healthy gut and therefore a balanced mood? Eating foods high in sugar, processed and low in nutrients can disrupt the balance of bacteria in our gut, leading to inflammation and affecting our brain function.
This is why I am so passionate about nutrition and helping people eat a balanced, whole diet. To optimize your good gut bacteria, you need to include a variety of nutritious foods in your diet. Focus on essential macronutrients by eating good quality protein, complex carbohydrates, plenty of fiber and omega-3 fatty acids. These foods fill you up and help balance blood sugar levels, which promotes a stable mood throughout the day.
Feel good food
In my journey to understand the relationship between mood and food, I want to share with you my favorite feel-good foods that are the foundation of my diet and have helped me find balance throughout my healing journey. These include:
- Healthy fats like avocado, coconut oil and olive oil
- Protein-rich options like organic eggs and quality proteins
- Complex carbs like brown rice and healthy breads like mine Signature JSHealth loafrye seed or Ezekiel.
- A handful of nuts and seeds, and homemade granola for a quick energy boost. Nut butters, tahini, and hummus make great spreads for bread or dips for fruits and vegetables.
- Fruit, along with other nutritious foods such as Greek yogurt (full fat), organic butter, oats, fatty fish, chia seeds and flaxseed.
- Coconut products, such as coconut milk, cream and yogurt
- Dark or raw chocolate, raw treats, healthy acai bowls and muesli (try my favorite Bircher Muesli!)
- Probiotics, such as fermented foods and drinks such as kimchi, sauerkraut, kefir, and kombucha
- Prebiotics such as garlic, onions, leeks and Jerusalem artichokes to promote the growth of good gut bacteria
- Lots of leafy greens and colorful vegetables like broccoli, spinach, kale, sweet potatoes, pumpkin, carrots and beets
- Herbal teas such as chamomile or peppermint to relax and support digestion
How stress affects the gut
Just as our gut health affects our mood, so does the other way around. When we feel stressed, our body releases cortisol, the hormone responsible for the “fight or flight” response. This response diverts resources away from our digestive system, leading to reduced enzyme production and slower movement of food through the GI tract*.
In addition, stress can also disrupt the balance of bacteria in the gut, leading to an increase in harmful bacteria and a decrease in beneficial strains. This imbalance in the gut microbiome can contribute to symptoms such as bloating, constipation or diarrhea.
Feel-Good Lifestyle Practices
Addressing the damaging effects of stress on the gut involves strategic lifestyle changes. Mindfulness meditation can significantly reduce cortisol levels, allowing the body to return to a more balanced state.
- Regular exercise not only reduces excess cortisol, but also stimulates the production of endorphins, the body’s natural mood enhancers.
- Adequate sleep is key to regulating the body’s response to stress, as is maintaining a healthy diet rich in gut-friendly foods.
- Taking time each day to do relaxing activities, such as reading, listening to music, or taking a warm bath, can help reduce stress and promote a healthier gut.
For those looking for guidance on creating balanced, nutrient-dense meals that support gut health and mood, as well as ways to relieve stress (think yoga and meditation), I invite you to explore JSHealth app. With over 700+ healthy, easy-to-prepare recipes, it’s a wonderful tool to help you on your journey to better health and a balanced mood. The app also offers customized meal plans and interactive shopping lists to simplify your overall wellness journey.
Bibliographical references:
- Ridaura, V. and Belkaid, Y. (2015). Gut Microbiota: The Link to Your Second Brain. Cell, [online] 161(2), pp.193–194. doi:https://doi.org/10.1016/j.cell.2015.03.033.
- O’Mahony, SM, Clarke, G., Borre, YE, Dinan, TG and Cryan, JF (2015). Serotonin, tryptophan metabolism and the brain-gut-microbiome axis. Behavioral Brain Research, 277, pp.32–48. doi:https://doi.org/10.1016/j.bbr.2014.07.027.
