Gut Health Series Post #3 - Gut Health and Your Mental Health
We know that gut health has a huge impact on our overall health and well-being. The previous blog posts discussed gut health and its role in our immune system and health and this posting focuses on how our gut health influences our mental health and well-being. If you were unable to read the first two posts: Why is gut health so important? and Gut health and the immune system, feel free to check those out!
Have you ever had those butterflies in your stomach when you start to get nervous or excited about something? Or maybe you experience stomach pain or tummy troubles when under stress or nervous? I know I sure have! That experience right there is just one of the many ways that demonstrates the relationship and connection between the gut and the brain. A troubled intestine can send signals to the brain and a troubled brain can send signals to the gut. Therefore, a person’s stomach or intestinal distress can be the cause OR the product of anxiety, stress or depression.
In fact, the gut is considered the “second brain” in our body and the vagus nerve is one of the biggest nerves connecting the gut and brain. So what does this all mean? To be frank, what we feed our body and put into our stomach is also going to influence our brain and mental well-being.
Our gut contains neurons (cells that tell your body how to behave) and neurotransmitters (chemical messengers in the body) which are also produced in the brain. The chemical messengers (neurotransmitters) are also a source of brain-gut connection. Neurotransmitters that are produced in the brain control feelings and emotions. One example of a neurotransmitter is serotonin, which contributes to feelings of happiness and helps control your body clock. A large proportion of serotonin is produced in the gut (with the help of the bacteria, fungi, and viruses that live there). A lack of sunlight from staying indoors can lead to a drop in serotonin, leading to depression and food cravings. You can help boost serotonin levels with healthy carbohydrates that are whole grain and high quality. Some of these include sweet potatoes, yams, pumpkins, brown rice, and whole wheat bread. Leafy green vegetables and colorful fresh fruits may also help. The microbes in the gut also produce gamma-aminobutyric acid (GABA), which is a neurotransmitter that helps control feelings of fear and anxiety. There are certain probiotics that can help increase the production of GABA and there are also GABA supplements.
Other chemicals that are made by the gut microbes and affect how the brain works include short-chain fatty acids (SCFA). Butyrate, propionate, and acetate are the most common. These chemicals are produced by the bacteria digesting the fiber provided in our diet. These short chain fatty acids can aid in reducing appetite among other things.
These are just a few examples of the many ways in which our gut and brain are connected. What we feed our body is also going to influence and feed our mind and play a role in our overall mental wellbeing. A diet high in processed foods, refined foods and sugar are not only going to throw off the balance of our gut microbiome but they are also going to impact our mental health due to the connection. Foods to focus on for our mental well-being include:
Lower glycemic foods (these include a variety of fruits and vegetables – including sweet potato; whole grains, garbanzo beans, lentils, soy beans, split peas, etc.)
An abundance of plant foods and healthy fats (specifically omega-3 fats - olives, olive oil, nuts and seeds, fatty fish, etc.)
Leafy greens are especially important
Lean meats
Reduction in caffeine and alcohol
Getting enough vitamin D (sunlight is the best source; next best option is through a supplement; you can get some through fish, fortified juices/dairy and eggs)
Fermented foods (yogurt, kefir, sauerkraut, cheese, kombucha, etc.)
High-fiber foods (whole grains, nuts, seeds, fruits, legumes & beans, vegetables)
Polyphenol-rich foods (cocoa, green tea, olive oil)
Tryptophan-rich foods (turkey, eggs and cheese are the big sources)
The health of our body plays a huge role in the health of our mind and what we feed our gut is in turn going to feed our mind. A diet that emphasizes fresh, whole foods is going to do a great job in supporting our bodies and mind!
Sources:
Dog TL. The role of nutrition in mental health. Alternative Therapies in Health and Medicine. 2010;16(2):42.
Leyse-Wallace R. Nutrition and mental health. 1st ed. Taylor
& Francis Group; 2013:1-106. Accessed August 21, 2020. https://doi.org/10.1201/b13745
Zukier Z, Solomon JA, Hamadeh MJ. The role of nutrition in mental health:
Attention deficit hyperactivity disorder (ADHD). Nutrition and ADHD. 2010:1-8.
