The gut and the brain are intricately connected through what is known as the gut-brain axis. A confluence of things such as our diet, microbiome health, and gut barrier integrity all influence our mood and mental health conditions (i.e., stress, anxiety, depression).

The gut microbiome has a profound influence on our overall health, particularly our brain health. Our gut microbes influence our immune response to various triggers, production of neurotransmitters that regulate mood, and production of amino acids and anti-inflammatory metabolites. Nurturing a healthy gut microbiome is crucial for optimal brain health, and vice versa.

Fortunately, there are many ways we can heal and maintain the health of our gut! Directing our attention to elements of our life such as diet and lifestyle (i.e. environmental toxins, emotional health) all affect the microbiome.

Diet.

Our diet is one of the most important elements of our gut health. A few areas to focus on in order to improve your diet:

• Eat the rainbow. Consuming a diverse range of phytonutrient dense foods like fruits and vegetables provides essential nutrients and fiber necessary for a healthy gut.
• Prebiotic-rich foods. Include prebiotic-rich foods like asparagus, onions, garlic, leeks, sunchokes, bananas, tigernuts, cooked then cooled rice, potatoes, and oats. These foods provide nourishment for the beneficial microbes in your gut.
• Probiotic-rich foods. This includes fermented sauerkraut, kimchi, yogurt, kefir, natto, kombucha, and miso. These foods contain live beneficial bacteria that can help replenish your gut microbiome.
• Healthy fats. Foods rich in omega-3 and healthy monounsaturated fats like fish, flax seeds, walnuts, chia seeds, olive oil, and avocado can help lower inflammation throughout the body, including in the gut.
• Nutrients for brain health. Certain nutrients and supplements can support brain health, for example, amino acids (protein), vitamin D, B Vitamins, Magnesium, Omega-3s, Lithium, Nitric Oxide, and NAC/Glutathione.

Foods for brain health.

Incorporating specific foods into your diet can also promote brain health. Consider including:

• Turmeric (Curcumin): Turmeric has anti-inflammatory and antioxidant properties, making it beneficial for conditions like Alzheimer’s, Parkinson’s, and multiple sclerosis.
• Fatty Fish: Rich in omega-3 fatty acids and proteins, fatty fish like salmon can support brain health.
• Berries: Blueberries, in particular, contain anthocyanins associated with improved cognitive function.
• Extra Virgin Olive Oil: This oil positively affects gut microbes, lowers inflammation, and supports the health of the intestinal lining.
• Eggs: Eggs provide amino acids and various nutrients, including choline, which is beneficial for brain and neurological health.
• Walnuts: Walnuts are a source of DHA, omega-3 fatty acids, and phenolic compounds that support brain function.
• Avocados: These fruits are rich in healthy fats associated with better cognition.
• Beets: Beets promote the production of nitric oxide, supporting blood flow and oxygen supply to the brain.

Check out my recipe for a brain boosting smoothie recipe linked here!

Lifestyle for brain health.

Lifestyle is the glue that makes all of our healthy habits stick together. A few areas to focus on in order to improve your lifestyle:

• Movement & regular physical activity (whilst also prioritizing recovery!)
• Limiting toxin exposure (i.e., drugs, alcohol, cleaning/household/beauty products)
• Manage stress (i.e., journaling, breathwork, relationships, meditation)
  • Tip: tracking heart rate variability (HRV) with wearables like oura ring or whoop is one way to measure the strength of the vagus nerve. Improved HRV is associated with resilience to stress, reduced gastrointestinal pain, improved motility, and better overall cardiometabolic health. 
• Identify and remove food allergens or intolerances
• Address dysbiosis or hidden infections (by working with a functional practitioner like me!)

The gut-brain connection highlights the importance of gut health in influencing our mood, emotions, anxiety, and stress levels. By adopting a functional nutrition approach, supporting gut barrier integrity, and nurturing a healthy gut microbiome, we can optimize brain health and overall well-being. Prioritizing a nutrient-rich diet, managing stress, and considering targeted supplements can further enhance brain function. Remember, a healthy gut leads to a healthy brain, so take care of your gut to support your mental and emotional well-being.

Please reach out if you’d like to work on strengthening your gut and brain health together!

About the Authors

Sources:

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