If there was ever a call for “digestive health,” this is it! Yes, it’s true. Your gut is considered your “second brain.” There is no denying it anymore.
And because of the new scientific discoveries about the vagus nerve, the enteric nervous system, and the amazing influence your gut microbes can have, it’s no wonder what you eat feeds not only your body but can directly affect your brain.
I find it amazing (but not too surprising).
What exactly is the “gut-brain connection.”
Well, it’s very complex, and to be honest, we’re still learning lots about it! There seem to be multiple things working together. Things like:
- The vagus nerve that links the gut directly to the brain;
- The “enteric nervous system” (A.K.A. “second brain) that helps the complex intricacies of digestion flow with little to no involvement from the actual brain;
- The massive amount of neurotransmitters produced by the gut;
- The huge part of the immune system that is in the gut, but can travel throughout the body; and,
- The interactions and messages sent by the gut microbes.
This is complex. And amazing, if you ask me. I’ll briefly touch on these areas, and end off with a delicious recipe (of course!)
Vagus nerve
There is a nerve that runs directly from the gut to the brain. And after reading this so far, you’ll probably get a sense of which direction 90% of the transmission is… Not from your brain to your gut (which is what we used to think), but from your gut up to your brain!
The enteric nervous system and neurotransmitters
Would you believe me if I told you that the gut has more nerves than your spinal cord? I knew you would! And that’s why it’s referred to as the “second brain.” And, if you think about it, controlling the complex process of digestion (i.e. digestive enzymes, absorption of nutrients, the flow of food, etc.) should probably be done pretty “smartly”…don’t you think? Guess how these nerves speak to each other, and to other cells? By chemical messengers called “neurotransmitters.”
In fact, many of the neurotransmitters that have a strong effect on our mood are made in the gut! e.g. a whopping 95% of serotonin is made in your gut, not in your brain! Happiness starts in your gut!
The immune system of the gut
Because eating and drinking is a huge portal where disease-causing critters can get into your body, it makes total sense that much of our defense system would be located there too, right? Seventy-five percent of our immune system is in our gut! And you know that the immune cells can move throughout the entire body and cause inflammation just about anywhere, right?
Well, if they’re “activated” by something in the gut, they can potentially wreak havoc anywhere in the body. Including the potential to cause inflammation in the brain.
Gut microbes
Your friendly neighborhood gut residents. You have billions of those little guys happily living in your gut. And they do amazing things like help you digest certain foods, make certain vitamins, and even help regulate inflammation!
But more and more evidence is showing that changes in your gut microbiota can impact your mood, and even other, more serious, mental health issues.
How do these all work together for brain health?
The honest answer to how these things all work together is that we really don’t know just yet. More and more studies are being done to learn more. But one thing is becoming clear. A healthy gut goes hand-in-hand with a healthy brain!
So, how do you feed your brain?
Of course, a variety of minimally-processed, nutrient-dense foods is required, because no nutrients work alone.
A few foods you may consider eating more of are fat, fiber and omega-3 fatty acids. Fat, in the form or natural fat like grass-fed beef, salmon, olive oil, coconut oil, the yolks in eggs and avocados are the foundation for building strong cells, especially in your brain! Fiber, in fruits, veggies, nuts & seeds, help to feed your awesome gut microbes. And omega-3 fats, in fatty fish, walnuts, algae, and seeds like flax, chia, and hemp, are well-known inflammation-lowering brain boosters.
Enough on the details. Here is a Back-To-School recipe that you is sure to be a crowd pleaser!
Blueberry Hemp Overnight Oats (Gut food fiber, Brain food omega-3):
Serves 2
- 1 cup blueberries (fresh or frozen)
- 1 cup oats (gluten-free)
- 1 cup almond milk
- 1 tablespoon chia seeds
- 2 tablespoons hemp seeds
- ½ teaspoon cinnamon
- 1 banana, sliced
- ¼ cup chopped walnuts
- Blend blueberries in the food processor until smooth.
- Mix blueberries, oats, almond milk, chia seeds, hemp seeds in a bowl with a lid. Let set in fridge overnight.
- Split into two bowls and top with cinnamon, banana, and walnuts.
Serve & enjoy!
Tip: Your gut microbes love to eat the fiber in the blueberries, oats, seeds, and nuts. Meanwhile, your brain loves the omega-3 fats in the seeds and nuts.
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Want to learn more about how you can feed your brain everyday?
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Do you have brain fog? Is your gut irritable with everything you eat?
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Do you suffer from a chronic headaches, bloat, gas?
You need GAPS (Gut and Psychology Syndrome!) This is the very best plan that you can do to heal your body from the inside out, with food! I’ve been GAPS since January, because I had brain fog due to celiac, an allergy to wheat. I feel better than I have ever felt! You’re going to want to get in on this!
The next GAPS class starts September 10th! Class is held via Zoom, once a week on Monday nights. Space is limited so reserve your spot today! Click here!
Looking for a quick fix on your current eating plan? Try my 5-Day Kick the Sugar Challenge! Click here!
Want a little more time to make changes in your current diet? Try my 30-Day Clean Eating Challenge! Click here!
You have to eat smart to succeed!
Lisa
References:
http://www.health.harvard.edu/blog/nutritional-psychiatry-your-brain-on-food-201511168626
http://www.hopkinsmedicine.org/health/healthy_aging/healthy_body/the-brain-gut-connection
http://www.precisionnutrition.com/all-about-probiotics
http://www.precisionnutrition.com/fix-gut-fix-health
http://neurotrition.ca/blog/your-gut-bugs-what-they-eat-and-7-ways-feed-them