The gut-brain axis has recently gained popularity for its role in influencing mood and mental well-being. But what is it, and how does it work?
The gut-brain axis is a two-way communication system between the gut and the brain. For example, you may have felt a "pit in your stomach" when you are nervous - this is the gut-brain axis at work. This connection means that our mental well-being and emotions can affect how the gut functions. Conversely, the gut also impacts how the brain works, influencing our thoughts and feelings.
In this article, Plenish Nutritionist Katie Morley explores four practical tips for positively influencing the gut-brain axis through diet and lifestyle choices, helping you unlock its health benefits.
Why is the gut-brain axis important?
The gut-brain connection plays a vital role in our overall well-being, particularly our mental health. Research increasingly highlights a link between gut health and mood disorders like anxiety and depression. Additionally, individuals with gut-related issues, such as Irritable Bowel Syndrome (IBS), are more likely to experience anxiety or depression, and their symptoms often worsen during periods of heightened stress.
1. Anti-inflammatory Foods
Adopting an anti-inflammatory diet can support the gut-brain connection by providing essential nutrients like antioxidants, phytonutrients and fibre, which may reduce inflammation and positively influence neurotransmitters, improving mood and cognitive function.
Here are some of the best foods renowned for their anti-inflammatory properties:
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Fruits and vegetables: Aim for colour and variety, focusing on antioxidant-rich varieties such as berries, sweet potatoes, dark leafy greens and cruciferous vegetables such as broccoli, cauliflower and cabbage.
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Whole grains: Incorporate oats, brown rice, quinoa and buckwheat into your diet.
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Omega-3 rich foods: Include sources like nuts, seeds and olive oil.
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Vitamin-C rich foods: Opt for citrus fruits, peppers, berries, broccoli, brussels sprouts and potatoes.
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Dark chocolate: Choose dark chocolate with at least 70% cocoa content to maximise health benefits.
Additionally, teas such as green, white, black and oolong contain compounds like epigallocatechin gallate (EGCG), which may promote a healthy inflammatory response. Spices like garlic, ginger, turmeric, cinnamon, and cayenne may also contribute to reducing inflammation and supporting overall health.
2. Probiotics
The microbiome is an essential part of the gut, made up of bacteria that perform vital functions, such as producing neurotransmitters that may support mood, appetite and sleep. Taking probiotics, either through supplements or fermented foods like yogurt and kefir, helps populate the gut with 'good bacteria’.' This can reduce inflammation, rebalance neurotransmitter levels to support mood and mental well-being, improve cognitive function and boost metabolism. For an on-the-go option, consider our Berry Gut Health Juice Shot. It contains millions of live cultures to nourish your microbiome in just one shot - perfect for busy schedules.
3. Smart Supplementation
In addition to probiotics, several other supplements support the gut-brain axis. These include:
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L-glutamine, an amino acid that may help reduce inflammation and heal leaky gut by supporting the intestinal lining.
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Prebiotics, which provide food for the beneficial microbes in the microbiome, enabling them to thrive and unlock their health benefits.
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Vitamin D, known for its anti-inflammatory properties, which also aids in the maintenance of a healthy gut microbiome.
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Curcumin, the compound that gives turmeric its orange-yellow color, which may improve gut microbial diversity and reduce inflammation.
4. Lifestyle Modifications
Lifestyle plays a crucial role in supporting the gut-brain axis. Studies show that exercise can positively impact the microbiome and brain neurochemistry, which in turn may improve our mood. Managing stress is also essential, although it can be challenging for many. Stress has a significant effect on inflammation, anxiety and our overall quality of life, especially for those with gut-related issues. Practices like mindfulness, meditation and yoga can help reduce stress. Additionally, spending time outdoors in nature, connecting with others and enjoying time with people who make you laugh can lower stress hormones and enhance overall well-being.
Author: Plenish Nutritionist, Katie Morley
DipNT, mBANT, mANP, CNHC
Email: katiemorley@holsome.uk
Website: www.holsome.uk