The Gut Brain Axis

How you can unlock the power of the Gut-Brain Axis with nutrition!

The gut-brain axis, once a mysterious connection we knew little about, is now recognised as a vital link between our digestive system and our mental health. This intricate network of communication between the gut and the brain influences not only our digestion but also our mood, behaviour and overall wellbeing.

At the heart of the gut-brain axis are the millions of neurons lining our gastro-intestinal tract, often referred to as our ‘second brain’. These neurons constantly exchange information with the brain through biochemical signalling pathways, impacting many bodily functions. This bidirectional super-highway means that what we eat can directly affect how we feel and think and vice versa.

Research suggests that maintaining a healthy gut microbiome (hello great nutrition) – a diverse community of bacteria residing in our digestive system – is crucial for supporting the gut-brain axis. A balanced and healthy microbiome promotes proper digestion, nutrient absorption and the production of powerful neurotransmitters such as serotonin and GABA. Remarkably, approximately 95% of serotonin is produced in the gut and plays a key role in regulating mood and sleep; GABA can help calm fearful or anxious thoughts.

To nurture your gut microbiome, focus on incorporating fibre-rich foods, fruits and vegetables, fermented foods like live yoghurt and kimchi, and prebiotic-rich foods such as garlic, onions and leeks into your diet. Nutrition really is key.

In addition to nutritional dietary choices, lifestyle factors also play a significant role in the health of our gut and, consequently, the function of the gut-brain axis. Regular exercise, stress management techniques such as meditation or deep-breathing exercises, and adequate sleep can all contribute to a healthier gut microbiome and improved mental wellbeing.

When it comes to nutrition, here are some tips to support a thriving gut-brain axis:

🤍 Eat plenty of fibre
Fibre acts as fuel for beneficial gut bacteria, promoting growth and diversity.

🤍 Incorporate probiotics
Foods like live yoghurt, kefir, sauerkraut and kombucha contain probiotics that can help maintain a healthy balance of gut microbes.

🤍 Consume prebiotics
Foods such as garlic, onions, leeks, asparagus and bananas provide essential nourishment for those mighty gut microbes.

🤍 Limit processed foods
Highly processed foods such as ready meals and takeaways can disrupt the delicate balance of our guts and may negatively impact mental health.

🤍 Stay hydrated
Drinking enough water is essential for proper digestion and overall gut health. Aim for 2litres daily.

By prioritising a diet rich in whole nutrient-dense foods and adopting lifestyle habits that support gut health, you can harness the power of the gut-brain axis to optimise both your physical and mental well-being.

Remember, a healthy gut means a happier brain!

Ready for more- book your free 20 minute health consultation now, let's get the gut and the mind happy!