Gut-Brain Connection

The modulation of the gut microbiota can alter brain function, affecting mood, irritability, and influencing depressive and anxiety-like behaviour. Our gut bacteria produces neurotransmitters such as serotonin, dopamine and GABA. 90% of our serotonin and 50% of dopamine is produced in the gut! Probiotic rich foods have been shown to help increase GABA production and this is important for your mental wellbeing as GABA can help reduce stress, anxiety and fear.

The gut-brain axis is a two way communication between the gut bacteria and the brain, involving neuronal modulation, immune response and hormone release. As it is a bidirectional response, it involves regulation the permeability of the intestinal epithelium and the blood-brain barrier. Dysbiosis and inflammation of the gut has been linked to causing several mental illnesses including anxiety and depression.

So what type of foods should we be eliminating and including in our diet?

Foods to reduce or eliminate:

• Refined carbohydrates and sugars

• Additives/preservatives/emulsifiers/colours

• Industrial seed oils

• Alternative milks such as oat, soy, almond etc

• Alcohol & cigarettes

• Gluten & personal food intolerances that are trigger digestive issues

• Reduce stress

Foods to add or include:

• Bone broth

• Slow cooked meals

• Fatty fish

• Extra virgin olive oil

• Butter or ghee

• Fermented foods

• Bitter foods

• Berries

• Dark leafy greens

• Electrolytes

The vagus nerve is the 10th cranial nerve, being the longest cranial nerve in the body containing both motor and sensory functions. This nerve travels to several organs in the body such as your throat, heart, lungs, and gastrointestinal system. The vagus nerve plays a crucial role in carrying messages between them conveying motor signals from the brain to gut, mediating various reflexes that operate within the gut in response to changing conditions, like chemical changes or the presence of food. 

Some signs of a damaged vagus nerve:

• Abdominal pain and bloating 

• Acid reflux

• Changes to heart rate and blood pressure 

• Difficulty swallowing 

• Hoarseness or wheezing 

• Dizziness or fainting 

Things you can do to reset your vagus nerve:

• Humming, singing, gargling 

• Exercise

• Meditation 

• Journaling

• Nutrient dense diet 

• Box breathing 

• Yoga 

By eliminating and including the foods listed above, is going to help you nourish your gut microbiota, but also improve your vagus reflexes and help produce more of these happy neurotransmitters that are going to help improve your mental well being because you really are what you eat.