The gut and brain are interconnected more than we previously thought—new research is proving it. These discoveries have huge potential to help people with gut issues with help from their brain. And help people with brain or mood issues with help from their gut.
Maybe you suffer with GI issues- like I do!
Yep- even Dietitians like myself may have medical conditions that affect their health. I didn’t even realize, until I started suffering -and- treating my own issues *just how connected the gut and brain are*!
Now imagine: making simple changes to your diet could elevate your mood and help with your stomach aches (or other, not-so-fun stomach issues). It’s not science fiction; it’s science! Similarly, managing stress might be the key to relieving those troublesome gut symptoms, especially for those grappling with conditions like IBS.
Your gut is (partially) controlled by your brain.
Gut [GI/digestive] disorders can cause pain, bloating, or other discomfort. They impact over 35 percent of people at some point in life—affecting women more than men. Many times, these gut issues don’t have an apparent or easily diagnosable physical cause, so they can be difficult to treat and find relief from.
We already knew that our brains control some of our digestive processes. For example, research has found that even thinking about eating can cause the stomach to release juices to get itself ready for food. Your gut is also sensitive to emotions. You may recall a time when you felt anxious and nauseous or felt “knots” or “butterflies” in your stomach.
Several studies show that stress may be an important—often overlooked—reason for gut issues. According to Harvard Health, “Stress can trigger and worsen gastrointestinal pain and other symptoms, and vice versa.”
This is why it’s so important to look at your stress and emotions if you have gut issues. Many studies have found that stress reduction techniques can lead to greater improvement in gut symptoms compared to conventional medical treatment alone.
Now, let’s demystify the biology behind the gut-brain axis, starting with your nervous systems.
Your “main” nervous system has two components: the conscious somatic nervous system (think walking, chewing, or swimming) and the automatic autonomic nervous system, regulating vital functions like breathing and heart rate.
The autonomic system operates through the sympathetic and parasympathetic parts. Sympathetic revs things up during stress (fight or flight), while parasympathetic slows them down during relaxation (rest and digest). Both arms of the autonomic nervous system dance with the gut, impacting its functions based on your stress levels.
Surprisingly, your gut has its own nervous system, the enteric nervous system, often dubbed the “second brain.” With 100 million nerve cells, it mimics the main nervous system’s functions, influencing digestion, immune responses, and even communicating with your brain.
This intricate connection is known as the gut-brain axis, where signals travel bidirectionally. Stress-induced disruptions can impede digestion, causing pain and discomfort. Conversely, persistent gut issues can elevate stress levels, creating a harmful loop.
Recent research highlights that changes in gut inflammation or the microbiome can ripple beyond the brain and mood, affecting various body parts, including the heart.
Imagine if eating differently could elevate your moods or improve your brain and mental health. (It can.) Or if reducing stress can also reduce gut symptoms. (It does.)
Now, how can you eat and de-stress to champion gut and brain health? Your diet matters—
- a high-fiber, plant-based approach promotes a thriving microbiome
- probiotic-rich foods
- limiting sugar
- no more than 2 servings of red meat per week
– to foster a diverse and healthy gut environment, reducing inflammation and lowering the risk of depression and heart disease.
Addressing stress is equally crucial. Techniques like guided meditation, deep breathing, mindfulness, relaxation, hypnosis, and yoga can shift your body from the stress-induced “fight or flight” mode to the calming “rest and digest” phase.
Low FODMAP Diets
Is an elimination diet with a protocol for reintroduction that should be performed with the guidance of a qualified Dietitian (hint, hint- I have a meal plan and upcoming course on this!).
I personally found relief from utilizing the low FODMAP Diet and encourage those who want to find out if there are dietary root causes to their issues to explore the idea with their medical team.
In conclusion
Our bodies are intricate, interconnected systems. The gut-brain axis reveals that what we eat doesn’t just impact our gut but also influences our brain and mental health. If you’re eager to embark on a journey towards a healthier gut, brain, and mood, consider consulting a certified nutrition professional for personalized, research-based advice.
Let’s Work Together
As someone who has experienced GI issues and is trained in working with those with GI issues, reach out to see if your insurance can cover our appointments. I also offer online meal plans, courses, and more to support you in reaching your goals.
Planted in Nutrition 
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