Vitality Perspective In the hustle of daily life, sometimes I’m not always able to eat what I truly want, or eat in a relaxed manner. As a college student, I’m often on the go, and I’ve found myself sometimes eating as fast as I can because I had to get to class, or living on autopilot and scrolling while barely tasting my food. I noticed how these behaviors never made me feel truly satisfied – I felt like I didn’t eat anything at all and instead continued to feel unfocused. I felt like I was becoming disconnected from what my body actually needed. Now, knowledge is power in understanding these symptoms as a result of the interconnected system of the gut and the brain.
Our gut is our “second brain”. If you’ve ever felt the feeling of “butterflies” in your stomach, or you’ve heard or experienced the term “nervous stomach”, or certain situations make you “feel nauseous”, that’s the communication network occurring between your gut and your brain.
Here we’ll dive deeper into more about why gut health is so important, and what the emerging research reveals about the links between gut health and our digestion, energy, immune responses, and mood regulation.
What is Gut Health?
What even is “gut health”? Like every other organ system in your body, there is a relative state of the well-being that it’s in – the gut is no different. Our digestive system is an entire ecosystem of trillions of microbes, referred to as the gut microbiome. This includes various microorganisms – bacteria, viruses, & fungi – all working in a symbiosis with all of our organ systems. These microbes are so significant that there are approximately as many of them living in our stomach as there are cells in our entire bodies!
The gut’s microbiota are significantly involved in several major body processes, aiding largely in digestion and absorption of nutrients and synthesizing vitamins. They contribute to training our immune systems by helping the body distinguish between harmful pathogens versus beneficial microbes. It’s also a major site for immune cell production! Finally, the gut is responsible for sending various signals to the brain, regulating mood.
The Gut-Brain Connection
We know by now that the gut and brain are interconnected, and have the capacity to influence one another. In fact, the enteric nervous system (“gut brain”) consists of about 500 million neurons embedded in the lining of the gastrointestinal tract. But, did we know that the gut and brain can function independently of one another as well? Based on these bits of information, it truly appears that there is a second brain in our guts, and the “gut feeling” must be no joke.
Our bellies and brains are connected via the vagus nerve in a gut-brain axis. You can picture this as a sort of two-way communication highway. The gut is responsible for producing about 95% of the body’s serotonin (a neurotransmitter regulating mood, sleep, appetite, and cognition). Because of this, it’s easy for an unhealthy gut to manifest in internal and external issues, such as bloating, mood swings, anxiety, and brain fog. Even body weight fluctuations and changes in skin appearance or texture can be the result of gut upset. A happier gut is the cornerstone to a clearer mind and more stable moods; let’s get an idea of some gut-supporting foods you can implement in your own diet!
Everyday Foods for a Healthier Gut
Certain types of food are going to support your gut microbiome better than others. Let these four elements of a whole-foods focus be your reference for nourishing your gut, as opposed to refined options.
1. Fiber-Rich Plants
Fruits, veggies, legumes, and whole grains foster beneficial bacteria growth and can aid digestion and regulate blood sugar. Eating enough fiber also contributes to stimulating satiety cues.
2. Fermented Foods
Yogurt, kefir, sauerkraut, kimchi, and miso are examples of probiotic-rich foods that introduce beneficial bacteria to the gut, further promoting a healthy, diverse microbiome.
3. Polyphenol-Rich Foods
Load up on the berries, green tea, and dark chocolate, because these act as prebiotics (food) for the probiotics (bacteria) in your gut, meaning the promotion of more gut friends. The hydrolysis of these prebiotics by the bacteria creates an anti-inflammatory effect in the gut, helping to prevent illness.
4. Hydration
An adequate intake of water is crucial for smoother digestion, giving the colon (large intestine, final site of digestion) the tools for water extraction functions for smoother excretion.
Lifestyle Practices Beyond Food
In addition to nourishing the gut through nutrition, lifestyle factors can also significantly influence gut health. Let these lifestyle practices be a supporting act to your happiest gut microbiome.
1. Stress Management
Chronic stress is not good for any body system, and the gut microbiome is not resistant to it, either. To mitigate the negative effects of stress, implement practices such as yoga, meditation, or deep breathing to keep the gut happy.
2. Sleep
Ensure adequate and quality sleep to allow for gut repair and microbial balance. Disrupted or inefficient sleep disrupts many things, including gut balance.
3. Movement
Regular physical activity influences gut motility and diversity. Incorporate movement such as aerobic exercise or strength training to improve overall health.
4. Dietary Techniques
Limiting processed foods and excess sugar reduces the growth of “bad” bacteria in the gut. Techniques such as fasting or an occasional ketogenic diet have been shown to stimulate cellular cleaning processes, meaning cleansing of harmful microbiota, and altering the microbiome composition, reducing inflammation and maintaining gut lining integrity, respectively.
Start Small
My hope is that I’ve helped you learn something about how taking care of your gut isn’t just about digestion – it’s about supporting your whole self, from energy levels to emotional well-being. If you aren’t quite as invested in the importance of optimal nutrition like I am, I still would like to invite you to start small and take on one gut-friendly habit or add one food to your diet today, and see how you feel.
