The Brain-Gut Connection: What You Need to Know

Did you know there is a strong connection between the brain and the gut? The gut contains millions of neurons, more than the spinal cord! This means that the gut can send signals to the brain and vice versa. So what does this mean for your health? It means that if your gut isn’t healthy, it can affect your mood, cognitive function, and overall health. In this blog post, we will discuss some signs that the brain-gut connection isn’t working correctly and some solutions. Stay tuned!

The brain-gut connection explained

The brain-gut connection communicates between the central nervous system and the gastrointestinal tract. The gut contains millions of neurons, which send signals to the brain. The brain also sends signals to the gut. This communication is vital for overall health and well-being.(Carabotti M, Scirocco A, Maselli MA, Severi C. Ann Gastroenterol., 2015).

What can go wrong with the brain-gut connection

There are a few things that can go wrong with this communication:

-The gut microbiota (the bacteria in your gut) can be imbalanced. This

 can lead to an immune response activation, leading to inflammation. ( Lobionda S, Sittipo P, Kwon HY, Lee YK. Microorganisms. 2019).

-The gut lining can be damaged, allowing toxins and bacteria to enter the bloodstream. This can lead to intestinal permeability, “leaky gut,” and inflammation. ( Mu Q, Kirby J, Reilly CM, Luo XM. Front Immunol. 2017).

-The vagus nerve, which connects the brain and gut through the brain-gut-axis, can be dysfunctional. This can lead many individuals to experience anxiety or depression from neurotransmitter imbalance.

 ( Clapp M, Aurora N, Herrera L, Bhatia M, Wilen E, Wakefield S. Clin Pract. 2017).

-Other symptoms may include: nutrient deficiencies (particularly B vitamins), balance or coordination issues, abnormal heart rate, intolerance to movement or motion sickness, fatigue, poor memory or focus, decreased digestion, liver dysfunction, difficulty swallowing or breathing, fainting, etc. ( Breit, S., Frontiers in psychiatry, 2018). 

If you’re experiencing symptoms

If you are experiencing any of these symptoms, it is vital to see a healthcare professional to rule out other causes. However, if the root cause is an imbalance in the brain-gut connection, there are things that you can do to improve your gut health and, thus, your overall health.

Eating for Gut Health

There are a few things that you can do to improve your gut health:

• Eat plenty of vegetables in various colors, especially green leafy vegetables, bright orange and red vegetables, and starchy vegetables such as sweet potatoes. Each color represents a type of phytonutrients essential to support the beneficial microbes in the gut.
• Eat fermented foods like yogurt, kimchi, and sauerkraut. These contain live bacteria that can help balance the gut microbiota.
• Eat plenty of fruits but focus on lower-fructose berries like strawberries, raspberries, and blueberries.
• Eat plenty of healthy fats from grass-fed organic meats or ghee butter. Avocado oil and extra-virgin coconut oil are also great daily choices. Use Extra-virgin olive oil to drizzle on foods after cooking since olive oil can’t handle higher cooking temperatures.
• Avoid processed foods, sugar, and artificial sweeteners. These can lead to inflammation and imbalanced gut microbiota.
• If you have food sensitivities or allergies, avoid those foods. This will help reduce inflammation in the gut.
• Exercise is vital for the brain-gut connection.

Exercise Regularly For Gut Health

In addition to eating for gut health, exercising regularly and managing stress is essential. Exercise helps improve circulation and reduces stress, which is good for gut health. Managing stress is crucial because chronic stress has been linked to gastrointestinal problems like irritable bowel syndrome (IBS). (Chang L. Gastroenterology. 2011).

The brain-gut connection is an essential aspect of overall health and well-being. If you think you may be experiencing an imbalance, contact a healthcare professional or registered dietitian who can help you develop a plan to improve your gut health.

Luciana RD is a registered dietitian in Boca Raton, Fl specializing in functional nutrition. She uses functional food, ayurvedic herbs, and adaptogens to help her clients feel their best. If you are interested in learning more about functional nutrition or working with Luciana, you can contact her at [email protected] or by phone at (754) 281-7626.