Miguel Freitas, Ph.D., is a distinguished nutrition scientist and a dedicated probiotics researcher, currently serving as the VP of Health and Scientific Affairs at Danone North America.
Ever experienced those “butterflies” in your stomach before a significant event? That’s your brain engaging in a conversation with your gut, exemplifying the fascinating gut-brain connection. While the influence of psychological stressors on the gut has long been acknowledged, recent research has unveiled a reciprocal relationship. Not only does your brain affect your gut, but your gut can also impact your brain.
Surprisingly, the gut boasts its own nervous system composed of 100 million nerve cells lining the gastrointestinal tract, known as the enteric nervous system (ENS). This intricate network of nerves is often referred to as our “second brain.” Research indicates that the ENS may trigger emotional changes in individuals experiencing digestive discomfort. Moreover, the gut is capable of producing many of the same neurotransmitters as the brain, such as serotonin, a key mood stabilizer, with approximately 95% of it being generated in the gut.
Studies also highlight the significant role played by the gut microbiome, the complex bacterial ecosystem residing in the intestinal tract, in the gut-brain interaction. Certain microbes can stimulate serotonin production, while others influence structural connections in the brain and its response to external stimuli.
An intriguing study from the University of California, Los Angeles, found that women with more Bacteroides bacteria in their gut had larger brain regions related to memory and complex information processing. Conversely, those with more Prevotella bacteria exhibited increased connections between brain regions associated with emotion, attention, and sensation, reporting higher levels of anxiety and distress after viewing negative images.
Though further research is necessary to fully grasp these connections, the reality of brain-gut-microbiota interactions is undeniable. So, how can you leverage this knowledge to ensure a happy, healthy, and resilient gut—and consequently, a thriving brain?
5 Ways to Promote a Healthier Gut for a Happier Mind:
1. Add Probiotic Foods: Embrace the exciting realm of probiotics in the gut-brain connection. Early studies suggest specific probiotic strains can influence brain function, reduce stress, and enhance mood. A study sponsored by Danone revealed positive effects on brain regions controlling emotion and sensation in individuals consuming a Bifidobacterium animalis subsp. lactis probiotic strain. While specific recommendations await more research, maintaining a diverse gut microbiome with key beneficial species, like Bifidobacteria, is crucial. Opt for probiotic-rich foods, especially those with scientifically-tested cultures, like yogurt.
2. Eat More Plants: Support your gut microbiome with prebiotic fiber found in plant foods such as asparagus, onions, berries, bananas, and oats. This fiber acts as fuel for beneficial gut bacteria, promoting their thriving diversity. The American Gut Project suggests that consuming 30 different types of plants weekly fosters a more diverse gut bacteria community, indicative of good gut health. Consider a flexitarian eating pattern to enjoy the nutritional benefits of both plant and animal-based foods.
3. Stay Hydrated: Prioritize optimal gut health by staying adequately hydrated, impacting digestion and waste elimination. Dehydration contributes to constipation, exacerbating gastrointestinal discomfort, anxiety, and stress. Even mild dehydration can affect energy levels, mental clarity, and mood. Ensure you maintain mental and physical well-being by meeting your daily hydration needs.
4. Manage Stress: Recognize the negative impact of stress on gut health and microbiome balance. While eliminating all stressors is impossible, adopt stress-management practices like meditation and establishing a nighttime routine for better sleep quality, linked to a positive outlook. Consider incorporating adaptogens or nootropics into your diet, though more research is needed to support their benefits.
5. Move Your Body in Ways You Enjoy: Several clinical studies have examined the effects of exercise on the gut microbiota and found that higher levels of physical activity and cardiorespiratory fitness are positively associated with markers of good gut health, including bacterial diversity and the number of beneficial species.
Exercise can also help reduce stress. Yoga can be especially beneficial in this regard because it can increase levels of GABA (gamma-aminobutyric)—a neurotransmitter known to improve overall mood—even more than walking does, and this form of exercise is low-impact and easy to learn.
While this may sound like a lot of information to digest, there are some simple ways you can start incorporating these tips into your daily routine. I often find that it’s more motivating to start small, with easily achievable goals like choosing probiotic yogurt as your afternoon snack, taking a 10-minute walk during your lunch break, or adding an extra serving of vegetables to your dinner. Once these habits feel like second nature, introduce a few more. Over time, these small changes can have a significant impact on your journey towards a healthy and happy lifestyle.
