“You are what you eat”: The Gut-Brain Axis
Does giving a presentation make you feel nauseous? Ever had butterflies riding a roller coaster? Ever wonder how eating healthy can help both the body and the mind?
What’s the gut-brain axis?
The gut-brain axis is a fairly new phenomenon that has intrigued scientists, as well as students like myself, all around the world. This connection is a bridge that links the brain to the gut, making it possible to send messages back and forth. This nervous system in the gut is called the Enteric Nervous System (ENS), and it lines the gastrointestinal tracts running from the esophagus to the rectum. This system contains over 100 million nerve cells and is considered a division of the peripheral nervous system, independent from the central nervous system.
The ENS’s main purpose is to control digestion like swallowing, releasing enzymes, breaking down food, absorbing nutrients etc., and according to research, to also send signals to the brain. An example of this connection can be seen in patients with irritable bowel syndrome (IBS), who may experience emotional changes, depression, anxiety etc. The same goes for those who regularly have digestive bowel issues such as diarrhea, bloating, constipation, constant stomach pain etc.
Research has shown that an upset gut can trigger a signal to the central nervous system (the brain) and trigger mood and mental health changes. According to Jay Pasricha, M.D., the former director of the Johns Hopkins Center for Neurogastroenterology, this “…may explain why a higher-than-normal percentage of people with IBS and functional bowel problems develop depression and anxiety”. According to new research from February 2023 by the University of Missouri School of Medicine, there is a confirmed link between IBS and mental health conditions, such as anxiety, depression, and suicidal ideation.
The Gut & Mental Health
Ever heard of the saying, “You are what you eat”? Well in the case of the gut-brain axis, this is true! Research shows that the negative disturbances in the gastrointestinal (GI) system like gut inflammation and changes to the gut microbiome, can have immense impacts on the body’s mental state such as inducing fatigue, depression, mood changes etc. The gut microbiome consists of important bacteria, fungi and other microbes that play an important role in one’s digestion, immune system, and other aspects of maintaining a healthy body.
Disturbance to the microbiome such as inflammation of the GI system, can release cytokines and neurotransmitters, influencing the brain’s function which can lead to anxiety, depression, and even memory loss. Therefore, it’s important to maintain a healthy microbiome, not only for your physical health but also for your mental well-being. This is especially important for those already suffering from mental illness, as the conditions can deteriorate with an unbalanced/unhealthy microbiome.
A healthy gut
As discussed before, the role of your diet plays an important part in taking care of your mental health. Thus, it is important to have a healthy gut — a strong gut microbiome. To maintain a healthy microbiome, we want to be able to feed our microbiota by eating foods containing prebiotic fibres such as:
- Garlic
- Onions
- Seaweed
- Fruits in general
- Lots of vegetables
- Beans
- Whole grains: wheat, oats, barley
In addition, probiotic foods also have beneficial, live microbiota that may help your gut! Foods like: kefir, yogurt with live active cultures, pickled vegetables, kombucha tea, kimchi, miso etc.
Overall, learning to balance our mental health with a busy life isn’t just beneficial to the mind, but to the body as well! As scientists continue to study this incredible gut-brain axis system, new treatments will be made available to patients suffering from GI conditions, as well as mental health conditions. In reading this informative piece, we hope you take the important step in keeping your body healthy, as your mind will thank you later.
About the Author:
Jenny Pham is a grade 12 student based in the small but large city of Mississauga, Ontario. She is currently working as a Math & English tutor, a volunteer with Peel Health at a long-term care center, a passionate MEDLIFE chapter founder and President, and an amateur writer looking to combine her passions for medicine and writing. Like many others around her, she’s a second-generation immigrant working towards a career in medicine and education, looking to continue advocating for underprivileged communities as a physician, through research, and education. You can connect with her on LinkedIn!
