Did you know our body has two brains?
We have such a great Creator that thought of everything we need to survive this crazy world!
The enteric nervous system (ENS) is what scientists refer to as our "second brain" and is located throughout the digestive system. It consists of 100 million nerve cells in and around the digestive system. It functions in response to our sympathetic ("fight or flight") and parasympathetic ("rest and digest") systems. It cannot, however, calculate your monthly budget or figure out your travel itinerary for your next vacation. That's the job of your first brain, the central nervous system (CNS)!
This connection between the brain and gut is a fascinating area of research that has gained a lot of attention in recent years. Known as the gut-brain axis, this intricate communication network between the two organs plays a crucial role in our physical and mental wellbeing. We've all experienced it. When you have the "butterflies", or when you get that "gut feeling" about something. The connection is real.
But what does this mean for the way we think and feel, and the way we think and feel about food? Can the foods we consume influence our thoughts and emotions, or is it the case that our mental state affects our appetite and food choices? Let’s explore this intriguing connection to see what we find.
Understanding the Gut-Brain Axis
The gut-brain axis is a bidirectional communication pathway that links the ENS with the central nervous system (CNS). "Bidirectional" indicates that the brain sends signals to the gut and the gut sends signals to the brain through a complex interplay of hormonal, microbial, and neural signals.
Recent studies have shown that the gut is home to trillions of microorganisms, collectively known as the gut microbiota. These microbes can influence not only digestion but also mood, cognition, and overall mental health. The information between the gut and brain is sent through the vagus nerve, hormones, and immune responses, indicating that what happens in our gut can indeed impact how we feel and think.
How Food Affects Mood and Cognition
What you eat doesn’t just fuel your body; it can significantly influence your thoughts and emotions. For instance, foods rich in omega-3 fatty acids, such as salmon and walnuts, have been linked to a lower incidence of depression. On the other hand, a diet high in sugar and processed foods may contribute to anxiety and mood swings.
Research has indicated that the gut bacteria thrive on fiber-rich foods like fruits, vegetables, and whole grains. When you consume these foods, the beneficial bacteria in your gut produce short-chain fatty acids, which can have a positive effect on brain health.
Moreover, certain nutrients, such as B vitamins, vitamin D, and magnesium, play critical roles in maintaining optimal brain function and stabilizing mood. This suggests that the whole foods God provided for us on this beautiful planet can have a profound effect not just on your body, but also on your emotional health.
The Emotional Impact of Food Choices
Food doesn’t just serve a biological purpose; it carries emotional weight too. Many people associate specific meals with memories, traditions, and comfort. This emotional connection can significantly impact food choices.
For instance, I think about the homemade Angel Food cake with peanut butter glaze my great-grandma used to make whenever we visited. If I ate that again, it would definitely bring back warm memories, but it could also lead to overeating because of that deep emotional tie. I can almost taste it just thinking about it!
Similarly, the guilt associated with “bad” eating habits, which often stems from societal pressures and dieting culture, can lead to negative feelings while eating, highlighting the profound impact that our mental state can have on our diet. And, that can lead to a cycle of eating "bad" foods, feeling guilty, and then, again, using "bad" foods for comfort.
Conversely, when you’re feeling good about your food choices—eating something wholesome and nourishing—you might find that you not only enjoy your meal more but also feel better afterward. This positive experience can promote a healthier relationship with food, further influencing your mental wellbeing.
The Role of Gut Health in Mental Wellbeing
A healthy gut is essential for a healthy mind. An imbalance in gut bacteria, known as dysbiosis, has been linked to mental health disorders such as anxiety and depression.
In fact, Johns Hopkins Medicine states in The Gut-Brain Connection the following:
"The ENS may trigger big emotional shifts experienced by people coping with irritable bowel syndrome (IBS) and functional bowel problems such as constipation, diarrhea, bloating, pain and stomach upset. For decades, researchers and doctors thought that anxiety and depression contributed to these problems. But our studies and others show that it may also be the other way around. Researchers are finding evidence that irritation in the gastrointestinal system may send signals to the central nervous system (CNS) that trigger mood changes."
This leads to the question: how can we improve our gut health to foster better mental wellbeing?
To promote a balanced gut microbiome, consider incorporating probiotics and prebiotics into your diet. Probiotics are live bacteria found in foods like yogurt, sauerkraut, sour dough bread and kimchi. A friend with digestive issues was told by her doctor that 1/4 cup of sauerkraut is the same as taking a probiotic for a week. So, there is real value in these options. Prebiotics are dietary fibers that feed these good bacteria. Foods like garlic and onions, that give meals great flavor, and bananas are rich in prebiotics. Honey, which is the best natural sweetener, is both a probiotic and prebiotic. Liquid gold, for sure!
Additionally, reducing processed foods, added sugar, and unhealthy fats can help combat dysbiosis, since these foods feed only certain types of bacteria, leading to a disproportion of certain rather than all bacteria needed to keep the microbiota functioning at its best. Instead, focus on a colorful, balanced diet filled with whole, unprocessed food that levels out the fuels all of our bacteria need to grow. This will not only nourish your body but also support your mental health.
It even goes further than that, though. Some neurotransmitters that the brain uses are produced in the gut. An example is serotonin, used to enhance mood. A small amount is produced in the brain, but its primary source is the gut, specifically, gut cells and the microbiota that live there. So, changing your diet changes your gut bacteria that can change your mood for the better.
Side note: If you are struggling with IBS or other bowel issues, it's best to consult a medical professional about food choices and a diet plan. Some healthy foods may actually exasperate your condition. They should be able to direct you toward an eating plan that will help alleviate your symptoms, and then systematically add foods back in to test what foods work and what foods don't.
Listen to Your Gut
Listening to your body is crucial in understanding your relationship with food. Pay attention to how different foods make you feel, both physically and emotionally. If you notice that certain foods lead to feelings of lethargy or mood swings, it might be time to reassess their place in your diet.
Moreover, mindfulness while eating can enhance your connection with food. Taking time to savor each bite and acknowledging your feelings can lead to healthier choices and a better understanding of your body’s cues. Ask yourself, are you eating out of hunger or emotion, such as boredom, stress, sadness, etc.? This self-reflection can pave the way for healthier habits.
It's also been found that many hormones that control hunger, such as cholecystokinin that gives a sensation of fullness and insulin-like peptide 5 that stimulates hunger, are made in the digestive tract. So, eat slow, be mindful and allow time for your gut to signal fullness to your brain. This leads to feelings of satiety eating less food and satisfaction sensing more control when you eat.
The Impact of Stress on Eating Habits
Eustress is also called positive stress, and this is typically when our parasympathetic nervous system is resting and digesting. The opposite of eustress is distress, which is when stress gets to that sympathetic state of fight or flight. Both are necessary states of life, but when distress takes over it can have a significant effect on our eating habits and gut health. When overly stressed, many people turn to comfort foods—those high in sugar, fat, or salt—as a quick relief. This, unfortunately, can lead to a vicious cycle.
When you consume stress-induced comfort foods, your gut may not react well, leading to dysbiosis and ultimately impacting your mood and cognition negatively. On the flip side, managing stress through practices like meditation, prayer, exercise, or even spending time in nature can promote healthier eating choices and enhance gut health.
Conclusion
The connection between your gut and your brain is a remarkable example of how closely our physical and mental health are intertwined. Understanding the gut-brain axis allows us to rethink the way we approach food, wellness and our spiritual health.
By making mindful food choices and paying attention to how they affect our thoughts and emotions, we can create a healthier relationship with food that enhances our overall wellbeing. The journey to mental and physical health may start right on your plate—so what meal will you choose next?
Our spiritual journey also gives us perspective to treat ourselves with the love and respect our bodies deserve. If your body is a temple and you believe it, then you'll treat it as the special, extraordinary embodiment it was designed to be. It will help you balance what is important to feed your body, as well as what beliefs we're feeding our mind.
Fostering these connections can lead to better emotional health, improved mental clarity, and a more positive relationship with others and the food you put on your plate, proving that perhaps your gut can influence your mind.
InCourage,
Dani
Sources:
Cleveland Clinic. The Gut-Brain Connection. September 20, 2023.
Dossett, Michelle, MD, PhD, MPH. Harvard Health Publishing. Brain-gut connection explains why integrative treatments can help relieve digestive ailments. July 26, 2023.
Gaifullina, L. R., E. S. Saltykova and Alexey G. Nikolenko. Research Gate. Prebiotic and probiotic properties of honey. January 2016.
Johns Hopkins Medicine. The Brain-Gut Connection.
Proietto, Joseph. The Conversation. Chemical messengers: how hormones make us feel hungry and full. September 25, 2015
Robertson, Ruairi, PhD. HealthLine. The Gut-Brain Connection: How it Works and The Role of Nutrition. July 31, 2023.
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