Research has shown that what happens in our digestive system doesn’t stay there; it has profound effects on our mood, memory, and even our risk for brain-related health issues later in life. By nurturing our gut health, we’re doing more than aiding digestion; we’re looking after our noggin, too!
What does science know about the gut-brain connection?
Our brain and gut are connected through a two-way communication system involving nerves, hormones, and biochemicals. The vagus nerve plays a major role here, allowing for direct interaction between the gut and the brain. But it’s not just the nerves - there’s a wealth of research suggesting that the health of our gut microbiome (the trillions of bacteria and other microbes living in our digestive system) plays a key role in brain function and mental well-being.
The gut microbiome impacts the production of neurotransmitters, such as serotonin, dopamine, and GABA, which regulate mood and stress levels. In fact, it’s thought that around 90% of serotonin, a neurotransmitter that influences our mood, is produced in the gut (amazing, right?!). Studies suggest that gut health may influence conditions such as anxiety, depression, and neurodegenerative diseases like Dementia. Our gut bacteria also produce compounds that affect inflammation which is another critical factor in brain health as we get older.
How essential is our gut health as we age?
As we age, our bodies undergo many changes and our risk for cognitive decline can increase. Fortunately, while we can’t stop getting older (we wish!), we do have control over lifestyle factors that influence brain health - and gut health is one of the most impactful areas to focus on.
Understanding how inflammation affects our health is important. Chronic inflammation is linked to memory decline and neurodegenerative diseases as it can damage brain cells. A healthy gut can help protect us from harmful inflammation. This is because it’s understood that gut bacteria produce essential short-chain fatty acids (SCFAs) when they digest fibre, which help lower inflammation. By supporting a healthy microbiome, we’re not only supporting better digestion and immunity, but also creating an environment that’s conducive to a healthy, resilient brain as we age.
What steps can we take to support our gut for a healthy noggin?
The good news is that looking after your gut doesn’t require a tonne of money or dramatic changes! With a few adaptations to our diet and lifestyle, we can promote a healthier microbiome and, in turn, support our brain health. Here’s where to start:
Adopt a ‘Gut-Friendly’ Diet
What we eat strongly influences our gut health. A Mediterranean-style diet rich in fibre and healthy fats from olive oil and fish shown to support beneficial bacteria in the gut, and reduce cognitive decline risks. Minimising processed foods, sugar, and artificial sweeteners can prevent the growth of harmful bacteria that disrupt gut balance, increase inflammation, and impact mood and cognition.
Limit Alcohol and Caffeine for a Balanced Microbiome
While an occasional glass of wine or morning coffee can be enjoyable, regularly consuming alcohol and caffeine can disrupt the gut’s delicate balance. Alcohol, especially in excess, can harm the lining of the gut and alter the microbiome’s composition, potentially contributing to inflammation. Caffeine, meanwhile, can impact our stress levels and, for some of us, may also lead to digestive issues.
Include probiotics and prebiotics
Probiotics, found in foods like yoghurt, kefir, and sauerkraut, can help restore gut balance, especially after antibiotics, while prebiotics—found in foods like onions, garlic, and bananas—nourish beneficial bacteria. Including both in our diet supports a balanced microbiome, and supplementation may be beneficial with guidance from a GP.
Move your body for your gut and brain health
Regular physical activity not only benefits our mental and physical health but also improves gut bacteria diversity, which supports brain health and reduces inflammation. Even gentle movement, like yoga, can help by reducing stress - a key factor in gut health - while stimulating digestion and encouraging a balanced microbiome.
Managing Stress for a Calmer Gut
It’s thought by some researchers that chronic stress can damage our gut lining. This is because stress raises the risk of inflammation in the gut and stomach lining, and can cause permeability over time. Managing stress is important for our whole health, but especially our brain. Using stress-reduction techniques like mindfulness, journaling, or time in nature supports a balanced microbiome and is a valuable investment in long-term brain health.
Where to start looking after your gut today
If you think your gut is out of balance - perhaps because you have been feeling stressed for some time, taking medication or have been consuming a poor diet - there are some things you can do to help the healing process:
- Start slowly with fibre-rich foods: Increasing fibre gradually gives our gut bacteria time to adjust. Sudden changes can sometimes cause discomfort, so taking it easy allows our microbiome to adapt.
- Consider a probiotic supplement if needed: If our gut health has been impacted by antibiotics or other factors, a probiotic can help restore balance. Speaking to your GP in the first instance is a good idea to rule out any potential issues with supplementation.
- Try gut-soothing foods: Foods like bone broth, ginger, and turmeric are known for their soothing properties and can aid in gut healing. Fermented foods are also beneficial if our digestion tolerates them well.
- Stay hydrated: Water is essential for digestion and helps our body process fibre, supporting smooth digestion and balanced gut bacteria.
