The Gut-Brain Connection: How it Works and The Role of Nutrition

How Are the Gut and Brain Connected?

The communication network that links your gut to the brain is referred to as “the gut and brain connection”. Both your gut and brain are connected physically, as well as, biochemically on certain levels. The human brain houses nearly 100 billion neurons and these cells are also found within the central nervous system. They are responsible for directing the body on how to behave or act in certain situations.

Similarly, a human gut also contains about 100 million neurons, which are linked to the brain via nerves present in the nervous system. The nerve that creates a tie-up between the brain and the gut is called “Vagus nerve,” which is responsible for transmitting signals both ways. Also, neurotransmitters (chemical messengers) like norepinephrine, serotonin, dopamine and epinephrine are responsible for regulating the gut-brain axis. Additionally, the microbes residing within the human gut, are responsible for generating chemicals which affect workings of the brain.

These are some of the examples that explain how the brain and gut connection works.

Probiotics, Prebiotics and the Gut-Brain Axis

There are several studies carried out to see which factors can improve gut to brain connection, in the most effective way. For instance, making changes to your gut bacteria may significantly enhance the health of your brain.

Probiotics, which is a live bacteria affects the brain and has several health benefits such as reducing the symptoms of depression, stress and anxiety.

Similarly, consumption of prebiotics has also shown great results in improving the brain and gut connection. Prebiotics are non-digestible food components that are known to enhance the formation of helpful friendly bacteria within the gut. They are also super effective in boosting the immune system and solving various issues related to digestion. According to a study, it has also been noticed that intake of prebiotic effectively minimizes the levels of stress hormone, cortisol in the body.

Foods that Help the Gut-Brain Axis

There are some specific kinds of food that are known to be beneficial to the gut and brain connection. These include:

1. Fermented Food Items

Fermented foods are known to alter gut microbiota composition and are also effective in raising brain function. Thus, the consumption of food items like cheese, kefir, sauerkraut and yoghurt, which contains healthy microbes like lactic acid bacteria, is ideal for improving your gut-to-brain connection.

2. Polyphenol-rich Food Items

Foods that are rich in polyphenols are great way to make your brain and gut connection better. They are compounds from certain plant-based food items that are digested by gut bacteria and are known to improve cognition and increase good gut bacteria. Some examples of such food items include olive oil, coffee, cocoa and green tea.

3. Tryptophan-rich Food Items

Tryptophan is a very important amino acid which on consumption is transformed into the neurotransmitter, serotonin. This helps to maintain nitrogen balance in adults and normal growth in infants. Food items rich in this amino acid include eggs, cheese, turkey, canned tuna, and chicken.

4. Omega-3 Fatty Acids

Oily fish are rich source of Omega-3 fatty acids. They have proven to be effective in minimizing the probability of brain disorders and also increasing the growth of good gut bacteria. A few examples of cold water fish that contain high levels of Omega-3 fatty acids includes sardines, salmon, mackerel, and herring.

5. High-Fibre Food Items

A high-fibrous diet is a stairway to maintaining good gut bacteria and they offer prebiotics to the human body, which significantly reduces stress hormone levels in the body. These include nuts, fruits, vegetables, whole grains, etc. which are ideal for improving your gut to brain connection.

Conclusion

The gut to brain connection is vital for maintaining a healthy lifestyle and improving your mental health. By changing dietary habits and including above listed food items in your diet, you can improve and create a healthy gut-brain axis.

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Source: Live science, Healthline, NCBI

Disclaimer: This blog provides general information and discussions about health and related subjects. The information and other content provided in this blog, website or in any linked materials are not intended and should not be considered, or used as a substitute for, medical advice, diagnosis or treatment. Kindly contact your Doctor before starting a new medicine or health regime.

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Published on January 03, 2023