The Gut-Brain Connection: Functional Medicine Strategies for Digestive Health and Mental Wellness

You’ve been told to trust your gut, but have you heard about the actual connection between your gut and your brain? 

That’s right—there’s a lot of validity behind that old saying. 

This guide discusses the gut-brain connection and its importance for overall health in detail. It also features suggestions for how you can adjust your lifestyle to support gut health and brain health. 

Understanding the Gut-Brain Connection  

The idea of connecting the digestive tract and the brain might initially seem strange, however, it’s actually quite fascinating how these two seemingly disparate systems work together.

Nerves, neurotransmitters, and microbes all contribute to the link between the gut and the brain. 

The Vagus Nerve 

The vagus nerve is one of 12 cranial nerves. It’s also one of the largest nerves that connect your gut and the brain, sending signals in both directions. 

One study revealed that people with reduced vagal tone (meaning reduced function of this vital nerve) are more likely to experience symptoms of irritable bowel syndrome or Crohn’s disease. 

Another study showed that stress and elevated cortisol (a critical stress hormone) can interfere with the signals transmitted through the vagus nerve and is associated with increased digestive problems. 

Neurotransmitters 

Neurotransmitters are chemical messengers. 

Many of the body’s neurotransmitters are produced in both the brain and the digestive tract—including serotonin, a neurotransmitter associated with a positive mood, and gamma-aminobutyric acid (GABA), which is associated with relaxation and decreased anxiety. 

Gut Microbes 

Trillions of microbes are present in your gut, and they produce a variety of chemicals that influence brain function. 

For example, gut microbes produce short-chain fatty acids when they digest fiber. Short-chain fatty acids affect brain activity in numerous ways, including controlling appetite. 

Gut Health and Mental Wellness  

After reading about some of the links between the gut and the brain, it makes sense that improved gut health would contribute to better mental health (and vice versa). 

Plenty of studies back up this argument. 

For example, one study revealed that people with depression are missing certain types of gut bacteria that are present in the digestive tracts of those without depression. 

Another showed that regulating gut microbiota could help to minimize symptoms of anxiety. 

Chronic stress can also influence both your mood and your gut health. One study described the connection as follows:

• Stress and depression encourage the consumption of foods that influence the growth of unhealthy gut bacteria (such as refined sugar). 

• Stress and depression alter the gut microbiome via elevated cortisol and increased inflammation. 

• In response, gut bacteria release various metabolites, toxins, and neurohormones that alter one’s mood and behavior. 

• Some bacteria can encourage unhealthy eating patterns, while others increase the body’s stress responses and a person’s risk of depression. 

The Role of Nutrition in the Gut-Brain Connection 

One of the most important ways that one can improve their gut health—and, thus, strengthen the gut-brain connection—is by changing their diet. Nutrition plays a critical role in a healthy digestive system and a healthy brain. 

Some nutrients and types of food that have been shown to support gut health include the following: 

• Omega-3 fatty acids: These fatty acids are prevalent in oily fish (such as salmon and sardines). They’re also present in high quantities in the human brain, which explains why they’re associated with a reduced risk of mental health disorders and memory loss. They can also increase beneficial bacteria in the gut. 

• Fermented foods: Fermented foods like yogurt, kimchi, kefir, and sauerkraut contain healthy microbes that contribute to a balanced gut microbiome and can positively influence brain activity. 

• High-fiber foods: Foods like whole grains, nuts, seeds, fruits, and vegetables—all of which are rich in fiber—also support the gut microbiome. They also contain prebiotics that can reduce cortisol levels. 

• Polyphenol-rich foods: Foods like dark chocolate, olive oil, green tea, and coffee contain polyphenols—plant chemicals digested by gut bacteria and associated with improved cognitive abilities. 

• Tryptophan-rich foods: Tryptophan is converted into serotonin. You can get tryptophan from foods like turkey, eggs, and cheese. 

If you aren’t already, start incorporating these foods into your diet. At the same time, it’s also essential to reduce your intake of foods like refined sugar and alcohol, which are associated with imbalances in the gut microbiome and increased inflammation.  

Lifestyle Changes for the Gut-Brain Connection  

Changing your diet is one of the most impactful steps you can take to support your gut and brain health. However, you can also make several other beneficial changes to your lifestyle to achieve a stronger gut-brain connection, including the following: 

Practice Mindfulness 

Stress is linked to changes in the gut microbiome, including changes that can further exacerbate mood disorders like depression. By managing your stress levels through a consistent mindfulness practice, you can support your gut health. 

One of the most common ways to practice mindfulness is through meditation. Sitting or lying quietly while focusing on the breath is a simple, accessible, and powerful tool for reducing stress. 

You can also practice mindfulness in other ways, though. For example, when cooking meals or going for a walk, you can focus exclusively on how your body feels while doing that activity (rather than distracting yourself with the TV, music, etc.). 

Exercise Regularly 

Exercise is also good for your brain and gut health. 

First of all, plenty of research shows that people who exercise regularly are generally healthier than those who don’t. However, more specific studies also indicate that exercise positively affects the gut microbiome. 

One study divided participants into two groups, one that exercised and one that didn’t. The group that exercised had higher levels of health-promoting bacteria in their guts than the control group. 

Prioritize Sleep 

Consistently getting quality sleep can also support your gut microbiome. 

One group of researchers found that people who were sleep deprived had different, less diverse gut microbiota compared to those who weren’t. They also found that a healthier gut microbiome was associated with a more robust immune system.  

If you struggle to get good sleep at night, try decreasing the temperature in your bedroom (cool temperatures are associated with better sleep). Wearing a sleep mask or hanging blackout curtains can also prevent light exposure that causes you to wake up before your body is ready. 

Stay Hydrated 

Your fluid intake is just as (if not more) important to your gut and brain health as your food intake. After all, your body is primarily composed of water. 

The absorption of water helps to move food through the digestive tract. Staying hydrated also helps to reduce inflammation in the digestive tract, which can exacerbate digestive symptoms associated with poor gut health.  

Spend Time in the Sun 

Vitamin D helps to regulate the integrity of the intestinal barrier, which prevents harmful molecules from entering the gut.  

While you can get vitamin D from foods like egg yolks, liver, and certain types of mushrooms, one of the most efficient ways to get it is through sun exposure. 

When exposed to the sun, the skin absorbs its UV rays and converts them into vitamin D. Spending around 15 minutes per day can help you naturally boost your vitamin D levels and support your gut (not to mention your mood and immune system). 

Take the Right Supplements 

Some nutritional supplements can also contribute to a healthy gut-brain connection. 

Probiotics (beneficial bacteria) are some of the most well-known supplements for gut health. However, you can also supplement with other nutrients. 

Examples include glutamine, an amino acid that supports the intestinal barrier, and vitamin C, an antioxidant that helps to reduce inflammation. 

Partner with Professionals 

If you’re thinking about taking certain supplements to improve your gut health, be sure to work with a licensed healthcare professional. 

A naturopathic doctor, nutritionist, or another professional who understands gut health can help you identify the specific supplements that will benefit you the most. They can also recommend other positive lifestyle changes. 

In addition to working with a healthcare professional, you may also want to seek out support from a therapist or another mental health expert. They can help you manage your stress levels, which in turn, contributes to better gut health and better overall well-being.  

Conclusion  

As you can see, the gut and the brain are inextricably connected. 

When you take your gut health seriously, you support your brain and can reduce your chances of developing mood disorders (such as depression) and cognitive difficulties (such as memory loss). 

Positive lifestyle changes like eating a nutritious diet, exercising regularly, and managing your stress can also support a stronger gut-brain connection and better overall health. 

While you can make many positive changes on your own to improve gut health, for best results, consider working with a holistic health expert. They can run tests and collaborate with you to develop a protocol designed for your unique health and wellness needs. 

At Holistic Health Code, we connect you with licensed professionals dedicated to treating the root cause of your health concerns. Get in touch and schedule a free consultation today.