Ever noticed that a change in your emotions triggers a change in your digestion? We know that increases in stress hormones impact the movements of our gut, leading the what are known as ‘functional gut disorders’, i.e. IBS, constipation, indigestion and reflux. In the other direction, stress affects the lining of the gut, which in turn negatively affects the balance of the gut microbiome.
Your ‘gut microbiome’ is made up of the trillions of microbes in your intestinal tract. These microbes have sophisticated mechanisms for interacting with each other and influencing their environment – us.
Research over the last 10 years has demonstrated that what happens in the gut does not stay in the gut. Rather, the gut has a significant effect on brain health via a bi-directional signaling pathway known as the gut-brain axis.
So, what does a healthy microbiome look like, and how can we modulate our gut microbiome to improve our mental health?
A healthy microbiome has a balance and diversity of microbial species that work synergistically within our gut. Given that the surface area of our digestive tract is thought to measure about the size of a tennis court, long-term dietary change is needed to ensure a healthy and resilient microbiome.
The more diverse your diet, the more diverse your microbiome will be. Every time you eat, you are feeding your gut microbiome! Choose unprocessed foods, as close as possible to their natural form. A high vegetable intake (at least 5 cups a day) and regular servings of legumes will provide natural fibers, the preferred fuel source of many bacterial species. Choose wholegrains over processed grains, and choose whole, fresh fruit over juices.
Take good care of your gut, and your mind, by consistently following a whole foods diet. Your dietary choices should be an essential feature in your mental health toolkit.
If you’d like to put a plan in place to improve your gut health, and your mental health, use the link below to book an appointment with Naturopath Liana Madera.
