Let Your Stomach Do the Talking

The human gastrointestinal tract spans approximately 20 feet, starting from the mouth and working its ways through the digestive system, including the esophagus, stomach, small intestine and large intestine. The journey through the tract includes about 40 trillion microorganisms: bacteria, viruses and fungi.

These microbes, collectively called the “ gut microbiome,” help the body digest macronutrients, such as carbohydrates, proteins and fats, as well as creating some vitamins, such as Vitamin A and K. The microbes also play an important role in protecting the intestinal barrier. This helps to stop infections that might be hiding in food or fluid. They help the immune system, assisting in preventing inflammation triggered by harmful microrganisms..

Our knowledge of the composition, balance and health impact of the microbes living in the human microbiome is rapidly expanding. It is becoming clear that these benefits extend far beyond gut health. Research is showing the benefits of microbes for immune health, metabolic health, mental health, skin health and more.

Beyond digestive health, there has been a great deal of research on the gut-brain axis.

Changes in the gut microbiome influence many neurological functions, such as brain activity, stress, anxiety and emotional health.

The brain and gut communicate through the vagus nerve, the longest nerve in the body. The gut produces many of the same neurotransmitters as the brain, including serotonin, dopamine and gamma-aminobutyric acid, which regulate mood.

The gut microbiome is unique to each person. It can be affected by lifestyle, diet, genetic makeup, amount of exercise and medications. Given how closely the gut and brain interact, it becomes easier to understand why we might feel “sick to our stomach” before public speaking, or feel intestinal pain during times of stress. That doesn’t mean, however, that functional gastrointestinal conditions are imagined or “all in your head.” Psychology combines with physical factors to cause pain and other digestive symptoms. Stress (or depression or other psychological factors) can affect movement and contractions of the GI tract.

Some people with functional gut issues, such as irritable bowel syndrome, may perceive pain more acutely than other people. This may be because their brains are more responsive to pain signals from the gut. Stress can make the existing pain seem even worse.

The good news is that therapy to reduce stress or treat anxiety or depression seems to help with gut issues. Multiple studies have found that psychologically- based approaches lead to greater improvement in digestive symptoms compared with only medical treatment.

Prebiotics are fibers that gut bacteria can process and probiotics are live bacteria that can provide health benefits. Prebiotics and probiotics can improve the function of the central nervous system and may help prevent or ease conditions like depression and anxiety. Foods that contain probiotics include yogurt (read the label to ensure there are “live cultures”), miso, sauerkraut, kimchi, aged cheese (such as cheddar), pickled vegetables and kimchi. Foods that contain prebiotics include apples, asparagus, bananas, barley, greens, garlic, oats, onions and soy products.

Perhaps those bowls of oatmeal, slices apples with cheese or pickles, or the addition of garlic, onions or sauerkraut to a favorite dish can assist with both physical and emotional health! Remember to include your brain and your gut when planning your next food shopping trip!

Please contact Nancy at foodprof2@gmail.com for health and nutrition information or with ideas for upcoming columns.