10 Foods That Enhance the Gut-Brain Connection

Is your gut the key to a sharper mind? Absolutely. The gut-brain axis is a dynamic communication system vital for mood and cognitive function.

More than a "gut feeling"—it's solid science. Serotonin, the "happy hormone," mainly resides in your gut, influencing your brain health directly.

Popular fermented foods like sauerkraut, kimchi or kefir, packed with probiotics, can strengthen your gut microbiome, boosting mental clarity. You can say fiber-rich prebiotics work as prime fuel for these beneficial bacteria.

Beyond a more optimal mental state, a healthy gut combats inflammation, enhancing your immune system and mood.

What foods are highly recommended for the gut-brain connection? Read on to find out.

Key Takeaways

• Our gut-brain axis is a dynamic communication system necessary for mood and cognitive function.
• Around 70-80% of immune cells are found in the gut, highlighting the importance of gut health in protecting against infections and diseases.
• Eating more fiber, fruits, vegetables, and fermented foods promotes the growth of helpful bacteria in the gut.
• Foods like sauerkraut, oats, apple cider vinegar, garlic, and bone broth are highly recommended for supporting the gut-brain connection.

Our Gut and the Immune System

We’re all aware about how the immune system is our body's defense against infections and diseases. However, what most people don’t know is how much of it resides in our gut. In fact, around 70-80% of immune cells are found in the gut, highlighting the importance of gut health when it comes to protecting ourselves from getting sick.

What’s Inside Our Gut?

The gut is a bustling hub of trillions of microorganisms, referred to as the gut microbiota. The microbiota interact with the gut's epithelial layer and the local mucosal immune system, essentially your body’s “bouncers” against harmful microorganisms. This fends off pathogens and keeps us healthy.

Simply put, we need to have a well-balanced gut microbiota for a strong immunity. Helpful bacteria in the gut train the immune system, teaching it to know the difference between harmful invaders and harmless substances. Knowing what it shouldn’t attack also helps prevent autoimmune responses or where the body mistakenly attacks its own tissues.

What Role Does Nutrition Play in Gut Health?

With the gut at the center of everything that keeps us healthy and functional, it’s no surprise that what you eat profoundly impacts our immune system.

Studies suggest eating more fiber, fruits, vegetables, and fermented foods promotes the growth of helpful bacteria in the gut. Specifically, these foods contain nutrients necessary to “feed” the good bacteria. So in a sense, when you eat, you’re also feeding trillions of microorganisms.

Nutrients such as vitamins A, C, and D, along with minerals like zinc and iron are found in everyday food items like leafy greens, citrus fruits, nuts, and lean meats. These also happen to be the exact type of food products that support our immunity.

On the other hand, eating mostly processed foods, sugars, and unhealthy fats disrupts the gut microbiota, causing inflammation and a weakened immune system.

Gut-Boosting Foods

What foods can actually keep our gut healthy? We compiled a list of the 10 best foods that enhance the gut-brain connection.

1. Sauerkraut

Fermented cabbage like sauerkraut is packed with probiotics, living microorganisms that help your existing gut flora fight off harmful microorganisms. Because of its probiotic content, sauerkraut supports digestion and nutrient absorption, making nutrients more accessible.

2. Oats

Oats are a good source of beta-glucans, a type of soluble fiber that forms a gel upon contact with water, or in our gut’s case, stomach juices. Oats can help with stabilizing energy levels and blood sugar, which indirectly supports gut health and digestion.

3. Apple Cider Vinegar

Apple cider vinegar stimulates our digestive juices and boosts stomach acid production. Its antimicrobial properties also help keep our microbiome healthy.

4. Garlic

Garlic contains plenty of inulin plus other nutrients that fuel helpful or good gut bacteria. It also possesses anti-inflammatory properties, which indirectly strengthen our immunity.

5. Bone Broth

With its abundance of collagen and amino acids, bone broth helps heal the gut lining. It supports a healthy inflammatory response and boosts the immune system.

6. Pineapple

Contains bromelain, a digestive enzyme that helps the body digest protein better. Bromelain also reduces inflammation and breaks down food more efficiently, supporting gut health by means of faster nutrient absorption.

7. Yogurt

You’ve likely come across a few varieties, but did you know yogurt is also a haven for probiotics? Not only are they healthy, they also taste good and come in many varieties, with options if you’re lactose intolerant.

8. Kimchi

Like Korean food or Samgyupsal? Well, you’re going to love kimchi. Like other fermented foods, kimchi is loaded with probiotics.

9. Ginger

More than what you drink if you have a sore throat or what you add to food, ginger also contains gingerol, which has anti-inflammatory properties. Gingerol stimulates digestion and alleviates gut discomfort, making it a powerful gut-friendly spice.

10. Asparagus

A natural prebiotic, asparagus contains inulin, one of your gut bacteria’s favorite things to eat. Its high fiber content also supports digestive health and reduces inflammation.

How Do I Reset My Gut Microbiome?

Resetting your gut microbiome requires dietary adjustments, improving overall lifestyle, and going outside.

Get started with a plant-based diet rich in fiber and phytochemicals. Include the fermented foods we mentioned in our list, foods that are high in good bacteria. Say no to processed foods and sugars because they essentially “feed” harmful bacteria.

After improving your diet, it always helps to have regular exercise, get quality sleep, practice meditation or other anti-stress activities, and take a high-quality probiotic.

Spending time outdoors, what the internet refers to as “touching grass,” can expose you to beneficial microbes, enhancing microbiome diversity.

What Foods Are Bad for Your Gut?

The short answer is, anything that isn’t considered whole foods, highly processed, or contains plenty of fillers and artificial substances can be bad for our gut health.

Some of these bad gut foods are:

• High-sugar foods, which may lead to constipation and poor gut function.
• Processed foods, laden with emulsifiers, can cause colitis and metabolic diseases.
• Too much soy and dairy may reduce key gut bacteria like Bifidobacteria and Lactobacillus, promoting harmful strains instead.
• Gluten, notorious even for non-Celiac individuals, may give you the case of the bloats.

Final Thoughts

Nurturing your gut health is essential for a sharper mind and overall well-being. By incorporating gut-boosting foods like sauerkraut, oats, and yogurt into your diet, you can enhance the gut-brain connection, support your immune system, and improve mental clarity.

Remember, eating a diet rich in fiber, probiotics, and prebiotics is key to maintaining a healthy gut microbiome and achieving optimal health. Take care of your gut, and it will take care of you.

FAQs About the Gut-Brain Connection

Is Anxiety Linked to Gut Health?

Absolutely. The gut-brain axis is a two-way street. When you're anxious, your body releases stress hormones that can disrupt your gut flora, leading to indigestion, diarrhea, and constipation. In short: an imbalanced gut microbiome increases your risk of anxiety and depression.

Which Probiotics Help Brain and Gut Health?

Lactobacillus rhamnosus and Lactobacillus plantarum are thought to support stress resilience and cognitive function. Bifidobacterium longum has been suggested to help with gut problems such as IBS or irritable bowel syndrome.

Streptococcus thermophilus helps your body break down food and absorb nutrients, indirectly supporting brain health.

How Do You Test the Gut Microbiome?

Testing your gut microbiome involves a simple process.

• At-home kits let you collect a stool sample, which you then forward to a lab.
• The lab uses sequencing techniques to analyze the microorganisms in your stool.
• You'll then get a detailed report on the "good" and "bad" bacteria, and how your gut diversity compares to the general population.