Did you know that your gut health affects your mood, focus, and overall wellbeing? Think about it – How many times have you heard someone say, “my stomach is turning” when they’re nervous, or “listen to your gut” when making an important decision? In a sense we have always known that our gut health plays a role in how we feel, but over the last several years research has confirmed this. The gut, specifically the small and large intestines, contains trillions of microorganisms like bacteria that are known as the microbiome. The microbiome has been shown to play a role in digestion, absorption of nutrients, and even signaling to the brain. Interestingly, this communication goes both ways, meaning that the gut sends signals to the brain and the brain sends signals to the gut. Because of this, the gut is often referred to as “the second brain.”

Ozempic is expensive. Did you know our bodies can naturally produce GLP-1?

When we eat a nutrient-rich diet with plenty of fiber, bacteria in the gut produce compounds called neurotransmitters like dopamine and serotonin and short-chain fatty acids (SCFA) such as acetate, propionate, and butyrate. Neurotransmitters act on the enteric nervous system in our GI tract and stimulate the vagal nerves, which play an essential role in sensory and motor functions. Additionally, SCFA’s stimulate secretion of hormones and peptides like GLP-1 which help to control blood sugar level, satiety signals, and immune function. Through these pathways, the microbiota in the gut has a direct influence on health. In fact, research has discovered that gut dysbiosis, or an imbalance of good and bad bacteria in the gut, can contribute to anxiety, stress, depression, and other mental health disorders.

So, what foods can you include in your diet to set your gut up for success?

1) Fiber and PREbiotics! Think of prebiotics as the nutritional building blocks that those bacteria need to thrive. Eating foods like fruits, vegetables, beans and legumes, nuts and seeds, and whole grains provide dietary components that good bacteria rely on to flourish.

2) PRObiotics. Probiotics refer to live bacterial cultures. Fermented foods like yogurt, kefir, kimchi, sauerkraut, pickles, kombucha, etc. all contain live bacteria that help populate the gut microbiome.

3) Limit sugary, highly processed foods. Eating primarily whole foods helps to cut down on intake of sugar, salt, and other additives that can negatively affect your gut.

For personalized guidance on how to improve your gut health, set up an appointment today with a dietitian at New Leaf Nutrition®. I hope to see you soon!

-Max Stapleton, MS, RDN, LD