The gut-brain axis refers to the communication mechanism that exists between your gut and your brain. They are linked in a variety of ways, both physically and biochemically. They may even have an effect on each other’s health.
Have you ever experienced a gut feeling or stomach butterflies?
These feelings coming from your stomach show that your brain and intestines are linked.
Furthermore, current research indicates that your brain influences your gut health, and your gut health may influence your brain health.
This article delves into the gut-brain axis and the nutrients that promote its health.
What Is the Relationship Between the Gut and the Brain?
The gut-brain axis means the network of communication that connects your gut and brain.
These two organs are linked in a variety of ways, both physically and biochemically.
The Nervous System and the Vagus Nerve
Neurons are brain and central nervous system cells that instruct your body on how to behave. The human brain contains little over 100 billion neurons.
Surprisingly, your gut includes 500 million neurons that communicate with your brain through nerves in your neurological system.
The vagus nerve is one of the largest nerves that connect your intestines to your brain. It transmits data in both directions.
In animal studies, for example, stress suppresses signals sent by the vagus nerve and produces gastrointestinal difficulties.
Similarly, one human investigation discovered that persons with IBS or Crohn’s illness had lower vagal tone, indicating a diminished function of the vagus nerve.
A fascinating mouse study discovered that feeding them a probiotic reduced the quantity of stress hormones in their blood. When their vagus nerve was severed, however, the probiotic had no impact.
This shows that the vagus nerve plays a key function in the gut-brain axis and in stress.
Neurotransmitters
Neurotransmitters, which are molecules, connect your gut and brain.
Emotions and feelings are controlled by neurotransmitters produced in the brain.
For example, the neurotransmitter serotonin helps manage your body clock and contributes to feelings of happiness.
Many of these neurotransmitters, interestingly, are also created by your gut cells and the billions of microorganisms that live there. The gut produces a significant amount of serotonin.
Your gut microorganisms also create gamma-aminobutyric acid (GABA), a neurotransmitter that helps moderate sensations of fear and anxiety.
Certain probiotics have been proven in animal studies to boost GABA production and reduce anxiety and depression-like behavior.
Other chemicals that affect the brain are produced by gut microbes.
The trillions of bacteria that live in your gut produce additional compounds that influence how your brain functions.
Short-chain fatty acids (SCFA) like butyrate, propionate, and acetate are abundant in your gut microorganisms.
SCFA is produced through fiber digestion. SCFA influences brain function in a variety of ways, including appetite suppression.
According to one study, taking propionate can lower food intake as well as brain activity connected to reward from high-energy foods.
Butyrate, another SCFA, and the microorganisms that make it are also critical in the formation of the blood-brain barrier, which connects the brain to the blood.
Gut microbes also metabolize bile and amino acids to produce other brain-related compounds.
Your liver produces bile acids which helps in the absorption of dietary lipids. They may, however, have an effect on the brain.
Two mouse studies discovered that stress and social disorders impair bile acid production by gut bacteria and modify the genes involved in their creation.
Inflammation is Influenced by Gut Microbes
The immune system is also linked to your gut-brain axis.
The gut and gut microorganisms play a crucial role in your immune system and inflammation by managing what enters and exits the body.
When your immune system is activated for an extended period of time, it can cause inflammation, which has been linked to a variety of brain illnesses, such as depression and Alzheimer’s disease.
LPS (lipopolysaccharide) is an inflammatory toxin produced by certain bacteria. It can induce inflammation if too much of it enters the bloodstream from the intestines.
This can happen when the intestinal barrier breaks down, allowing germs and LPS to enter the bloodstream.
Inflammation and elevated LPS levels in the blood have been linked to a variety of brain illnesses, including severe depression, dementia, and schizophrenia.
SUMMARY: Your gut and brain are physically linked by millions of nerves, the most significant of which is the vagus nerve. The gut and its bacteria also regulate inflammation and produce a variety of substances that can have an impact on brain function.
The Gut-Brain Axis, Probiotics, and Prebiotics
Because gut bacteria influence brain health, altering your gut flora may enhance your brain health.
Probiotics are living bacteria that provide health advantages when consumed. However, not all probiotics are created equal.
“Psychobiotics” are probiotics that have an effect on the brain.
Some probiotics have been demonstrated to alleviate stress, anxiety, and depression symptoms.
In one small trial of persons with irritable bowel syndrome and mild-to-moderate anxiety or depression, ingesting Bifidobacterium longum NCC3001 for six weeks considerably relieved symptoms.
Prebiotics, which are fibers fermented by your gut flora, may also have an effect on brain function.
One study discovered that consuming a prebiotic called galactooligosaccharides for three weeks greatly reduced the quantity of the stress hormone cortisol in the body.
SUMMARY Psychobiotics are probiotics that have an effect on the brain. Probiotics and prebiotics have both been demonstrated to lower anxiety, stress, and depression.
What Foods Beneficiate the Gut-Brain Axis?
A few food types are very good for the gut-brain axis.
Here are a few of the most important:
Omega-3 fatty acids: These lipids are abundant in oily fish as well as in the human brain. Omega-3 fatty acids have been shown in human and animal studies to enhance beneficial bacteria in the gut and lessen the risk of brain problems.
Yogurt, kefir, sauerkraut, and cheese all include beneficial germs such as lactic acid bacteria. Brain activity has been demonstrated to be altered by fermented meals.
Foods high in fiber: Whole grains, nuts, seeds, fruits, and vegetables are all high in prebiotic fibers, which are beneficial to your gut bacteria. Human stress hormones can be reduced by prebiotics.
Polyphenol-rich foods include Polyphenols, which are plant compounds absorbed by your gut microbes are found in cocoa, green tea, olive oil, and coffee. Polyphenols promote the growth of beneficial gut flora and may boost memory.
Foods high in tryptophan: Tryptophan is an amino acid that is turned into the neurotransmitter serotonin. Tryptophan-rich foods include turkey, eggs, and cheese.
Oily salmon, fermented foods, and high-fiber diets may help promote healthy bacteria in your stomach and improve brain function.
In Conclusion
The physical and chemical interactions between your stomach and brain are referred to as the gut-brain axis.
Millions of nerves and neurons connect your intestines to your brain. Neurotransmitters and other substances produced in your gut have an impact on your brain as well.
It may be possible to boost your brain health by changing the types of bacteria in your stomach.
Omega-3 fatty acids, fermented foods, probiotics, and other polyphenol-rich foods may promote gut health, benefiting the gut-brain axis.