Have you ever heard someone say they are going to trust “their gut feeling”? Have you ever wondered where that phrase originated? It is because, just like our brains, our gut has the ability to determine mood, digestion and overall health.
Your gut is your second brain.
Let’s look at ways to optimize this vital part of our physical and mental health.
The gut is home to the enteric nervous system (ENS), two layers of more than 100 million nerve cells lining your gastrointestinal tract from the esophagus to the rectum. While the ENS is not capable of independent thought and logic, it does communicate with the brain as digestion takes place. As such, the ENS can have an overall effect on mood in individuals who experience gastrointestinal issues like leaky gut syndrome, chronic diarrhea, irritable bowel syndrome, ulcerative colitis and more. The body’s ability to metabolize and process nourishment can have a strong effect on the brain’s function. Because of this, individuals who experience challenges with digestion and stomach issues are prone to develop depression and anxiety.
Gut health issues affect up to one-third of the population, but many are able to function normally with little more than occasional stomach upset. Optimal gut health is key to overall health. Just as we yearn to increase brain capacity and maintain healthy cognition, gut health can help to maximize the body’s symptoms.
One natural method of ensuring a healthy gut is a diet that includes fermented foods. Fermented foods fortify the gut microbiome by introducing healthy bacteria that help to fortify the intestinal walls and prevent leakage, strengthening the walls of the intestines to keep them from leaking. Many global cuisines specialize in fermentation as not only a way to infuse taste but also health. Foods like kefir, pickles (in salt brine), and certain aged cheeses are easily accessible ways to incorporate fermentation. Miso paste is another great flavor additive that is made from fermented soybeans and can be used as a base for broths, sauces, and stir-fries.
Kombucha is another low-pH food with a high count of good bacteria that can assist in the diversification of the gut microbiome. It has exploded in recent years as a popular alternative due to its natural carbonation and uniquely tangy taste. Once cultivated at home from a mushroom starter in water that is allowed to ferment over several days, kombucha is now readily available on grocery store shelves.
However, the high sugar content of some brands (due to the infusion of fruits and/or the addition of natural sugars for taste) means that the benefits of fermentation can be lost due to an overgrowth of yeast. Sugar converts to yeast in the system and can cause bloating, weight gain, and adverse effects. If kombucha is used as a way to maximize gut health, it is important to select a brand with a low sugar content.
Gut health is surprisingly easy to attain if given the right focus and attention. Increasing water intake, watching the intake of cruciferous vegetables like broccoli and cabbage (which can cause excess gas), and inclusion of fermented foods are all simple ways to optimize the function of our second brain.
Words by Kaba Abdul Fattaah.
