9 Tips for Improving the Gut–Brain Connection

The gut and brain communicate through the vagus nerve, which is part of the parasympathetic nervous system. This connection is known as the gut–brain axis, and it enables the two organs to receive and send signals to each other. This communication helps regulate emotions, cognitive functioning, digestion, and other bodily functions.

1. Eat a variety of foods.

Eating a wide variety of plant-based foods (such as vegetables, whole grains, fruits, legumes, and nuts), along with regular consumption of fish, poultry, and dairy products, increases microbial diversity in the gut while providing a range of nutrients (such as omega fatty acids and antioxidants) that improve overall brain health. Research shows that foods typically consumed by those living in the Mediterranean region are especially beneficial to the gut microbiota and the brain.

2. Take probiotics.

Recent studies indicate that patients with anorexia nervosa, bulimia nervosa, binge-eating disorder, or anxiety show an imbalance in gut microbiota, which help with immune and metabolic functioning and weight regulation.

3. Improve your mental health.

Research suggests that the gut–brain axis is bidirectional. This means that nutrition interventions may support recovery from mental health conditions, and psychological interventions may help reduce symptoms in gastrointestinal and other health conditions. Neurons and neurotransmitters are found in both the brain and gut, so feelings of happiness or anxiety, for example, could be triggered through the gut.

4. Treat IBS.

There’s a high correlation between irritable bowel syndrome (IBS) and anxiety. In some studies, participants with anxiety showed lower microbial richness. The thinking, then, is by improving the health of the gut, we also improve mental health (and lessen IBS symptoms).

5. Reconnect and experience a sense of safety.

Stress impacts the gut barrier and gut microbiota, while trauma can have a negative impact on eating habits and the gut itself. For example, there is good evidence that individuals who have experienced trauma are more vulnerable to binge-eating disorder.

6. Meditate.

Meditation is often used as part of treatment for eating disorders, anxiety, and other mental health conditions. But new research shows added promise for meditation’s potential positive impact on the gut–brain axis, by altering the composition of the gut microbiome.

7. Rule out viral and bacterial infection.

Viral or bacterial infections may precede the onset of stomach problems, including the onset of eating disorders. The infections and response from your immune system can lead to associated changes such as intestinal inflammation, intestinal permeability, appetite dysregulation, and decreased richness of gut microbiota.

8. Get educated.

Being educated about the science of good bacteria in the gut may enhance your motivation to eat more intentionally and help you to apply changes that will be effective.

9. Stay hopeful.

By making your eating more intentional, you can impact your gut biome. And, with bidirectional influences, you can improve your gut with emotional well-being and improve how you feel by increasing the richness of your gut microbiota. To make a concerted effort in improving your gut health and mood, reach out to professionals—dietitians, therapists, meditation instructors, and medical doctors—who are familiar with the gut–brain research.

Read the complete article available at Psychology Today!

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