All You Need to Know About the Gut-Brain Connection

But first, what is the gut-brain connection?

When we talk about our ‘gut’, we are generally referring to the gut microbiome, a term used to describe the trillions of bacteria that live in our gastrointestinal tract. These bacteria play a crucial role in both our mental and physical health.

The gut-brain connection refers to the bidirectional communication between the gut and the brain. This communication occurs via neurotransmitters, immune cells and gut microbes. This bidirectional relationship influences our mood, gut health, stress, anxiety and risk of mental illness.

The effects of this relationship are something we have all experienced, but we may not have made the connection between how we’re feeling mentally and physically. You may have noticed that your emotions are accompanied by a gut response. Such as the feeling of butterflies in your stomach when you’re excited or nervous, or maybe you’ve felt nauseous when feeling stressed or anxious. These are clear examples of the gut-brain connection in action.

How does diet impact gut health and mental health?

There is a clear link between poor diet quality and poor mood, however more research is needed before we can say there is a causal link. What we do know is that improving our gut health can improve our mental health, and vice versa.

There are multiple dietary changes we can make to improve our gut health, and therefore mental health including:

• Eating a wide variety of plant-based foods (this includes fruit, vegetables, wholegrains, nuts/seeds, legumes, herbs and spices). Aim for >30 different plant-based foods per week
• Aiming for plenty of prebiotic-rich foods, or the fuel for our gut bacteria. This includes foods such as legumes, onion, garlic, wholegrains, nuts and seeds
• Opting for probiotic rich foods regularly, such as yoghurt, kefir, sauerkraut and kimchee
• Drinking adequate fluids (aiming for the majority to be non-caffeinated)
• Limiting our intake of red/processed meats, processed snacks and alcohol

What is the best diet for our mental health?

Diets with anti-inflammatory properties have been shown to be beneficial for mental health, either as a preventative measure or as a method of management. This is because there is evidence to support the role of inflammation in the development of mental health conditions.

The most studied approach to reduce inflammation through nutrition is the Mediterranean diet. In addition to its anti-inflammatory benefits, there is also research that the Mediterranean diet may protect against the development of chronic diseases such as heart disease, diabetes, arthritis, and some types of cancer.

A Mediterranean diet focuses primarily on plant-based foods such as fruits, vegetables, wholegrains, legumes, nuts, seeds, extra virgin olive oil, herbs and spices. In addition to this, it includes fish and seafood 2-3 times per week, 1-3 serves of poultry and up to 4 eggs per week, 1-3 serves of dairy daily and small amounts of red meat and sweets.

If you’re wanting to shift towards a Mediterranean-style diet, here are some simple swaps you can make to your usual intake:

• Make extra virgin olive oil your main oil of choice, aiming for >3 TBS/day
• Include oily fish 2-3 times per week, or consider a fish-oil supplement
• Enjoy a handful of nut and seeds daily
• Include legumes 3-4 times per week
• Work towards at least 2 serves of fruit and 5 serves of vegetables daily
• Limit your intake of red/processed meats, ultra-processed foods and alcohol

The gut-brain connection highlights the link between our physical and mental health. Our gut microbiome plays an important role in not only our digestion, but also our mood, stress levels and overall well-being. Starting with small, consistent changes to support your gut health, can add up over time and make a real difference to your mental health. Prioritise a diet rich in a variety of plant-based foods, healthy fats, lean protein and adequate fluids to support your gut microbiome. But don’t forget to include small amounts of your favourite “soul foods” to keep things balanced and sustainable long-term!

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