YOU ARE BETTER OFF LISTENING TO YOUR GUT

Probiotics and prebiotics are essential to maintain good gut health as they increase the good bacteria in the gut. Image credit: *FOTOS* on Unsplash.

By AAMINAH NAJMUS SAHAR

We have all heard the adage, “You are what you eat”. This isn’t just a blanket statement as the impact of food on gut health and thereby its impact on mental health, emotions, and overall well-being is well-documented.

If you’ve ever had a gut-wrenching feeling or have felt butterflies in your stomach, you know there is a connection between emotions and the gut. This is why you may feel nauseous in stressful situations or have diarrhoea before an important exam or interview. This connection between the gut and brain is called the gut-brain axis. It is the connection between the central nervous system (CNS) of the brain and the enteric nervous system (ENS) of the gut.

The gut is also known as the second brain. It contains trillions of bacteria and other microorganisms that play a vital role in digestion, maintaining overall health, and also affects mental health. These bacteria line the GI tract and act as a barrier that helps with the absorption of nutrients. They also send signals to the brain (regulating mood, behaviour, and cognition), defend against infections, and help with immune tolerance. Studies show that 80 per cent of immune cells live in the GI tract.

The connection between the gut and brain is evident in diseases like irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD) where psychological stress or anxiety can worsen gut symptoms. Studies have also found that anxiety, depression and autism spectrum disorders are linked with gastrointestinal symptoms.

Though this may seem like a vicious cycle, it can also be used to our advantage. If bad gut health causes bad mental health and vice-versa, good gut health can also contribute to good mental health. Thus, a diet rich in fresh fruits, vegetables, fermented foods, whole grains, legumes, lentils and probiotics, and limiting processed food, sodas, carbonated drinks, excessive sugar, oil, caffeine, etc., will contribute to good mental health.

Probiotics and prebiotics are essential to maintain good gut health as they increase the good bacteria in the gut. Probiotic foods include yogurt and fermented foods like dosa, idli, pickles, etc. Prebiotic foods include bananas, onion and garlic. It is also important to take probiotics or prebiotics after a course of antibiotics to replenish the gut microbiota which is destroyed due to antibiotics.

Consuming fibre-rich food is important as the gut microbiota feeds on fibre. In the absence of fibre-rich food, the microbiota begins to feed on the mucosal lining of the gut, leading to ulcers and infiltration of bacteria into the bloodstream from the gut. This infiltration of bacteria activates the body’s defense mechanism/immune response and such long-term activation may lead to autoimmune disorders.

Avoiding foods with artificial and chemical ingredients like pesticides, preservatives and excess sugar can also reduce inflammation in the gut, which is a precursor for many diseases like PCOS, diabetes, autoimmune diseases, etc.

In addition to this, practising mindfulness while eating and taking your time with chewing food instead of gulping it down hurriedly (as is common in today’s busy life) helps with better digestion of food and improves gut microbiota.

Steps should be taken to manage stress, as chronic stress disrupts the gut-brain axis, impacting both gut health and mental health. Daily exercise, meditation, and physical activity can help in managing chronic stress. Many studies have found that therapy (cognitive behavioral therapy) has shown great benefit in people with chronic gastrointestinal symptoms.

Please consult your family physician before following any of the suggested remedies/steps above.

HEALTH FILE

YOU ARE BETTER OFF LISTENING TO YOUR GUT