(3/12/26) Gut Health: Gut- Brain Connection/ Vagus nerve
The gut- brain-axis is the constant communication between your gut and your brain, connecting the enteric nervous system (ENS) and the central nervous system (CNS). The ENS is a network of nerves in the digestive tract, while the CNS consists of the brain and spinal cord. They are constantly sending messages back and forth.
This happens mainly through a nerve called the Vagus nerve which connects the brain to the abdomen/gut. The main function of this nerve is to balance the nervous system.
With this two-way communication, disruptions in mood affect the gut and disruptions in the gut affect the brain! Gut-brain communication affects hormones, digestion, the immune system, the cardiovascular system, and the trillions of bacteria living in the gut.
Your gut does more than break down food but also plays a role in mood. The gut and brain talk to produce brain neurotransmitters: dopamine, serotonin, GABA.
Fun Fact: 90% of your serotonin, the feel good, hormone, is made in the gut. An unhappy gut can lead to mood changes and vice versa.
The gut-brain connection may influence:
- Hunger and satiety signals
- Food preferences and cravings
- Food sensitivities and intolerances
- Gut motility (muscle movements)
- Digestion: constipation or diarrhea
- Metabolism
- Behavior and Mood: anxiety, depression
- Stress levels
- Pain sensitivity
- Cognitive function
- Immunity
Nutritional Tips to Support a Healthy Gut-Brain Axis:
- Include fiber-rich prebiotic foods daily such as artichokes, asparagus, bananas, oats, plantains, onions, garlic, jicama, and beans. Prebiotics provide fuel for beneficial gut bacteria.
- Include fermented foods daily: kimchee, sauerkraut, kefir, yogurt, miso, tempeh
- Consume healthy fats from foods like nuts, seeds, avocados, olive oil, and fermented dairy products in moderation.
- Limit ultra processed foods which can disrupt the gut (sweetened beverages, baked goods, fried foods, chips, candy)
- Consider targeted probiotics as an add on (not a replacement for) to diet and lifestyle changes
Lifestyle Tips to Support a Healthy Gut-Brain Axis:
- Deep belly /diaphragmatic breathing by slowing down both your breath in and out.
- Try breathing in for a count of 4 and exhaling for a count of 4
- Manage stress: walking, prayer, meditation, sleep
- Biofeedback training- which helps you take control of certain involuntary functions, like heart rate and breathing
- Seek Mental health therapy
