* Disclaimer: The information in this article is simply
the author’s opinion and should not be used as a substitute for professional
health and/or medical advice.
Today I want to stress the importance of a healthy gut and
its impact on your mood.
Commonly referred to as the “second brain”, the human gastrointestinal tract is the only organ that has an entirely separate nervous system (called the enteric nervous system). Also, contrary to what we used to believe, about 95% of your body’s serotonin is produced in your gut, along with hundreds of other beneficial neurochemicals. Maintaining the proper amount of these chemicals helps to keep your mood balanced and also influences the activity of your digestive system. A proper balance of the bacteria in your gut is essential to producing enough of these neurochemicals. When this system is thrown out of balance, it can cause anxiety, depression, mood swings, fatigue, and a host of other negative symptoms.
In 2011 there was a study published in "Gastroenterology", which
strongly suggested a correlation between high levels of harmful bacteria in
mice and increased anxiety, timidity and shyness. BALB/c mice are a strain of
rodents who tend to be timid and shy. They were given a round of antibiotics,
which severely lowered the level of harmful bacteria in their system and soon
their behavior dramatically changed. The normally shy and somewhat fearful mice
were becoming adventurous and even bold, according to the researchers who
carried out the study. Scientists also discovered increased levels of brain
derived neurotrophic factor (BDNF) in the hippocampus of the mice. BDNF is
known to facilitate neural connections and affects memory and mood.
Soon after the mice were taken off the antibiotic regimen,
they reverted back to their timid and cautious ways. Their brain chemistry also
reverted back to its normal state. More studies will be absolutely essential in
order to determine if this pattern will hold up in humans, who retain a much
larger variety of bacteria in their gut, but it definitely looks promising!
One way to feed the good bacteria in our digestive system is to add raw, organic apple cider vinegar (with the “mother”) to our diet. ACV is a prebiotic, which means it is basically food for the healthy flora in your gut, helping to keep their population up. You can take a tablespoon a day with water or you can add it to your food and make it into a salad dressing or just toss some right on your salad with a little bit of olive oil. Just keep from heating it up to avoid killing all of the enzymes.
One way to feed the good bacteria in our digestive system is to add raw, organic apple cider vinegar (with the “mother”) to our diet. ACV is a prebiotic, which means it is basically food for the healthy flora in your gut, helping to keep their population up. You can take a tablespoon a day with water or you can add it to your food and make it into a salad dressing or just toss some right on your salad with a little bit of olive oil. Just keep from heating it up to avoid killing all of the enzymes.
Besides apple cider vinegar, what foods can we eat to
facilitate the growth of good bacteria in our gut? According to the Physician’s
Committee for Responsible Medicine, the following plant-based foods are most
helpful:
Bananas keep the microbes in the bacterial community
balanced and contain high levels of potassium and magnesium.
Jerusalem Artichokes are high in Inulin, which ferments into healthy microflora.
*these can be unpleasant for people with sensitive digestive tracts
Jerusalem Artichokes are high in Inulin, which ferments into healthy microflora.
*these can be unpleasant for people with sensitive digestive tracts
Cruciferous Vegetables contain glucosinolates, which release beneficial chemicals that reduce inflammation and the risk of several different types of cancer after being broken down by microbes in the gut.
Polenta is full of insoluble fiber, which ferments into
several strands of gut flora.
Blueberries can help diversify the bacteria in our gut,
which in turn increases immune system health.
Legumes cause the release of short-chain fatty acids, which
improve the health of your intestinal cells. They also increase micronutrient
absorption and they are full of fiber, protein, B vitamins, and folate which
all help to maintain a healthy GI tract.
Lastly, fermented plant-based foods, such as sauerkraut,
kimchi, tempeh, and soy sauce are full of probiotics that directly introduce
healthy live microorganisms, which will crowd out unhealthy bacteria and
increase the absorption of minerals.
