You might not realize this, but your gut health is actually connected to your brain health. It’s something that took me years to realize and became a true focal point of my health and wellness journey while creating a fiber brand, Bio.me. I’ve suffered from IBS since I was a teen. Whatever I ate caused me incredible discomfort, which inevitably led me to multiple specialists, rounds of various medications and very little relief. On the mild end, I would experience consistent stomach pain and brain fog – and on the severe end, I couldn’t peel myself off the bathroom floor for hours, leading to extreme anxiety and stress. This inevitably strained my relationship with food, making it difficult to get the proper nourishment that likely would have resolved most of the ailments I was experiencing. According to Johns Hopkins those with IBS, like me, can develop depression and anxiety because the brain inside your gut known as enteric nervous system, which controls digestion, also communicates directly with your brain. Research also shows that your gut may send signals to your central nervous system. Since these two “brains” are talking to each other all the time, it’s important to know how we can best support them. I’m not a medical expert, but over the years I’ve learned a thing or two through my own experience that might be helpful for you. Here are some micro-tips that can make a big difference:
1. Add Fiber to Your Diet: Fiber is beneficial for mental health due to its positive impact on the gut microbiome, which is closely linked to brain function through the gut-brain axis. It acts as a prebiotic, fostering beneficial gut bacteria and the production of anti-inflammatory short-chain fatty acids. This promotes serotonin production, reduces inflammation, and helps regulate blood sugar levels, all of which contribute to stable mood and overall mental well-being. Additionally, fiber supports better sleep quality, further enhancing mental health. Incorporating fiber-rich foods like fruits, vegetables, whole grains, and legumes can promote a healthy gut environment. But since meeting your fiber intake goals from food alone can be challenging, a clean fiber supplement can be helpful. bio.me’s Daily Prebiotic Fiber is an easy addition to any beverage or recipe and gives you a 7-gram boost of soluble (aka digestible) fiber. It’s also free of all major allergens and glyphosate residue free – a pesticide often found in other fiber products which can actually aggravate your GI tract. I’d suggest pairing this with our Synbiotic – a daily prebiotic, probiotic and postbiotic capsule formulated to provide broad spectrum digestive support and boost your immune system. These two products are the perfect pairing to help you get your daily dose of diverse fiber.
2. Mindful Eating Practices: It’s important to take time to savor and enjoy your meals. I recommend focusing on the textures, flavors, and sensations, ensuring you’re present at mealtime. Eating slowly and mindfully can aid digestion and reduce stress, contributing to a healthier gut and improved mental well-being.
3. Stay Hydrated: Proper hydration is essential for optimal gut function. Aiming to drink water and eat foods with a high water content, particularly during the hot summer months, like watermelon, cucumbers, tomatoes, celery and lettuce. I also like to drink bone broth throughout the day, which helps me stay hydrated and provides other gut health benefits
4. Manage Stress: Chronic stress can disrupt the gut-brain axis and contribute to digestive issues and mental health challenges. Find the stress-reducing practices that work best for you. Some good options are meditation, deep breathing exercises, yoga, and spending time in nature to promote relaxation and balance.
5. Limit Processed Foods: High-sugar, high-fat, and processed foods can negatively impact gut health and contribute to inflammation. Balance is key, and of course it’s ok to enjoy these foods occasionally, but more often than not, I recommend opting for whole, nutrient-dense foods whenever possible to support a healthy gut microbiome.
6. Regular Exercise: Physical activity not only benefits your body but also your gut and mental health. Regular exercise also promotes gut motility, reduces inflammation, and boosts mood-enhancing neurotransmitters. Find the workout that works for you. Whether you prefer a high intensity workout, or something a bit more low impact, like a long walk, every bit of movement helps!
7. Get Quality Sleep: Prioritize adequate and restful sleep as it plays a crucial role in gut repair and mental well-being. I have found that creating a bedtime routine really helps to prepare for a good night’s sleep. I make sure to limit my screen time at least an hour before bed. I also like to relax with a face mask and a cup of calming tea.
By incorporating these micro-tips into your daily routine, you can take proactive steps towards nurturing a thriving gut-mind connection. Small changes can lead to significant improvements in both gut health and mental wellness, empowering you to lead a happier, healthier life.