The Fascinating Connection Between Gut Health and Brain Power

Outside & In: The Role of Diet and Nutrition in Mental Health 

“You are what you eat.” Never heard that one before, right? Well, as it turns out, there’s a lot of truth to that old cliché.

In this article, the first in our new series, Outside & In: How the World Outside You Affects the World Inside You, we’ll discuss how our diets impact the way we think, feel, and move through life. If you’re thinking this sounds like another trendy self-help fad or list of do's-and-don'ts, don’t leave just yet! Our aim in this series is to equip you with the information, understanding, and practical tools you need to help you live the most vibrant, healthy life possible. 

Let’s dive in!

Imagine Your Brain as a Car 

Think of your brain as a car. A car runs on one thing: gasoline. Not coffee or juice, but gasoline. When it has enough, it functions according to its design, which is to move you from point A to point B. When it doesn’t have enough, it stops. If it has something other than gas inside… it won’t start. And if it has too much gas inside… Well, we’re not sure what happens then, but we assume it’s not good!

Just like cars, we need fuel—energy—to do what we were designed to do: think, feel, hope, heal, love, and live in the world as human beings, with bodies holding billions of neurons, trillions of cells, and just one of each of us. The sort of fuel we put in our bodies affects how well those neurons and cells function, and, therefore, how well we function, too. 

The Gut-Brain Connection

Serotonin: the brain’s best friend – the powerhouse neurotransmitter that regulates mood, memory, sleep, appetite, and more. Lower levels are correlated with depression and anxiety, and those who suffer with anxiety and depression are more likely to experience gastrointestinal issues, too. Why the gut-brain connection? It’s because 95% of your body’s serotonin is produced in your GI tract! And your brain’s not the only place in your body with neurons… your gut contains 500 million of those bad boys! They’re all connected to the nerves in your brain and heavily influenced by the bacteria in your gut… which is heavily influenced by food. 

Long story short: poor eating therefore feeds bad bacteria, resulting in your neurons producing less serotonin. That leaves your body’s anxiety-and-depression-regulator in short supply. Good eating feeds your good bacteria, resulting in your neurons producing more serotonin, therefore upping your defenses against anxiety and depression and a slew of other issues like poor sleep and brain fog. 

Rules of Thumb and Foods to Emphasize 

Okay, so feed the good bacteria. Got it. But how?! 

Registered Dietician Chrissy Carroll recommends the 80/20 Diet due its emphasis on moderation and flexibility. According to this method, you would aim to eat good-bacteria-feeding, brain-boosting foods 80% of the time (you could call these your “staple” foods) while enjoying eating simply for the pleasure of eating the other 20% of the time (you could call these your “sometimes” foods). For example:

80% Staple Foods

• Fruits and veggies 

• Nuts and seeds 

• Whole grains 

• Minimally processed meats, eggs, and dairy products

• Anything high in probiotics  

20% Sometimes Foods

• Heavily processed, packaged snacks 

• Greasy, deep-fried foods 

• Super sugary foods, sodas, juices, etc. 

• Refined carbs (white breads and pastries)  

80/20, staple, sometimes... That feels much more doable than “always” and “never,” right? Give it a try; your gut (and brain) will thank you for it! What are some ways you nourish both body and mind through healthy eating?

Luke Lewallen, Mental Health Counselor