The Brain Gut Connection
- Rachael Roberts
- Jun 24
- 5 min read
Almost everybody will have experienced a “gut feeling” and, my guess is that whatever yours was, it was probably accurate! This is because your gut is a second brain with its own complex nervous system, called the Enteric Nervous System. You really can feel what you’re thinking!
The Enteric Nervous System is a HUGE network of neurons embedded into the digestive tract. It can operate independently of your brain and spinal cord, processes information and reacts to what is going ON in your body and what is going IN your body (think stressful environments, toxins in food) and the Enteric Nervous system controls digestive functions like gut motility and digestive enzyme secretion. I think this is just fascinating and I want to help you optimise the health of your second brain- the gut!
There is communication between your gut and your brain, from the vagus nerve, neurotransmitters and microbiota. This all influences your mood, digestion, emotions and immune health. So let’s take a deeper look at these.
The Vagus Nerve
The vagus nerve is the longest cranial nerve that goes through other organs and runs all the way to the abdomen.
The vagus nerve plays a role in regulating stress. You can be more reactive to stress if you have low vagal tone, so activating your vagus nerve by deep breathing, relaxation and meditation will really support you if you have symptoms in your gut due to stress. These activities will initiate deep relaxation, improve sleep and recovery from stressful or traumatic events.
I recommend trying this vagus nerve activation exercise 👇🏻
Neurotransmitters
Think of neurotransmitters as feel good chemicals in your body. These are chemical messengers and made in your gut with a deep connection to your mood and nervous system.
1.Serotonin is mostly made in your gut, so having a nourishing diet with prebiotic and probiotic foods is important. It is key to feeling happy and balanced! Here are some foods to include:
Prebiotic food- onions, garlic, leeks. Probiotic food- yogurt, sauerkraut, kimchi.
Tryptophan rich foods: Tryptophan is the amino acid precursor to serotonin. Turkey, chicken, eggs, oats, pumpkin seeds, sesame seeds, bananas, tofu, legumes.
Complex carbohydrates: Help tryptophan cross the blood-brain barrier. Sweet potatoes, brown rice, quinoa, oats.
B vitamins: Especially B6, B9 (folate), and B12, which support serotonin synthesis. Leafy greens, eggs, legumes, avocados, whole grains.
Magnesium rich foods: Magnesium is calming and supports serotonin function. Dark chocolate, almonds, spinach, black beans.
2. GABA (gamma-aminobutyric acid) is not made in the gut, but certain microbiome help produce it. It supports the nervous system, calms anxiety and promotes restful sleep! Who doesn’t want all of this?
GABA rich foods influence the gut-brain axis. They include spinach, fermented dairy (kefir, yogurt, cheese), sweet potatoes, broccoli, sprouted / germinated brown rice.
Magnesium rich foods, supporting GABA receptors- cashews, avocados, pumpkin seeds, dark leafy greens.
Fermented foods produce beneficial bacteria that produce GABA - kimchi, sauerkraut, kefir, miso, tempeh, yogurt with live cultures.
Green tea, especially matcha contains L-theanine promotes GABA production. But reach for a good quality matcha or loose leaf green tea!
3. Dopamine plays a role in focus, pleasure and motivation. It is made from the amino acid tyrosine and supported by various nutrients.
Tyrosine rich foods are chicken, eggs, almonds, avocados, bananas, pumpkin seeds, dairy products.
Antioxidant rich foods are important because dopamine is sensitive to oxidation, so antioxidants protect its function. Think berries, green tea, turmeric, dark chocolate, colourful vegetables.
Iron, zinc, and B vitamins are essential cofactors for dopamine production. Iron: red meat, lentils, spinach Zinc: shellfish, pumpkin seeds, chickpeas B6, B9, B12: leafy greens, whole grains, eggs, fish.
Gut Microbiome |
Everyone has been talking about the gut microbiome for a while and find so much benefit from taking probiotic supplements, which I absolutely recommend BUT a lot of probiotic supplements off the shelf are likely to just pass straight through you! In my practice I use practitioner grade probiotics. What you eat and your daily habits can massively benefit your gut microbiota. Your microbiome is unique to you! Everybody has a different microbe community of yeast, bacteria and fungus. These microbes support digestion of food and produce nutrients, support the immune system, support inflammatory responses in the body and influence neurotransmitter production. Disruption of the gut microbiome is called dysbiosis and this is one digestion issue I support people with. Symptoms include digestive troubles, anxiety, low mood and increase incidence of other disease and illness. Probiotics alone, won’t support dysbiosis. Protocols for your gut health over time WILL absolutely help you heal. If you want your gut to THRIVE, your habits and behaviour are just as important as the food you eat. So get outside, connect with nature and manage the impact of stress on your body! When it comes to food, eat a rainbow and variety of food, eat probiotic and prebiotic foods (listed above) and high fibre foods (listed below)! Polyphenols are also important for your gut health- they are plant compounds feeding the gut bacteria and include:
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