Does stress impact our gut or do our guts impact our stress response?
The gut – brain axis describes the communication that exists between our gut and brain and our brain and gut! This bidirectional system is complex. There is an ever increasing amount of research that seeks to show how different types of stress impacts the microbes living in our guts and how in turn this impacts our mood. We all have a neurotransmitter called serotonin which is crucial for our mood regulation and it is thought that 90% of our serotonin is made in our guts. So if our guts are not optimal it is possible our serotonin levels may be impacted.
Further, when our gut microbes are not in balance, we may see changes to the microbiome which are typically ‘inflammatory’ meaning they can create adverse symptoms in us. This can include digestive discomfort, constipation, diarrhoea, headaches and fatigue – all symptoms that we can experience when we feel stressed.
Each one of us will experience things differently and our gut microbiomes are unique to each of us. Therefore there is no absolute method of saying what foods will rebalance all gut microbiomes. However as a general rule including a range of ‘prebiotic’ foods in our diet aims to help ensure that we are providing our guts with some great tools to help keep the microbiome in check.
To this end, foods that can as part of a healthy balanced diet, on a daily basis can support our gut and potentially stress responses include:
Berries (strawberries, blueberries, raspberries); Bananas; Asparagus; Artichokes; Legumes (beans and lentils), Green vegetables, Garlic; Leeks; Onions; Flax Seeds; Apples (particularly stewed!)
Please note that prebiotic foods are typically high in fibre and may need to be introduced slowly into your diet. If you have a medical condition or sensitivity to certain carbohydrates, it is advisable to seek advice from a medical professional or a nutritionist first.