Gut-Brain Connection and Fermented Foods

The gut and brain are connected by a complex network of nerves and chemical messengers. Depending on the specific communication channel, they influence each other in very different ways.

The three basic channels connecting our two “brains” are the nervous system, the immune system, and the endocrine system. To make things more difficult, we have a series of barriers in place that prevent and protect the physical travel of chemicals, fluids, etc. The brain’s blood-brain barrier is the most recognizable example.

This problem is solved by the gut and brain each producing the same chemicals or neurotransmitters to send signals to each other. Your gut microbes use these chemicals to communicate amongst themselves as well as the brain.

Lastly, the speed of the information exchange varies depending on the communication channel used.

If we’re using a highway as an example, the fastest lane would be the nervous system. Think of food poisoning as the best illustration for immediate communication between the gut identifying an invader and the brain sending out the alert to remove the threat.

The other channels take more time as they meander in the middle lane of the highway, or worse yet, are taking the scenic route in the carpool lane.

Let’s look at the immune system. When we compromise our immune system, we see physical and mental ramifications. The obvious result of a weakened immune system is disease or poor physical health. But this can also impact our mental health, manifesting in anxiety and depression.

One of the best ways we can influence this gut-brain interaction is by modulating our immune system. Before you reach for the dictionary or thesaurus (like I just did), let me simplify “modulation” for our discussion.

Merriam Webster tells us that to modulate is to “tune to a key or pitch”. We can have a direct impact on the efficiency of the gut-brain axis by targeting our immune system and what we fuel our body with.

Specifically, fermented foods can play a major role in how we tune up our immune system. Beneficial bacteria from probiotics found in fermented foods help us to keep out gut lining strong.

These beneficial bacteria work for us when they’re contained inside our gastrointestinal tract. When the gut lining is compromised and bacteria are allowed to travel outside the GI tract, the inflammation triggers the immune system to kill the rogue bacteria.

When we remain in this heightened, prolonged and chronic state of inflammation, disease follows. And when you stay in this chronic state long enough, serious disease is possible. Toss in the potential for anxiety and depression and we have quite a mess.

By eating fermented foods with scores of microbes, we can be an integral part of the immune system tuning process.

Every day, new research emerges on the gut microbiome impacting our health. We have new ways to access, test and identify the bacteria in our guts. This has helped identify specific strains of bacteria and how they work.

One of the most common strains of bacteria found in fermented foods is lactobacillus.

Researchers have discovered the significant role of lactobacillus, the same bacteria found in kefir, yogurt, and a host of other fermented foods, in the prevention of depression and anxiety.

They found that lactobacillus helps to maintain certain chemical levels our bodies need to manage stress. If we can manage stress better, we can stave off the anxiety and depression that usually follows.

This information can be useful in developing specific probiotic treatments for the prevention of depression and anxiety.

The gut-brain axis is an impressive, yet complicated subject. It doesn’t have to be. The consistent addition of fermented foods in your diet is a simple way you can be a part of assisting this vast communication network.

Thanks for reading,

Jeff