Feeding the Brain: How Plant Foods Affect Brain Health
You’ve probably heard that your gut is considered your “second brain” and that the gut-brain connection is real.
But did you realize that many brain issues stem from gut issues?
Did you also know that people with poor gut health often suffer from poor brain health?
It’s not uncommon for people dealing with food intolerances, IBS, bloating, or constipation to also experience brain fog, anxiety, memory issues, or mental fatigue.
But why is that?
And more importantly, what can be done about it?
The gut-brain connection
It all starts by considering how closely connected the gut and brain are.
Yes, the gut-brain connection is real. Messages between them travel back and forth through the vagus nerve. But with more messages going from the gut to the brain, it’s crucial to understand that what we feed the gut will also significantly impact the brain.
With recent scientific discoveries about the vagus nerve, the enteric nervous system, and the influence your gut microbes have on overall health, it’s no wonder that what you eat feeds not only your body but your brain, as well.
A healthy, robust gut or digestive system will send the proper signals and neurotransmitters to the brain to promote proper brain health. That means optimal brain health may actually start in the gut.
So what should we do? How can we feed the gut and the brain so each of them is happy?
It all starts with a diet rooted in plants!
The gut-brain connection is a very complex system or network that allows communication between our gut and brain. It's no wonder that what you eat feeds not only your body but can directly affect your brain.
Kelly
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"Choice" this is a word that Kelly helped me truly understand. I CHOOSE. I reached out to Kelly wanting help in reducing symptoms of my chronic illness. I knew I had some bad eating habits that were causing me pain, digestive issues and overall inflammatory issues. I enrolled in Kelly's 3 month program. I could not be happier with my choice to work with her. I was expecting the 1:1 conversations and the loads of AMAZING recipes but what I was not expecting was working through the deep emotional issues I had with food and my body. Working through these issues with Kelly has helped me love myself and accept myself in ways I have never been able to do before. My appointments with Kelly were via Zoom as I don't live in Kamloops. I was a bit hesitant about this as I prefer face to face. However, Zooming did not get in the way of building an genuine relationship and connection with Kelly. I would recommend Kelly to anyone.
—cheri j.
Plant-base vs plant-based
There are certain compounds found only in plant foods that work to feed the gut properly. As an extension, they also feed the brain.
By starting with a “plant-base” to your diet, you will consume an abundance of foods that favour a healthy gut microbiome. When your gut microbes are happy, your brain will be positively affected.
“Plant-based whole foods should therefore be the base of every diet.”
A plant-base does not necessarily mean a plant-based or vegetarian diet. What it does mean is that plant foods (i.e. vegetables) should be the majority of the foods you eat.
You can build your diet upon that by adding the right healthy fats and quality meat products if desired.
Starting with a variety of fibrous fruits and vegetables, bitter foods, raw nuts and seeds, and well-prepared beans and lentils is a great way to improve the health of your gut microbiome. By doing so, you can also improve the health of your brain.
Let’s consider some of the best plant-based nutrients that foster a healthy gut microbiome.
Prebiotics
Many people are familiar with probiotics - the beneficial bacteria in our gut. But what do you know about prebiotics?
Prebiotics are the nutrients your gut microbiome loves the most. The unique types of fibre found in prebiotic foods directly feed the microbes and bacteria in your gut. They support proper digestive health by encouraging the growth of beneficial gut bacteria to create a healthy and robust microbiome.
Where can you find these valuable prebiotics?
They are abundantly available in various fruits, vegetables, and certain grains. Some of the best include garlic, chicory root, bananas, oats, dandelion greens, and well-cooked beans.
Bitters
Bitter foods or herbs are often neglected from a well-rounded diet. Because they rarely get adequately fed, the bitter receptors that exist all over the body, including within the digestive tract and brain, can’t live up to their potential.
Bitter foods have many positive functions. They help increase gut motility and stomach acid production, support fat digestion and improve the body’s detoxification ability.
Where can you find bitters?
Bitters are available in dark leafy greens such as dandelion greens, kale, and arugula. They can also be found in orange zest and chamomile tea. Be sure to rotate through these foods and herbs daily to gain maximum benefits.
Nuts and seeds
Raw nuts (including their skins) and seeds also work to feed the gut. They contain lots of prebiotic fibre and many antioxidants. As an added bonus, they have anti-inflammatory and heart-healthy properties.
Those with the highest fibre content include chia seeds, flax seeds, pumpkin seeds, sesame seeds, sunflower seeds, coconut flakes, almonds, walnuts, pistachios, pine nuts, and Brazil nuts.
You’d do best to buy them raw (and organic ion possible). If you prefer them roasted, try roasting them yourself to avoid the highly-processed seed oils that most roasted nuts contain.
Beans and lentils
When well-prepared and well-cooked, beans and lentils can provide some of the best fibres to feed your gut.
They contain ample insoluble fibre that can protect the digestive system, soluble fibre that can help reduce cholesterol levels, and resistant starch that can improve satiety and insulin sensitivity.
What does “well-prepared” mean? It means starting with dried beans, split peas, or lentils, soaking them overnight, then cooking them extremely well before enjoying them. The soaking process and extended cooking time improve their digestibility.
Even still, many people have difficulty digesting lots of beans or lentils. Start slowly and see what your system can handle. Over time, and as the microbial diversity of your gut improves, you should be able to increase the amounts eaten if desired.
Plant Diversity
Another important consideration when it comes to plant foods is variety.
A diversity of plant-based foods is vital to support a well-balanced and diverse gut microflora. Different microbes prefer different polyphenols, the chemical compounds found in plants that give them both their unique colour and taste.
Including various plant foods of every rainbow colour in your diet is ideal. Each colour has its own phytonutrient profile and contains a unique blend of polyphenols and antioxidants.
Plant polyphenols are divided into a few general categories, each offering its own benefits. Some can help reduce inflammation, while others support hormone regulation, reduce cortisol levels, or help lower disease risk. Plant polyphenols can also work to benefit neurological health through their defensive efforts. In some cases, they can even protect the brain from premature aging, boost focus, or enhance memory.
These health-promoting compounds can be found in different vegetables, fruits, grains, and legumes.
Antioxidants are also incredibly protective. They work to protect cells and DNA from the damaging effects of free radicals. Through their efforts, antioxidants can provide many benefits, including boosting immune function, reducing disease risk, slowing cell aging, and reducing memory loss.
So, where can you find these amazing antioxidants? They come perfectly packed from nature in various brightly coloured fruits and vegetables. To gain even more protective and health-promoting benefits from antioxidants, be sure to include an abundance of these colourful foods in your diet daily.
Bottom Line
There is a direct link between the food we eat and the health of our gut microbiome. There is also a direct link between our gut health and brain function.
Moreover, our gut’s health can largely determine our brain’s health.
Including an abundance of various plant-based foods in your diet daily will provide multiple benefits. Your body will receive the vitamins, minerals, and micronutrients it needs to establish a robust and versatile gut microflora. As a result, a healthy microbiome will support optimal digestion and, by extension, brain health, making a plant-based perspective the foundational layer to the gut-brain connection.
Hungry for more? Learn more about the amazing gut-brain connection and what else to feed the brain.
As always, I welcome your thoughts and value your feedback. Let me know your thoughts by dropping me a line or commenting below.
[Medical Disclaimer]
Please consult with your doctor(s) before starting any new mental or physical health improvement program. The advice I offer is not intended to replace that of your medical practitioner. I am not a medical professional, nor am I qualified to diagnose, cure treat, or prevent disease. The advice I provide on this website is intended for a broad and diverse audience, and as such, deals with general lifestyle concepts, not specific healthcare advice. This material disclaims any liability or loss in connection with the advice expressed herein.