Have you ever had rumbling or butterflies in your stomach? These sensations radiating from your abdominal area show that your gut and brain are connected. What's more, recent studies show that our brain affects our gut health, and our gut may even affect brain health. The communication system between our intestines and our brain is called the gut-brain axis. This article is about the gut-brain axis and foods that are beneficial to its health.
Gut and brain axis is a term used for the communication network that connects our intestines and brain.These two organs of ours are connected to each other in several different ways, both physically and biochemically.
Nerve Cells
The nerve cells in our brain are called neurons, and our central nervous system gives the command to our body how to behave. There are approximately 100 billion nerve cells (neurons) in the human brain. Interestingly, there are 500 million nerve cells (neurons) in our intestines, and these are connected to our brain through the nerves in our nervous system. The vagus nerve is one of the largest nerves that provides communication between our intestines and our brain. It functions by sending signals in both directions between the intestines and our brain.
For example, in some studies conducted on animals, it has been observed that stress blocks the signals transmitted by the vagus nerve and thus causes gastrointestinal problems. Similarly, in a study conducted on humans, it has been observed that irritable bowel syndrome (IBS) and Crohn's disease reduce vagal tone (frequency of the vagus nerve). This is due to the vagus nerve not performing its function adequately. An interesting study conducted on mice found that probiotic use reduced the stress hormone level in the blood. However, it has been observed that probiotic use has no effect if the vagus nerves are cut. This study shows that the vagus nerve plays an important role in the gut-brain axis and stress hormone regulation.
Neuro Transmitters
Our intestines and brain also communicate with each other through chemical messengers. These chemical messengers are called neurotransmitters. Neurotransmitters are produced in our brain and control our emotions, states and behaviors. For example, the Serotonin neurotransmitter is also known as the happiness hormone and provides the feeling of happiness. It also helps control our body clock. Interestingly, many of the neurotransmitters are also produced by our intestinal cells and the trillions of microorganisms that live in our intestines. Most of serotonin is produced in our intestines. Another neurotransmitter produced by microorganisms living in our intestines is GABA (gamma aminobutyric acid).This chemical messenger helps manage the feeling of fear and anxiety.
Microorganisms Living
Trillions of microorganisms living in our intestines also affect how our brain works with the other chemicals they produce. The bacteria in our intestines produce many short-chain fatty acids, butrate, propionate, acetate are some of them. These bacteria can digest fibers and produce short-chain fatty acids. Short-chain fatty acids affect brain functions in many ways; such as decreased appetite. One study observed that propionate use led to decreased appetite and reduced reward system activity in the brain associated with high-energy foods. Butyrate, another short-chain fatty acid, and the microorganisms that produce it play an important role in the formation of the barrier between our brain and blood, known as the blood-brain barrier.The microorganisms in our intestines also metabolize acids and amino acids and produce other chemicals that affect our brain. Even acids are chemicals produced by the liver and are formed during the absorption of fats in the food we eat. Additionally, they can affect our brain. Two studies in mice showed that stress and social disruption reduced bile acid production by gut bacteria and altered genes associated with bile acid production.
The gut-brain axis is also related to our immune system. Our intestines and the bacteria in our intestines play an important role in our immune system by controlling what is taken into the body and what is removed from the body. If our immune system is active for too long, it can lead to inflammation, which is associated with a number of brain disorders such as depression and Alzheimer's disease. Lipopolysaccharide (LPS) is an inflammatory toxin produced by some bacteria. If this toxin passes from the intestines to the blood, inflammation may begin in the body. This condition can only occur if the intestinal barrier is leaky ( leaky gut). ) occurs, causing LPS and bacteria to leak into the blood.High levels of LPS and inflammation in the blood have been linked to a number of brain disorders, including severe depression, dementia and schizophrenia.
Summary: Our intestines and brain are physically connected to each other through millions of nerves. The most important one that provides this connection is the Vagus nerve. Our intestines and the microorganisms in them control inflammation and synthesize many compounds that affect brain health.
The bacteria in our intestines affect our brain health, so we can improve our brain health by changing the distribution of our intestinal bacteria ( microbiota ). The use of probiotics , which are living bacteria, provides multiple benefits to our health. However, this is not valid for all probiotic types. Probiotics that specifically affect brain health are known as psychobiotics. Some probiotic blends have been shown to improve symptoms of stress, anxiety, and depression. A study in a small group with irritable bowel syndrome (IBS) and mild to moderate anxiety or depression found that Bifidobacterium long umIt has been shown that 6 weeks of use of NCC3001 probiotic significantly improves symptoms. Prebiotics , which are typical fibers fermented by our gut bacteria, may also affect our brain health. One study showed that regular use of Galactooligosaccharide prebiotic significantly reduced the level of cortisol, known as the stress hormone, in the body.
Summary: Probiotics that affect the brain are also called psychobiotics. The use of both probiotics and prebiotics has been shown to reduce levels of anxiety, stress, and depression.
which foods groups are beneficial to Gut Brain Axsis?
Some food groups, in particular, are very beneficial for the gut-brain axis. Some of the important ones are:
Omega-3 fats : These fats are found in fatty fish and are also found in high amounts in the human brain. Studies on humans and animals have shown that the use of omega 3 increases good bacteria in the intestines and reduces the risk of brain disorders.
Fermented Foods: Yogurt, kefir, fermented cabbage and cheese and these types of foods contain lactic acid bacteria , which are beneficial bacteria. Fermented foods have been observed to change brain activity.
High-fiber foods : Whole grains, nuts, seeds, fruits and vegetables all contain prebiotic fibers that are good for our gut bacteria . Prebiotics may reduce stress hormones in humans.
Polyphenol-rich foods: Cocoa, green tea, olive oil and coffee all contain polyphenols, which are plant chemicals digested by our gut bacteria. Polyphenols increase healthy gut bacteria and may improve cognition.
Foods rich in tryptophan: Tryptophan is an amino acid that is converted into the neurotransmitter serotonin. Foods high in tryptophan include turkey, eggs and cheese.
Summary: A number of food groups, such as fatty fish, fermented and high-fiber foods, may help increase beneficial bacteria in our gut and improve our brain health.
Conclusion:
The gut-brain axis refers to the physical and chemical connections between the gut and the brain. Millions of nerves and neurons transmit signals between your gut and brain. Neurotransmitters and other chemicals produced in our gut also affect the functions of our brain. It may be possible to improve our brain health by changing the distribution of bacteria in our gut. Omega-3 fatty acids, fermented foods, probiotics and other polyphenol-rich foods may improve our gut health, which may benefit the gut-brain axis.
Important Disclosure: This article was taken and translated from the healthline website. Habit Gıda AŞ does not have any responsibility regarding the content of this article. This article has been translated from English to Turkish for informational purposes only and is not intended to provide health advice in any way. Habit Food Inc. is responsible for any health problems that may arise in readers due to this article. cannot be held responsible in any way. Readers should not take any action regarding the content of this article without consulting their doctor based on their own health conditions. You should consult your doctor on all matters related to your health.
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