Discover the mysterious link between the gut and the brain
The link between the gut and the brain is complex and works in two directions. The enteric nervous system (which regulates digestion), the vagus nerve, and the gut microbiome are most involved in this.
‘Having butterflies in your stomach’, ‘having a knot in your stomach’… These may be simple expressions, but they illustrate a surprising yet certain fact: our digestive system acts as a kind of second brain and has an influence on our mood, our well-being… and even on our thoughts.1,2
The gut's own nervous system
Our second brain is called the ‘enteric nervous system’. It is a specific system consisting of approximately 600 million nerve cells located in the walls of the gastrointestinal (digestive) tract, from the esophagus to the rectum.2
Although this system is primarily important for digestion, it also plays a role in immunity and, in the case of intestinal disorders, can also influence well-being and emotions.1
The gut microbiome plays a very important role in health and well-being throughout our entire lives
The vagus nerve, the link between the brain and the gut
The vagus nerve is the primary connection between the enteric nervous system and the brain. This nerve sends information about conditions in the digestive tract to the brain, and conversely, it sends motor signals from the brain to the gut.3
The vagus nerve is the medium for various reflexes that occur in the digestive system in response to changing conditions (e.g., the presence of food). These are called vagal reflexes.3
The gut microbiome, a central role in the gut-brain axis
The bacteria that live in our gut are also involved in the connection between the gut and the brain. That is why we now even speak of a gut-brain-microbiome axis. Gut microbes produce or help produce numerous molecules that transmit messages between the gut and the brain. Our microbes also produce other chemical substances that can influence the brain via the bloodstream. Conversely, the brain and the digestive tract can cause changes in the gut microbiome by altering the environment.4
Taking care of the gut-brain axis means taking care of the bacteria
If the gut-brain axis is disrupted, this can influence or cause various gastrointestinal, neurological, inflammatory, or psychological (emotional stress) conditions.5
The gut microbiome plays a very important role in terms of health and well-being throughout life. To strengthen the good bacteria, it is important to eat healthy, especially plant-based and fiber-rich foods. That type of diet provides…5
- Soluble and insoluble fibers, which are found in crops. They help regulate the bowels and feed the good bacteria.
- Prebiotics and probiotics. Probiotics are the live bacteria found in fermented foods such as yogurt and sauerkraut. Prebiotics are fibers that are consumed by the probiotics.
- Antioxidants. They are naturally present in all kinds of fruits and vegetables and help fight free radicals in the body and prevent inflammation.
- ‘Anti-inflammatory’ foods. A complete diet is naturally anti-inflammatory. To achieve this, consume as few sugars and ultra-processed products as possible and opt primarily for plant-based foods. These foods help keep the microbes in the gut healthy.
Scientific references
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