Trust Your Gut: How to Improve Your Digestive Health

Have you ever wondered where the expression “trust your gut” comes from? Or why emotions like excitement, nervousness or anxiety often have gastrointestinal (GI) side effects from butterflies in your stomach to nausea, abdominal pain or diarrhea? 

These symptoms are classic examples of the gut-brain axis, the connection between your digestive system and central nervous system. Learn how this connection may explain what you are experiencing and what you can do to improve your digestive health. 

Your “Second Brain”

Your gut and brain are linked through a communication channel called the enteric nervous system (ENS). Because it is so sensitive and powerful, scientists nicknamed it the “second brain.” 

The ENS is made up of millions of nerve cells that line the GI tract from the esophagus to the rectum. Most notable is the vagus nerve, which controls your digestion, heart rate and immune system. The vagus nerve also carries information from gut to brain.

While this “second brain” is not capable of conscious thought, gastrointestinal distress can cause signals to be sent to the central nervous system and trigger mood changes and other mental health concerns. 

GI conditions, including irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), ulcerative colitis (a form of IBD), leaky gut syndrome, celiac disease, and Crohn’s disease can affect—or be affected by—mood or cognitive (thinking, memory) disorders. 

Treatment Based on the Gut–Brain Axis

When experts talk about the mind-body connection, they typically focus on how certain behaviors and mental health issues affect physical health. For example: excessive stress can lead to high blood pressure, which can increase your risk for heart disease and stroke. 

The gut-brain axis, on the other hand, is a two-way street, with signals passing back and forth between the GI tract and the brain. Doctors are using this to study and treat conditions in both the gut and brain. 

For instance, some gastroenterologists are treating patients with moderate to severe IBS and other functional GI disorders by prescribing antidepressants, psychological treatments, or a combination of both, to calm the nerve cells in the gut and restore pain-blocking signals in the brain. These drugs can sometimes help regulate IBS symptoms, like diarrhea and constipation, as well.  

Researchers are also paying much attention to the gut microbiome—the trillions of bacteria and other microbes that live mainly in the intestines. The microbiome influences everything in the body from inflammation to immunity to neurotransmitters that affect happiness, depression, anxiety and cognition. 

Bottom line: maintaining balance and health in your gut can have a positive impact on your overall health. 

4 Tips to Improve Gut Health

1. Increase fiber intake—Whole grains, fresh fruits, and vegetables, which are high in fiber, can help regulate blood sugars, lower cholesterol, improve bowel regularity and possibly boost the immune system due to fiber’s effect on the microbiome. Incorporating plant-based meals into your diet is a healthy way to boost fiber.
2. Add probiotic and prebiotic-rich foods—Talk to your doctor about adding a supplemental probiotic, or eat foods that contain live cultures like yogurt, cottage cheese, tempeh and miso. Fermented foods such as sauerkraut, kefir, kimchi and kombucha, and produce like jicama, asparagus, dandelion greens, onions, garlic and leeks can also help balance the good bacteria (flora) in your gut.
3. Reduce stress through self-care—Yoga, meditation, walks, spending time with friends, enjoying nature, listening to relaxing music and massages can help calm your mind as well as the nerves in your digestive system.
4. Practice mindfulness at mealtime—Eat slowly and thoroughly chew your food to aid digestion and reduce intestinal discomfort and gas. 

When to See Your Doctor

Don’t ignore new or persistent GI symptoms that may be a sign of a serious condition—including cardiovascular disease and some cancers. If you are experiencing frequent heartburn, abdominal bloating, excessive gas, rectal bleeding, unexplained weight loss, change in stool consistency or color, or other concerns, call your family doctor or gastroenterologist.