Do you ever get butterflies in your stomach? It is a pretty common symptom of anxiety, and anxiety is something that we all experience to a greater or lesser degree as part of being human. Well, this symptom is a part of the bigger series of interactions between our two brains. Yes, you read that right. You’re certainly aware of your brain and central nervous system (CNS), but we also have an enteric nervous system* (ENS) that lines our whole digestive system from start to finish. It contains over 100 million of the exact same neurons and neurotransmitters found in the CNS. The complexity of the ENS and its interactions with the CNS are why it is referred to as our second brain. Before anyone scoffs at this “second brain business” based on the fact that we don’t consciously think with our ENS, keep in mind that there are large sections of the CNS brain that aren’t under conscious control either.

We’ve known for a long time that there is a strong link between mental health and digestion. Conditions like depression and anxiety* can affect appetite, irritable bowel syndrome, upset stomach, constipation, and diarrhea. Stress and anxiety can result in the release of chemicals that affect microorganisms in the gut biome and mess with our digestion. Modern research has shown, though, that these digestive problems can also affect depression and anxiety. Problems in the digestive system are even associated with pain, Parkinson’s, Alzheimer’s, autism, and multiple sclerosis. In other words, mental health conditions can result in gut problems and gut problems can result in mental health conditions. If that sounded in any way distressing, keep in mind that the solutions work this way too. When we improve our mental health, we might be able to improve problematic digestive side effects, and when we improve our gut health, we can improve our mental health.

We improve our gut health by making healthy and intentional choices* in the following areas:

Relax after eating so that your body can produce the gastric juices that will allow for better digestion.
Eat healthy foods.
Get plenty of exercise.
Drink plenty of water.
Talk to a counselor because getting mental health concerns under control can help improve your gut health.

As far as foods to concentrate on in order to improve our gut health, consider the following* suggestions:

Fiber helps our mood and memory, and reduces inflammation. It is in fruits and vegetables, oats, nuts, and dark chocolate.
Vitamine D is also helpful in regulating the helpful microorganisms in our digestive track and also reduces inflammation. It is found in some milks, egg yolks, tuna, salmon, and orange juice.
Protein helps keep bad bacteria under control, and it elevates our serotonin, which is important in the treatment of depression, as well as our overall willpower. You probably already know that you’ll find it in meats and nuts, but it is also in beans, oats, dairy, and broccoli.
Omega 3s aid our thinking and lower cholesterol. Find it in walnuts, flax seeds, salmon, sardines, and mackerel.

I found another source on Healthline** that also includes the following suggestions:

Collagen boosting foods help protect your intestinal walls, and they are found in salmon and bone broth.
Probiotics add diverse helpful microorganisms to our digestive system, and they are found in quality yogurt, sauerkraut, apple cider vinegar, kombucha, and some things I have to admit I’ve never heard of–kefir, kimchi, and kvass
Prebiotics serve to feed your helpful gut microorganisms and keep them healthy. You can find this in asparagus, garlic, onions, and leeks, as well as less well-known foods like chicory root, dandelion greens, and jikama.

Yes, some of the diet options I’ve mentioned are a little different than what most of us are used to. Personally, I’m not going to start eating salmon, even if it seems to be full of all the healthy stuff. However, any small addition we make to our diet is an important step in the right direction. The takeaway shouldn’t be the need to completely revamp your diet, just to keep in mind that we should eat less of foods which are high in sugar and processed additives, and we should eat more of foods that support our gut health. By properly feeding our gut brain (the ENS), we can support the big brain in our CNS.

*https://www.webmd.com/digestive-disorders/how-to-improve-your-gut-health-and-mental-health

**https://www.healthline.com/health/digestive-health/mental-health-gut-health