Your Gut and Your Brain: A Remarkable Connection

I've been reading lately about a fascinating area of research on how improving gut health can enhance brain function. It’s hard to think of your gut health influencing mental clarity and memory but science is uncovering this powerful connection. It may seem surprising that your digestion could impact mental clarity and memory, but science is continuing to uncover this powerful connection. One of the key players in this connection is a brain molecule called BDNF (Brain-Derived Neurotrophic Factor), which supports healthy brain function.

What is BDNF?

BDNF (Brain-Derived Neurotrophic Factor) is like fertilizer for your brain.

Just as plants need nutrients to grow strong and healthy, your brain needs BDNF to help its nerve cells grow, repair, and communicate better. It's one of the key molecules that keeps your brain flexible, sharp, and resilient.

Think of BDNF as helping your brain:

·         Build new connections (important for learning)

·         Stay strong under stress (important for mental health)

·         Repair itself after injury or illness

Low BDNF levels have been linked to things like depression, memory loss, and cognitive decline, while higher levels support mood, focus, and mental clarity.

Does a healthy gut affect BDNF in your brain?

Yes, you can support your brain by nourishing your gut! When we add more fiber and whole, natural foods to our diet, we feed the beneficial bacteria in our digestive system. These microbes ferment fiber breaking it down to create compounds called Short-Chain Fatty Acids (SCFAs)—particularly butyrate, which reduces inflammation and helps the brain rewire itself to adapt and learn.

Here are a few key points I’d like to highlight for you:

• Butyrate, made by healthy gut bacteria (from the breakdown of fiber), can enter the bloodstream and reach the brain. It’s been shown to help increase BDNF levels—especially in the part of the brain that supports learning and memory.

• Short-chain fatty acids (like butyrate) also help maintain the integrity of the blood-brain barrier by reducing inflammation. A strong, intact barrier plays a key role in protecting the brain from harmful substances and may help lower the risk of neurodegenerative conditions like dementia, Parkinson’s, and Alzheimer’s disease.

• A healthy balance of gut bacteria helps keep the gut lining strong and supports the brain's protective barrier. This reduces inflammation throughout the body and in the brain, both of which can interfere with brain health and lower BDNF.

• On top of that, your gut bacteria help your body make serotonin, the feel-good chemical, by supporting the production of tryptophan. So, when your gut is in good shape, your mood, memory, and mental clarity often get a boost too.

Special note - These same Short Chained Fatty acids which the bacteria produce by digesting fiber and certain starches help keep your intestinal tract lining healthy as well – they help repair or prevent what is often described as leaky gut. Additionally, they play a role in helping to kill cancer cells in the colon, improve blood sugar and energy metabolism, as well as regulating cholesterol and keeping our appetite under control.

Wow – and that’s just the tip of the iceberg on how these gut bacteria help keep us healthy and vibrant. I hope you can now see how a diet high in processed foods and low in fiber could play a significant role on maintaining your health. 

Research shows that a low-fiber diet leads to a gut bacteria population that’s weak and lacking in diversity—and when your gut bacteria aren’t thriving, your whole-body wellness can start to decline. In fact, you can end up missing key microbes that play important roles in things like metabolism, weight balance, immune support, and even mood. That’s part of why the old saying “you are what you eat” rings so true. I believe this helps explain why so many people find it harder to lose weight or maintain energy as they get older.

The good news? Your gut is always changing—and you can rebuild a healthy, balanced microbiome. Eating more veggies, fiber-rich foods, and fermented options like kefir and sauerkraut helps feed and repopulate the good bacteria. And in some cases, adding a well-chosen probiotic can give your system the extra support it needs to restore the right balance.

My morning protein smoothie: I add Kefir for live bacteria cultures, Chia and Flax fiber to feed the gut bacteria, and a handful of fresh black cherries to provide fiber and polyphenols - both of which are prebiotics and serve as food for beneficial gut bacteria. Plus, I absolutely LOVE them!

Here are some great sources of the kinds of fiber your gut bacteria love:

• Vegetables: onions, garlic, leeks, asparagus, artichokes

• Grains: oats, barley

• Fruits: apples, bananas, berries

• Legumes: lentils, chickpeas, black beans

• Seeds: chia, flax

I encourage all of you to keep making healthy changes in your diet and lifestyle — it’s exciting to know your efforts can help both your gut and your brain thrive. Keep going—your body and brain are responding!

More Healthy Gut Foods

If you’re looking to support your gut health through food, here are a few favorites worth trying:

Good Culture Organic Cottage Cheese is thick, creamy, and made with smaller curds. It also contains live and active cultures, which help populate your gut with beneficial bacteria — a tasty and nourishing option for your digestive system.

Purely Elizabeth High-Protein Oatmeal is another excellent choice. Oats are rich in fiber, especially beta-glucan, a soluble fiber that feeds good gut bacteria (acting as a prebiotic), helps regulate blood sugar, and supports healthy cholesterol levels. Oats also contain insoluble fiber, which adds bulk to the stool and helps prevent constipation. This particular oatmeal blend includes plant-based proteins to further enhance the meal’s nutritional value.

Blueberries make a great topping for either oatmeal or cottage cheese. They’re high in fiber, function as natural prebiotics, and are packed with antioxidants to help protect your cells from free radical damage.

Spectrum’s Chia & Flax Fiber: If you struggle to get enough fiber in your daily meals, smoothies can be a simple and effective solution. I like to add Spectrum’s Chia & Flax Fiber, as well as Vital Planet’s Vital Fiber Blend to my smoothies.

The Vital Fiber focuses mainly on insoluble fiber — which adds bulk to stool, which helps food and waste move efficiently through the digestive tract and supports regular bowel movements. This type of fiber also helps eliminate toxins from the digestive tract.

Flax and Chia are soluble fiber which helps regular blood sugar balance - helping you feel fuller longer and lowers cholesterol. Soluble fiber feeds the gut bacteria to help them repair and protect the gut lining (helping prevent ‘leaky gut’). It nourishes beneficial gut bacteria, strengthening the gut microbiome and supporting a healthy, balanced immune system. A strong gut microbiome also helps reduce overall inflammation in the body.

Note: flax also contains some insoluble fiber.  

 

Why so much Gas?

If you've recently started adding more fiber-rich foods into your diet and noticed more gas or bloating—don’t panic! This is a normal part of the adjustment process as your gut begins to rebalance and your microbiome starts shifting. As you increase natural fibers in your meals—like oats, apples, or legumes—you’re feeding beneficial gut bacteria. These microbes ferment the fiber to produce short-chain fatty acids (SCFAs), which are great for your health… but gas is a natural byproduct of this fermentation.

Good news:This is often temporary. As your gut bacteria adjust to the new foods, gas production typically lessens. Think of it as growing pains on your way to a healthier gut and clearer mind.

To ease the transition:

• Introduce fiber-rich foods gradually

• Drink plenty of water

• Try lightly cooked veggies instead of raw

• Chew thoroughly and eat slowly

• Try Nature’s Sunshine’s Anti-Gas formula

Anti-Gas from Nature’s Sunshine is a favorite formula of mine.  This formula contains a great combination of herbs to help break up gas and enhance digestion. Ingredients: Papaya fruit concentrate, ginger rhizome, peppermint leaves, wild yam root, fennel seed, dong quai root, lobelia aerial parts, spearmint leaves and flowers, and catnip leaves. I take 1-2 with a high fiber meal, or it can be taken between a meal if you notice you are feeling gassy.

Remember, a little gas now means your gut is waking up and working hard to support your brain, immune system, and overall well-being. Keep going—your body is adjusting in all the right ways!

Consider a cup of Ginger or Chamomile tea after meals:

Ginger is more than just a warming spice—it’s a powerful digestive ally:

• Stimulates movement – Compounds like gingerol support gastric motility, helping food move more efficiently through the digestive tract to prevent sluggish digestion and bloating.

• Reduces fermentation – By speeding up digestion, ginger lessens the time food sits in the gut, reducing gas-forming fermentation.

• Relieves pressure – Ginger acts as a carminative, breaking up trapped gas and easing the discomfort of bloating and fullness.

Sipping ginger tea or adding fresh grated ginger to meals can gently support digestion, especially when increasing fiber intake.

Chamomile is a soothing herb traditionally used to calm both the body and the digestive system:

• Eases gas – Chamomile’s carminative oils help break up gas and relieve bloating or fullness.

• Relaxes the gut – It calms the muscles of the stomach and intestines, making it easier for food and gas to move through smoothly.

• Soothes inflammation – Its anti-inflammatory action helps reduce irritation in the digestive tract.

• Reduces stress – Chamomile’s gentle calming effect may help lower stress-related digestive discomfort and gas.

A warm cup of chamomile tea after meals can be a comforting way to support digestion naturally.

A few other helpful teas:

• Fennel – Known for relaxing the GI tract and reducing gas and bloating.

• Peppermint – Helps ease spasms in the intestines and can reduce bloating and cramping.

• Lemon balm – A calming herb that supports both digestion and nervous system relaxation.

I encourage all of you to keep making healthy changes in your diet and lifestyle — it’s exciting to know your efforts can help both your gut and your brain thrive. Keep going—your body and brain are responding!

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Artwork and photos by Valerie Greguire, all rights reserved