So you think you’re in control? Your gut disagrees.
A party of tiny bacteria living in our intestines are controlling us. And they don’t even pay rent!
Sundays, sleepy morning, lazy summer days. Back in India, weekends were for waking up late on school-free days and hoping my sister would bake one of her scrumptious sponge cakes. The oven was circular, with a glass porthole to peer into, something that resembled a mini spaceship more than any cooking appliance. When she wasn’t baking, we’d often visit the local military club (my dad being an Army officer) to partake in the most delicious Sunday brunch (think Indian, Chinese and ‘continental’ cuisine all for a dollar’s worth!). After the culinary pilgrimage, it was time for a long siesta. Dogs snoozing under peepal trees, the city would fall into slumber. Childhood felt like a happy feeling of stomach-full contentment.
I bet I’m not the only one with fond or nostalgic memories linked to bygone meals. Even today, how many of us feel inexplicably cranky before lunch (or grouchy after)? Or strangely happy after eating an ice cream sundae? What’s up with the joy of satiety? Is it just a sugar rush?
Well, if Disney had to make it’s hugely successful movie ‘Inside Out’ again —your gut microbes would be pulling the strings behind your emotions, cravings, even your anxiety.
The Gut-Brain Connection: More Than Just a Metaphor
The gut (your stomach, intestine and digestive system) and brain are in constant communication through a complex network known as the gut-brain axis. A key player in this dialogue is the vagus nerve (sounds vague, I know) which acts as a superhighway, transmitting signals between the brain and various organs, including the gut, heart, and lungs. Funnily enough, the gut acts as a “second brain” on this busy biological roadway.
This bidirectional communication means that not only can your brain influence your gut (we all know that feeling of butterflies before a big moment), but your gut also sends signals that affect your mood and emotions. Yup, your tummy can make you crummy.
In fact, approximately 90% of the fibers in the vagus nerve carry information from the gut to the brain, highlighting the gut's significant role in this relationship.
Gut Microbes: Tiny Conductors of Your Emotional Symphony
We’ve all heard the hyper (even if you’ve forgotten middle school biology) — inside your digestive tract resides a vast community of microorganisms (microbes) collectively known as the gut microbiota or your microbiome. And nope, it’s not the same for all us. Several factors influence what you carry in your belly (from genetics to diet).
So far so good. But what links tummy bugs (the in-house local ones, not the nasty touristy kind) with…brain, psychology, neuroscience, feelings, emotions, mental health? Conventionally, we’re taught that brain chemicals are produced by your brain and cells in your nervous system. In fact, the bustling bacteria in your gut also play crucial roles in regulating mood and emotions. Turns out these microbial citizens are not just passive inhabitants of your internal landscape. They actively produce brain chemicals (neurotransmitters) such as serotonin (often linked to happiness), dopamine (linked to reward), and GABA) (calming). Not a surprise then that a healthy and diverse gut microbiota contributes to balanced production of these chemicals, promoting mental well-being.
You already knew about Gut-Brain Interactions
You already know, from first hand experience, what science has begun to uncover and expain mechanistically.
Who’s not experienced stress-linked stomach discomfort or cravings (eating too much or too little when agonising)? That's because stress, through a cascade of molecular magic, disrupts the fine-tuned composition of your gut bacterial cocktail, leading to digestive issues. Of course, it’s a two way road as we now know: an imbalance in gut bacteria can actually send signals to the brain that potentiate and heighten your stress response, creating a vicious cycle.
How do you feel after eating lots of fried, junk, sugary or processed foods, low in fiber? Lethargic, bloated and, maybe you didn’t correlate it yet, but increasingly anxious, unmotivated and in several cases, depressed.Now think of a healthy, balanced, delicious meal with fruits, vegetables, protein sources and low in refined sugar, additives and unhealthy fats! Our food choices can negatively impact gut health, leading to decreased production of mood-regulating neurotransmitters. So next time, blame your food for your mood
Understanding the profound connection between your gut and brain opens up new avenues for enhancing mental well-being. By nurturing your gut health through mindful dietary choices and lifestyle habits, you can positively influence your emotions and overall quality of life.
As for me, I went on to study microbiology and my sister studied hotel management, food & beverage and even ventured into an entreprenurial patisserie at one point of time. How ironic it is, looking back, that our passions were linked by those dreamy, fluffy, airy vanilla sponge cakes.
Have you ever felt like your food was controlling your emotions? Share your experiences in the comments below!
And now, excuse me, but some probiotic kimchi and yummy hummus are beckoning my microbial bosses.
Until next time,
TY