“Do not think, just go by your gut feeling”; “Having butterflies in my stomach”; “I was scared shitless”; “Do you have the guts to do it?” are popular English phrases in common usage exhibiting a metaphorical link to the gastro-intestinal system. Most of these phrases relate to basic and fundamental characters of human intuition and instinct – responses that are not generally considered to be related to the GI tract. Intuitive responses, though considered illogical and not well-thought of, are primary responses to difficult situations and play a major role in survival of the individual. To this effect, current research has shown the gut can be regarded as a ‘second brain’ – one that provides an initial response to a situation which is later modified by signals from the higher centres (brain). The gut, after all, is not just an organ for producing effluents and letting off odorous gases, but a far more complex organ-system that has far-reaching effects on the entire body system, including gut health.
The gut (enteric) nervous system has up to 30 neurotransmitters (chemicals that help nerves to communicate with each other), most of which are identical to those found in the brain, including acetylcholine, serotonin, and dopamine. The gut nervous system has more than 50% of the body’s dopamine and up to 95% of serotonin—neurotransmitters which are implicated in mood disorders, motivation, sleep, reward, and pleasure. Coupled with this, nerves traveling from the gut end up in regions of the brain like the insula, limbic system, pre-frontal cortex, amygdala, and hippocampus – areas responsible for self-awareness, emotion, morality, fear, memory, and motivation. This raises the possibility of signals from the gut having significant influence on such functions. No wonder then, a well-fed individual is a well-minded individual! Maintaining gut health is essential not just for digestion but also for overall mental well-being.
Another fascinating aspect of our gut is the presence of the millions (actually up to a trillion!) of microbes (mainly bacteria but also viruses and yeast) making up an ‘ecosystem’ influencing myriad of local and systemic effects which researchers only now are beginning to fathom. There are thousands of species of bacteria that help break down undigested food material, synthesize vitamins (e.g., Vitamin K, components of Vitamin B), provide energy to the gut itself, help break down toxins and medications, and influence and train the immune system. Collectively called microbiata, and along with its genome (microbiome), they are now being treated as an independent organ in itself. Dysbiosis—or loss in diversity of the microbiota—has been implicated in various malfunctions ranging from luminal diseases such as inflammatory bowel disease (IBD) and irritable bowel syndrome (IBS), metabolic diseases such as obesity and diabetes, allergies, to neurodevelopmental illnesses. These findings emphasize the critical role of gut health in maintaining overall physical and mental health.
It has been shown that a favorable microbial profile is shaped as early as during birth when the bacteria from the mother’s birth canal is translocated to the infant’s gut (infants born by C-section have been shown to harbor unfriendly microbes, which have been implicated in short- and long-term effects relating to IBS, IBD, allergies, etc.). The flora stabilizes by the age of three and continues to be affected by dietary patterns, lifestyle, life events, and environmental factors, including antibiotic use, forming a unique ‘microbial signature’ that is specific to an individual. This underscores the importance of cultivating gut health from an early age through mindful dietary and lifestyle choices.
Maintaining a healthy gut isn’t rocket science. Current capitalistic market systems place huge pressure on making a profit, which can lead to unethical practices in the food industry with little regard to dangerous health consequences. It is important to be aware of this and not succumb to advertising and other media influence. Needless to say, healthy eating habits should start early in childhood, with the whole family playing a major role in creating awareness of a healthy lifestyle. There is now ample evidence based on research that a diet rich in a diverse variety of fresh vegetables and fruits (plant-based diet) along with unprocessed (not refined or polished) grains (rice, wheat, corn, millets) can provide for a healthy function of the gut and support gut health. Another major factor is avoiding processed, ultra-processed, and packaged foods that are so temptingly arranged on endless supermarket aisles. Coupled with this, moderate exercise, adequate sleep, and balanced mental status will ensure long-term gut health benefits.
Insight into the non-digestive aspects of the gastro-intestinal system has opened up a number of avenues relating to the management of not only Gastro-intestinal diseases but also depressive and anxiety disorders, obesity, autism, Alzheimer’s, and Parkinson’s disease. Research in neurogastroenterology and the gut microbiota has brought a much-needed boost to the understanding of this rather underrated organ system when compared to the more glamorous cardiac and neurological systems. So, the next time when there is a conflict between the mind and the heart, perhaps it would be wise to listen to your gut—because gut health might just be the key to both physical and mental harmony!
Now, there’s some food for thought!
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