Have you ever felt butterflies in your stomach, had a gut reaction, or perhaps experienced a wave of nausea in moments of uncertainty or stress? These physical sensations often speak volumes about the intimate relationship between our gut and our brain. Our personal growth journey is not uniquely about the places we visit or the experiences we accumulate – though undoubtedly fun and integral- our growth path also invites us to explore internal landscapes that can teach us about who we are and what we need.
The dynamic relationship between the mind, the gut, and your emotions helps shape our perceptions and guide our footsteps. Becoming more familiar with our inner-workings can be not only useful in understanding our inclinations, but this mind-body awareness can lead to powerful personal experiences and expansive individual growth.
Take a Magic Bus Ride of Self-Discovery
Picture taking a ride on the Magic School Bus with Miss Frizzle through the depths of your digestive system. Deep within your gastrointestinal tract resides a bustling metropolis teeming with life – the gut microbiome. This community of bacteria, fungi, and other microorganisms is responsible for essential tasks such as aiding in digestion and deriving nutrition from food, enhancing immune system functions, regulating inflammation, synthesizing Vitamin K, and producing short chain fatty acids to name a few. With all this crucial activity happening deep inside your gut, it is no wonder that cultivating a healthy environment and gut, sets you up for success in other areas of health and wellness.
Research has revealed a two-way street of communication between the gut and the brain, known as the gut-brain axis. Our corporeal network of nerves, hormones, and biochemicals, not just signal pathways, but allow for constant dialogue between the brain and gut, influencing everything from our mood and stress responses to our ability to focus and concentrate. For example, our microbiome plays an important role in regulating neurotransmitters like serotonin and dopamine. So, our gut microbiome may in fact influence our mental health, our emotional well-being, and cognitive functions.
Conversely, mental health can also influence our gut. Stress and anxiety can impact our gut microbiome, contribute to inflammation, dysbiosis, and digestive issues. “In turn, the gut bacteria release metabolites, toxins, and neurohormones that can alter eating behavior and mood.” (Madison, 2019)
When I started flying, I used to feel nervous around the time of the flight, especially during take-off and would experience cramping and bloating often during flights. However, as I have become more comfortable with flying in general and I have also learned what I need to do. Adopting certain eating patterns can actually help me feel more comfortable, reducing these earlier digestive symptoms when flying.
Exposure to new foods, experiences, and environments can also bring about uninvited stress and discomfort. While I encourage to be curious about trying new things, I recommend assessing any risks related to food safety. Knowing your gut’s tolerance and quality of health, before jumping right in may help you in the long run, as your microbiome is most effective, when its flora is well and happy.
The gut-brain axis in the context of our personal growth
So what do we do with this information? While it doesn’t provide all of the answers, it does shed light on the incredible complexity of our internal systems, and how external experiences may be internalized. It may help us to better understand ourselves and to become aware of our reactions in situations. It may even help identify our own biases.
Perhaps, our gut reaction stems from a previous experience, or it is related to values, beliefs, or perceptions that we have developed over the years. Next time you have a gut reaction, consider what it is about a situation that may be making you feel a certain way. Our gut reactions can keep us safe. However, when we look a bit deeper at where those gut reactions come from, it may help us recognize biases and areas of personal growth. Becoming more aware of our gut-brain connection can help us better define our comfort zones, and provide clarity on why we feel a certain way.
Supporting Our Guts for Enhanced Well-being
When it comes to nurturing our gut, prebiotics and probiotics get a lot of press with good reason. Prebiotics and probiotics naturally found in foods contribute to a healthy gut microbiome, which in turn may influence mental well-being through various mechanisms and pathways. More research is needed, but some studies have shown potential for probiotics in treatment of depression and anxiety.
Prebiotics are indigestible food components found in many plant-based foods, which serve as fuel for the beneficial bacteria in our gut. Examples include oatmeal, asparagus, leeks, onions, garlic, sweet potatoes, corn, bananas, apples, beans, lentils, and peas.
Meanwhile, probiotics, which are live microorganisms found in certain foods like yogurt, kefir, kimchi, miso, kombucha, tempeh and sauerkraut and supplements, help to replenish and maintain a healthy balance of gut flora.
Here’s a simple example of a nutritious smoothie packed with prebiotics and probiotics:
1 cup Kefir (or use yogurt with live or active cultures and your preference of dairy or non-dairy milk)
1 Tbsp of Hemp hearts, Chia seeds, Oats, and/or Honey
1-2 cups veggies or fruit eg: Berries, pineapple, cucumbers, mango etc
1 cup spinach, kale or romaine lettuce
Instructions: Throw together and blend!
Tip: Make sure to play around with quantities of ingredients to achieve your preferred texture and flavors. If you prefer a thicker smoothie, reduce the liquid if you are adding fruits and vegetables with high water content (eg: cucumbers) or consider adding something like oats or white beans to help thicken.
A smoothie like this can be a great option to integrate a variety of prebiotics and probiotics into your routine, supporting gut health while also nourishing your mind. So, on your journey of self-discovery, while home or backpacking through another country, remember to check in on your gut from time to time.
Kacie of KM Travel regularly shares nutrition tips and information in Create Joy’s Facebook Group. Join today and follow her as she explores food from different parts of the world.
**DISCLAIMER** If you are experiencing digestive issues, work with your healthcare team to identify the root cause.