We exist in a fabulous symbiosis with our microbiota. The number of gut bacteria are at least equal to the number of human cells in a body (it’s quite close, reference HERE) and both types of cells need the other to survive and thrive. There has been a lot of recent scientific inquiry into the communication between the human gut microbiome and the brain, part of the Gut-Brain Axis. It has been postulated that the microorganisms in our gut influence our well-being, mood, behavior, immunity and cognition. They do this through chemicals they produce in the intestine that end up absorbed into our bloodstream along with nutrients of our food.
In a review of experiments where researchers dosed older healthy, and cognitively impaired subjects with probiotics for 12 - 24 weeks and then tested their cognitive function, all subjects performed better after the supplementation. This suggests that a healthy number of intestinal flora contribute to our mental health and cognitive well being whether we are healthy or cognitively challenged.
This seems like an accessible dietary hack. Fermented foods such as sauerkraut, kimchi, yogurt, and kefir among many others will replenish gut microbes. You could also take a probiotic supplement, but why buy a pill? You can easily make delicious fermented foods, or find them at a Farmers Market. A good amount of fiber in your diet helps feed your existing microbiome. Clever marketing terms fiber such as ‘prebiotics’ create yet another thing you could buy. But again, why buy something that exists aplenty in fresh fruits and vegetables? (Extra bonus: they also include essential vitamins and minerals).
Eight quick ideas to nurture your brain health via your inner culture: 1) make some sauerkraut (here’s an easy start), 2) go to a local Farmer’s market and buy fresh green leafy vegetables, 3) eat organic veggies with their peels on, 4) make muesli for breakfast or dessert (mix together in a jar the night before; rolled oats, dried fruit, nuts/nut butter, berries or apples and 1/2 C kefir or yogurt), 5) make kombucha, 6) add wilted spinach to scrambled eggs or omelettes, 7) put your chili (add beans!) over sautéed greens instead of rice, 8) bring hummus or another type of bean dip and veggies to the party instead of cheese and crackers… the options are infinite. Basically go with real unprocessed food with bite and heft to it, and eat something fermented every day. Fiber and microbes are our friends, and will keep your gut - and your brain - happy and functional.
Bon appetit!
