Notes on Nutrition: How gut health shapes mood, focus, energy

The digestive system is commonly known as a complex network of organs that work together to break down food, absorb nutrients and eliminate waste from the body. However, it can also be thought of as a second brain.

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Thanks to communication via nerves, hormones, immune signals and microbiome, the gut and brain are in constant correspondence. This means that having a healthy gut can be instrumental in both our mental health and cognitive function. Learn more about this connection and tips for keeping your gut in check.

Our gut microbiome is a collection of trillions of bacteria, viruses, fungi and other organisms that are responsible for many key functions including digestion and metabolism, vitamin production, immune system regulation, protection from pathogens, inflammation control and brain signaling. When our gut is healthy, these duties run more smoothly.

Healthy microbes require fiber to thrive in our GI tract. Fiber can be found in fruits, vegetables, legumes, whole grains, nuts and seeds. The daily recommendation is 25 to 35 grams of fiber per day, though the typical American diet falls quite short on this nutrient with an average of only about 16 grams per day.

Certain types of fiber are classified as “prebiotic fiber” which are especially important to gut health. Prebiotic fibers are absorbed in the GI track and within the gut microflora and promote gut bacteria growth.

If you’re looking to increase fiber, a supplement may help. Bio.me offers several unique products formulated with daily prebiotic and psyllium husk fibers that promote regularity, support gut health balance and improve digestion. Bio.me takes a scientific and preventative stance on gut health to maintain a positive, healthy microbiome long-term.

A refreshing new way to boost your fiber is with a bubbly drink: OLIPOP is an alternative to soda with plant-based functional ingredients like fiber and prebiotics to help support digestive health.

Find it available in the refrigerated section near the kombucha and also in a pantry-friendly multi-pack. Choose from a variety of delicious flavors including Vintage Cola, Classic Root Beer, Lemon Lime, Strawberry Vanilla, Banana Cream and Tropical Punch.

Gut lining support

Collagen is one type of protein that plays a key role in maintaining a strong gut lining to reduce inflammation. Ancient Nutrition’s collagen is a great option to boost dietary intake. Their supplements contain 10 types of collagen as well as probiotics – for gut health†. Ancient Nutrition’s powdered products can be easily added to beverages, pancake batter and oatmeal recipes.

Lifestyle factors

Beyond what we’re eating, there are many additional factors that impact our gut-brain connection.

For example, it’s common to experience stress, which can affect both mental health and gut health. Finding ways to manage stress such as deep breathing, meditating, going for a walk, reading a book or taking part in a favorite hobby are all ways to help us relax.

In addition to managing stress, getting adequate sleep, staying hydrated and exercising are all ways to promote balance in the body; we can think more clearly, and our digestion is better when we are taking care of these basic needs. Making simple changes to prioritize your health will have lasting effects on how you feel.

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Julie Gallagher is a registered dietitian at Hy-Vee.