You really are what you eat

Clinical Psychologist Ryan Cooper explains; “It’s referred to as the stress/gut brain connection whereby nerve cells in the gut use serotonin, a molecule that has a role to play in various body functions such as sleep regulation, pain and mood, to signal information back to the brain.

“Even more interesting is the fact that it was discovered in 1981 that the gut manufactures nearly all the body’s serotonin with only 1% manufactured in the brain! The stomach is referred to as the ‘second brain’ firstly because the stomach and the actual brain develop from the same embryonic tissue and secondly because the stomach can function on its own without the actual brain telling it what to do; it is a self-sufficient system.

“As a result, the health of the gut is closely linked to mental state. So, for example, if one of my clients is suffering from Irritable Bowel Syndrome (IBS), I often find it is linked to a psychological concern.

“People who are pre-disposed to ‘bottling up’ their emotions or who tend to carry much anxiety are often candidates for stomach difficulties. Remarkably, IBS is often treated with an anti-depressant as this can help regulate serotonin levels.”

Cooper’s approach is backed by the findings of a key study in India in 2009 that looked at the effect of a serotonin deficiency on the receptors in the gut and the brain. It suggested that physical symptoms such as IBS, bloating, constipation and diarrhoea may occur as a result of a deficiency in serotonin. Receptors are linked throughout the body and therefore underlying depression can manifest itself in these ways.

In light of the importance of gut health in relation to mental health, the intake of the correct types of food to support digestive well-being becomes paramount. Kellogg’s Nutrition and Public Affairs Manager Linda Drummond, who is also a registered dietician says: “Your diet influences the levels of hormones that your body produces. Foods rich in complex carbohydrates can help raise serotonin levels. Serotonin is an important brain chemical that helps elevate your mood and also has an effect on sleep. Dairy products also contain tryptophan which is an amino acid that is used to make serotonin, and can therefore have the same effect.”

In light of this, Drummond alludes to a study at the University of Cardiff in the UK which found that people who had a higher fibre intake had less emotional distress, fewer cognitive difficulties and less fatigue or to put it more simply, they felt happier, more energetic and had better mental function. This was attributed to an improvement in digestion and the more efficient removal of waste products.

By balancing your intake of different kinds of fibres, you help to ensure balance in all components of your digestive well-being. Insoluble fibre, such as wheat bran, is responsible for moving waste through the gut and ensuring regularity. Soluble fibre, such as that found in apples and oats, is responsible for helping to keep blood sugar levels normal and help lower LDL or “bad” cholesterol levels.