Healthy Gut, Healthy Brain, Happy You!

“Your body is a wonderland!” says the title of John Mayer’s song. The human body is a complex, dynamic, integrated system of intelligence, working 24/7 in our favour to balance itself with constant adjustment of biochemical and physiological pathways. It is estimated that the human body contains 30 trillion human cells and 39 trillion bacterial cells. Yes! You and I have more bacterial cells than human cells in our body ☺ We have about 20 000 human genes and 2-20 million microbial genes. Therefore at a DNA level, we are about 1% human. (Dr Rob Knight- “Follow Your Gut”).

Know your resident microbe facts ☺

We have a community of microbes that live inside our bodies and on our bodies.

99% of these microbes are found in our lower intestines, known as the GUT microbiome (the ecosystem of the gut).

There are about 1000 different species, weighing about 2-3kg, all with different functions.

This community of about 100 trillion microbes is key to our digestion, appetite, mood, metabolism, and control of our immune system.

The microbiota is unique to every individual, but similar in family members. We share a core microbiota of about 57 species.  The more diverse our gut microbiome is, the healthier we are physically and mentally.

Gut-Brain Axis (GBA)

The Gut, also known as the 2nd brain, has its own nervous system (Enteric Nervous System) and is physically linked to the brain via the vagus nerve, with constant back-and-forth signalling.

“The gut-brain axis consists of bi-directional communication between the central and enteric nervous system, linking emotional and cognitive centres of the brain with peripheral intestinal functions.”

The Gut microbiota has an important role in the GBA, by regulating brain chemistry and influencing the systems associated with the stress response, anxiety and memory function.

Early Sources of Gut microbes

  • A mother with a healthy biome = a healthy baby.

How we are born has a profound impact on the first microbes we receive at birth. The entire process of a normal vaginal delivery initiates the “seeding” of the microbiome, which greatly impacts the further health of the child. Babies delivered via Caesarean Section are more likely to have asthma, allergies, and some studies show a two-fold risk of autism.

  • Pets at home and home hygiene.

Gut microbes influence the following:

  • Mood and Behaviour

There are some 500 million neurons in the gut, and it is a major source of neurotransmitters. 50% of Dopamine, the neurotransmitter associated with rewards, compulsions and pleasure, is produced in the gut. Almost all of the body’s supply of Serotonin, about 95%, is manufactured by gut bacteria. Serotonin influences our mood, memory, sleep, cognition and gastro-intestinal activity like peristalsis. The gut microbes can manipulate these two neurotransmitters with a profound effect on our mood, behaviour and mental health.

  • Appetite, food choices and eating behaviour

Our food influences our gut microbes, which in turn influences our brain function, and therefore the rest of our biology.

“Gut bacteria can, by influencing how our body works, influence our appetite and food preferences.” Prof Simon Carding 

Our appetite is regulated by hormones produced in the gut:

Ghrelin stimulates appetite, increases food intake, and promotes fat storage.

Leptin regulates energy balance by inhibiting hunger, which in turn diminishes fat storage.

The bacteria in our gut directly mimic these hormones, or they indirectly block hormone signalling. Gut microbes can control eating behaviour by influencing signals delivered to the brain via the vagus nerve. A change in gut microbes can cause obesity. Fast foods like fries contain toxic chemicals that destroy the good bacteria i.e. THE MICROBES IN YOUR GUT CAN MAKE YOU FAT!

  • Human Disease

When the gut biome is out of balance (dysbiosis), it can lead to diseases like obesity, Diabetes, inflammatory responses (including setting off food intolerances), leaky gut, Inflammatory Bowel Syndrome, Auto-immune diseases, allergies, cancer and fibromyalgia.

  • Drug Metabolism

Gut microbes produce enzymes and other factors that alter drug structure and interfere with their action, also affecting breakdown of drugs by the liver and gut.

Factors influencing the diversity of our Gut microbiome:

  • Nutrition

“Let food be thy medicine and medicine be thy food.” Hippocrates.

The food and beverages we consume have the greatest impact on our gut microbiome.

Everything we eat, therefore, not only impacts our physical health, but also our mental state, since brain activity generates mental activity.

“Food is not only calories, it is also information. Food is literally instructions to upgrade your health” Dr M. Hyman

“Food is a language that speaks to our genes.” Jeff Bland.

We cannot change the DNA of our genes (of which 99% is bacterial), but we can certainly change the expression of our genes, turning them on and off, starting with consuming the foods that support a healthy, diverse range of microbiota, and eliminating those that destroy it.

  • Antibiotics 

Antibiotics can dramatically alter the microbiota (including those in our foods like meat)

  • Stress

The stress response triggers a cascade of enzymes and reactions, including increased gastric acid production and reducing the absorption of essential nutrients.

  • Proton-pump inhibitors (antacids)

Gastric acid is essential for digestion. Long-term use has a negative impact on the gut microbiota. 

How can we positively influence and support our gut microbiome?

  • Reduce or eliminate refined sugars and carbohydrates, carbonated drinks, highly processed foods, fast foods, alcohol, animal products, meat, artificial sweeteners.

  • Reduce use of antibiotics

  • Adopt a diet that enhances the diversity of the gut microbiome (more species of microbes)

  • Exercise, fresh air, social connection, manage stress levels

FOOD- The most powerful, safest, cheapest drug on the planet

So, what foods should we be eating?

There is no single diet that fits all. DIVERSITY is key. 

A healthy diet includes fresh, whole foods closest to its natural form, largely plant-based, low in sugar, high in fibre and healthy fats.

Eat a diverse range of foods weekly:

  • Seeds, nuts, fresh herbs, spices, fruits, berries, nuts

  • Legumes – chickpeas, peanuts, green peas, kidney beans, black beans, lentils 

  • Leafy greens – bok choi, spinach, kale -  alkalinising to body 

  • Good fats – avocados, omega-3 fatty acid-containing foods, olive oil

  • Green veg – broccoli, cabbage, green beans – source of fibre (inulin)

  • Artichokes and mushrooms

  • Onions, garlic, leeks

  • Dark chocolate

  • Fermented products like kefir and kombucha

Food is not simply a source of calories and nutrition, but more so chemicals that we ingest, having the greatest impact on our gut microbiome, and in turn on our biology, where every cell contributes in a perfectly synchronized and articulated way for the perfect functioning of this intelligent “human machine’’ i.e. the wonderland we call our body.

Happy Gut, Happy Brain, Happy you!

With love,

Leonie Augustine


A little bit about Leonie:

She is a 57yr old Pharmacist, Diploma Professional Consciousness Coach, and certified Meditation teacher living in Johannesburg, South Africa. She is a wife (31yrs) to Gerard and we have two wonderful children, Lisa (30) and Matthew (25). She is passionate about well-being and the science behind the mind-brain-body connection and continues to study and learn more about it. She actively pursues her own well-being daily, using the practices she shares in this written piece, and also supports coaching clients in developing their personal well-being blueprint.

IG: mindful _ moments _ with _ Leonie

Youtube: https://youtube.com/channel/UC6HIJuhf-MB3GFn6R3AcmoA

Guest User