The gut and brain interact bidirectionally, and they have a significant impact on one another. But what's on your plate mostly sustains this two-way relationship. In this complex interaction between the gut and the brain, the gut is also silently in charge, even if the ignorant may believe that the brain makes all the decisions.

Your dietary intake has an impact on your mood and cognitive abilities in addition to your digestive processes. Consultant nutritionist Sonal Chandalia of Jaslok Hospital & Research Centre discussed the various brain and gut-healthy foods that enhance the gut-brain axis.

"The narrative of the brain-gut story is regulated by a key neurotransmitter, serotonin, which is mostly produced in the gut," she said, further elaborating on the framework of the gut-brain axis and the essential element. It is the primary regulator of hunger, mood fluctuations, and sleep quality. Different diets have a role in influencing hormone levels. Consuming meals high in tryptophan, amino acids, and serotonin can help improve mood. The meals necessary for a healthy gut are comparable to these.

Nutrients and food groups that are good for the brain

It's crucial to vary your plate so that the nutrients reach all key functions and contribute to your general health. Foods that are good for the gut often receive the most attention in the gut-brain axis, but let's also take a closer look at some food categories that promote brain function, which will also benefit the gut since it's a bidirectional connection.

"Food groups such as" were the focus of Sonal's explanation, which included the main food groups.

Whole grains and whole millets (wheat, corn, oats, jowar, bajra, ragi)

legumes (rajma, whole moong, cowpea, and moong dal)

Leafy green veggies (spinach, fenugreek leaves, amaranth leaves, drumstick leaves, beetroot leaves, radish leaves)

Additional veggies (tomato, broccoli, carrot)

Fruits (apples, bananas, jamun, oranges, guavas, amla, berries)

Salad

cooking oils (groundnut oil, sesame oil, mustard oil, cooking olive oil, extra-virgin olive oil).

Almonds and walnuts are examples of nuts.

Oilseeds (pumpkin, watermelon, flaxseed, sesame)

eggs, fatty fish

turmeric (spices)

These help keep the brain's neural network functioning.

In addition to the major food categories, there are other substances that are also beneficial to brain health. "Certain nutrients such as Vitamin D, Vitamin B complex, Vitamin K, zinc, magnesium, omega-3 fatty acid, choline, alpha-linolenic acid, beta-carotene, lycopene, anthocyanins, polyphenols, curcumin, mono-unsaturated fats/oils, etc, play a larger role in brain functionality," she added. Due to their antioxidant properties, these nutrients reduce inflammation. They help by preserving the integrity of the gut lining and brain network, which helps to avoid the deterioration of cells in both the brain and the gut.

Meals for a healthy gut

Curd (or yoghurt) is the MVP of gut-healthy foods, and it's a no-brainer because of all the good benefits for the microbiome. In fact, it's one of the most recognised sources of probiotics, but it's important to note that curd is not the only major player among gut-healthy foods.

The dietitian commented about other gut-friendly foods and said, “An array of pre- and probiotic foods are a source of the beneficial bacteria required in the gut lining to aid digestion. Fermented milk products such as yoghurt, buttermilk, soluble fibre such as pectin found in apples, pears, herbs and spices such as ginger, fennel, black pepper, cinnamon, turmeric, etc, increase the optimally required microbe milieu in the gut, which in turn improves digestion.” 

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