Have you ever felt butterflies in your stomach when you’re nervous about something? Do you know that there is a strong connection between the gut and cognitive function? Food delivers a multitude of interconnected signals, rich in sensory, nutrition, and other information to the brain as it enters the mouth and travels through the digestive system.
Inflammation in the gut, due to various circumstances, disrupts the gut microbiome—an ecosystem of good bacteria essential for your health. This disruption can lead to complications, including cognitive issues. When systemic inflammation occurs in the gut, sickness behavior and signals are passed from the blood to the brain via your immune cells.[ihc-hide-content ihc_mb_type=”block” ihc_mb_who=”unreg” ihc_mb_template=”3″ ]
An altered gut microbiome alarms cognitive decline and neurodegenerative disorders. An imbalance, caused by too many microorganisms entering your digestive tract, triggers immune system activation. Some microorganisms can mimic others, leading to tissue damage. For example, short-chain fatty acids generated by specific gut bacteria connected with the gut-brain axis modulate the immune system and have neuroprotective effects. When this group of bacteria is disturbed, cognitive decline may follow.
Let’s discuss food intolerance—yes, you heard that right, food intolerance! Surprisingly, it also affects brain function. Have you ever experienced brain fog? Though not a medical term, brain fog refers to mild confusion, lack of clarity, and forgetfulness. It makes one feel disoriented, as if moving through a mist. Reactions slow, recall becomes difficult, and emotions may dull. Sometimes, a mild tension headache accompanies brain fog.
Food intolerance can trigger brain fog. It occurs when the body cannot tolerate certain foods, even in normal doses, causing symptoms like diarrhea, bloating, or heartburn. Common food components that lead to intolerances include dairy, gluten, grains, caffeine, amines, and FODMAPs.
Here’s a suggestion: consume more vegetables and fruits. You need fiber, which many people don’t get enough of. Aim for vegetables in every meal (3-5 servings/day) and fruits that you enjoy (1-2 servings/day). A wise saying goes, “You are what you eat.” However, following one guideline may not work for everyone. If you experience gastrointestinal issues, particularly prolonged ones, don’t hesitate to consult a doctor.
Understanding your gut, including triggers, sensitivities, and intolerances, can help you modify your diet accordingly. Generally, a balanced diet of micronutrients and macronutrients is sufficient to maintain gut health. Most importantly, maintaining a balanced gut microbiome is key to keeping your gut safe and sound.
Here are general recommendations for maintaining good gut health:
- Eat a balanced diet rich in vegetables and fruits.
- Ensure you meet your daily fiber requirements.
- Identify food intolerances and adjust your diet accordingly.
- Consult a healthcare professional if you experience prolonged gastrointestinal issues.
This article was prepared by Divaashni A/P Kannan1 and Dr. You Yee Xing, Dietetics Programme, Faculty of Health Sciences, Universiti Kebangsaan Malaysia Kuala Lumpur.
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