Nourishment

The Gut Brain Connection

Explore the powerful link between diet and mental health through the gut-brain axis, and learn how to boost mood with food

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Ever wondered how the contents of your plate could shape your mood, emotions, and mental health?

There is a fascinating link between what we eat and how that can directly influence our mood and mental health. It’s a beautiful dance between our plates and our brains, creating a connection known as the gut-brain axis.

One key player in this intricate dance are neurotransmitters, the messengers in our brains that affect our emotions. Believe it or not, what we eat in a way that enhances these neurotransmitters and boosts our mood.

Let’s dive into how the food on our plates can affect our beautiful minds and explore how we can nourish ourselves to support those wonderful neurotransmitters.

What is a ‘neurotransmitter?’

A neurotransmitter is a chemical substance that plays a crucial role in transmitting signals in the brain and throughout the nervous system. These chemicals allow nerve cells to communicate with other cells in the body, each with its own specific functions and effects on the body and mind from happiness to excitement and everything in between.

Introducing Dopamine: Orchestrating Your Emotional Symphony

Life without dopamine would be very dull! Dopamine is the conductor that orchestrates various aspects of our lives. It is your brain’s “feel-good” molecule, released when something exciting happens like eating our favourite meal or seeing a loved one. From mood regulation to reward processing and even motor control, dopamine is an important chemical messenger that influences our thoughts, feelings, and behaviours.

Unlocking the Microbial Secrets of Dopamine

Here is where the gut comes into play. In your stomach and intestines, there are special spots that respond to dopamine. Some types of tiny gut bugs can change another chemical called tyrosine into dopamine. This can indirectly affect how much dopamine is in your brain. Since dopamine influences how you feel and act, this connection might have a big impact on your mood and behaviour. Scientists are still figuring out exactly how it all works, so there’s more to learn in this area.

However, what we do know is that by looking after these tiny gut bugs (tips below) through our diet, it can significantly impact our overall mental wellbeing.

Our Favourite Brain-Boosting Foods

1. B Vitamins: The Mood-Boosting Trio

Vitamins B6, B12, and folate are your brain’s silent champions, aiding the conversion of tryptophan into serotonin, the mood-regulating neurotransmitter. Find these vital B vitamins in foods like whole grains, bananas, potatoes, leafy greens, avocados, lentils, asparagus, peas, nuts, and seeds.

2. Omega-3 Fatty Acids: Nurturing a Sunny Disposition

Omega-3 fatty acids are your brain’s best friends. They have been shown to increase the levels of the neurotransmitter serotonin in the brain, translating to a sunnier disposition. Include fatty fish like salmon, walnuts, flaxseeds, and chia seeds in your diet for a mood-enhancing effect.

3. Indulge in Chocolate: Embrace Phenylethylamine

Love chocolate? You’re in for a treat. Chocolate contains phenylethylamine (PEA), known to elevate endorphin levels and act as a natural antidepressant.

4. Carbohydrates and Tryptophan: The Dynamic Duo


Carbohydrates play a key role in allowing the amino acid tryptophan to enter the brain, where it is used to produce serotonin. Incorporating healthy carbohydrates into your diet can help support your mood. Think foods like:

– Sweet potato
– Quinoa
– Bananas
– Pumpkin

Want to learn more?

We highly recommend the book “Foods That Harm, Foods That Heal” by Dr. Rosemary Stanton. This insightful resource offers valuable guidance for nourishing both your body and mind; a valuable resource for nurturing both body and mind.

A Berry Boost – Free Recipe

For those looking for immediate, tangible steps, our Blissful Smoothie Recipe offers a quick and delightful way to give your gut and overall well-being a boost.

Next time you enjoy a meal, take a moment after to notice how you feel. Becoming aware of how our body responds to what we eat is the first step into improving that gut brain connection. We hope these discoveries are delicious and enlightening!

Love, the Aro Ha Team x