Eat This If You Prioritize your Gut Health & Mood [and if you like yummy things]
When I look back on my life, two things were constant: I tended to be irritable, and I tended to be bloated.
The bloating was twofold: 1. my gut microbiome was so weak that everything I ate made me bloat; 2. I was always constipated, so my belly just appeared distended all the time.
Similarly, my irritability was twofold: 1. my nervous system was really weak, so any minor inconvenience would send me straight into fight or flight mode, and I tend to be a fight-kinda-girlie; 2. I had a lot of unresolved feelings of pain & shame from childhood that made me very insecure, defensive, and reactive.
Anyway…here’s the cool thing: these two things are pretty linked.
Let me explain.
THE GUT-BRAIN AXIS & NERVOUS SYSTEM
There is a bidirectional communication system known as the gut-brain axis, which connects the gut and the brain. Changes in gut health, such as imbalances in gut bacteria or inflammation in the digestive tract, can send signals to the brain that may impact mood and emotional regulation. This means that gastrointestinal symptoms like bloating can potentially influence mood and contribute to irritability.
The nervous system, specifically the autonomic nervous system, regulates the body's response to stress. When individuals experience stress or anxiety, the sympathetic nervous system is activated, leading to changes in gut motility, secretion, and sensitivity. This stress response can exacerbate digestive symptoms such as bloating and discomfort while also affecting mood and emotional well-being, leading to feelings of irritability.
The gut has its own complex nervous system known as the enteric nervous system (ENS), often referred to as the "second brain." The ENS controls various aspects of gastrointestinal function, including motility, secretion, and sensation. Changes in the ENS, such as alterations in gut motility or hypersensitivity to stimuli, can contribute to digestive symptoms like bloating and discomfort, which can in turn influence mood and emotional state via the gut-brain axis.
The nervous system regulates the production and release of neurotransmitters, chemical messengers that transmit signals between nerve cells. Neurotransmitters such as serotonin, dopamine, and gamma-aminobutyric acid (GABA) play key roles in both gut function and mood regulation. Changes in neurotransmitter levels or function can affect gastrointestinal function and mood concurrently, contributing to symptoms like bloating and irritability.
THE MIND
Luckily, treating gut issues & mood issues is also very connected. I’m a big advocate of a mind-body approach.
On the mind side, I started meditating daily to help bring me back into my parasympathetic nervous system, which reduces the irritability (bc irritability lives in fight or flight), and also helps digestion because when you are in your sympathetic nervous system, your body releases cortisol, a hormone that increases the production of stomach acid & slows down digestion. this can lead to a feeling of bloating as food sits in your stomach longer, causing gas & discomfort.
Once I had been meditating for a while, I started doing neural rewiring work, where I would get into my subconscious mind and start neutralizing the emotional charge from my painful & shameful memories. The modality that I practice (and that I teach in the Blush Academy) uses tools rooted in neuroscience to literally re-wire your brain.
Lastly, I started practice active breathwork to strengthen my nervous system. Meditation & restorative breathwork are great for bringing you back to your parasympathetic nervous system, whereas active breathwork intentionally puts you in your sympathetic nervous system to train you to deal with stress. Practicing active breathwork at least a few times per week has allowed me to experience the same level of stressors without actually feeling stressed.
THE BODY
On the physical side of things, I started paying more attention to my nutrition. I started eating foods that really supported my gut health & my emotional health. This dish is a prime example of that.
It’s a lentil-wakame-and cucumber salad, on a creamy navy-bean spread, topped with a gochujang-sesame sauce, and the wakame is tossed in a ginger-tamari dressing. I topped it with scallions, cilantro, chives, gochugaru, sesame seeds, pulse, minced garlic & onion crumble & some bok-choy flowers.
Not only does this combo taste incredible, but it is SO nourishing to every cell of your body. Focusing on the gut & mood benefits:
Gut Health:
Fiber: Lentils, navy beans, sesame seeds, garlic, cucumbers, and dulse are all rich sources of dietary fiber. Fiber helps support gut health by promoting regular bowel movements, feeding beneficial bacteria in the gut, and aiding in the removal of waste and toxins from the digestive tract.
Probiotics and Prebiotics: Miso, Tamari, and gochujang are fermented foods that contain probiotics, beneficial bacteria that can support gut health. These foods can help populate the gut with healthy microbes. Garlic and ginger are prebiotic foods that contain compounds that feed beneficial bacteria in the gut, promoting their growth and diversity.
Antioxidants and Anti-inflammatory Compounds: Wakame, ginger, dates, and dulse are rich in antioxidants and anti-inflammatory compounds that can help reduce inflammation in the gut. Chronic inflammation in the gut can lead to digestive issues and may contribute to mood disorders.
Mood:
Omega-3 Fatty Acids: Sesame seeds, wakame, and dulse are good sources of omega-3 fatty acids, which have been linked to improved mood and reduced risk of depression and anxiety. These fatty acids play a role in brain health and neurotransmitter function.
B Vitamins: Lentils, navy beans, sesame seeds, miso, garlic, and ginger are all sources of B vitamins, including folate (B9), pyridoxine (B6), and cobalamin (B12). B vitamins are involved in neurotransmitter synthesis and regulation, which can affect mood and cognitive function.
Serotonin Precursors: Dates contain tryptophan, an amino acid precursor to serotonin, a neurotransmitter that regulates mood and sleep. Consuming foods rich in tryptophan may help support serotonin production in the brain, potentially improving mood.
Anti-inflammatory Compounds: Ginger, garlic, and gochujang contain anti-inflammatory compounds that may help reduce inflammation in the brain and support overall mood and mental well-being.
THE RECIPE
Salad Ingredients:
1/4 cup dried wakame, 2 cups boiling water
4 Persian cucumbers
1 can brown lentils
2 stalks scallions
a handful of cilantro & chives
1 tsp each of gochugaru (can sub regular chili flakes), minced garlic & onion, sesame seeds, dulse flakes)
Creamy Navy Bean Spread:
1 can navy beans, rinsed
1 cup soaked & rinsed raw cashews
1 cup water
2 cloves garlic
1 tbsp onion powder
4 tbsp chickpea miso
2 tbsp apple cider vinegar
Ginger-Tamari sauce:
a fig-sized knob of fresh, peeled, organic ginger
3 cloves garlic
14 pitted medjool dates
1/2 cup organic tamari
1/2 + 1/3 cup water
1/4 cup rice vinegar
1 tablespoon dulse flakes
Gochujang-sesame sauce:
1 can navy beans, rinsed
2 cloves garlic
5 tbsp gochujang paste
2 tbsp apple cider vinegar
1 cup water
2 tbsp chickpea miso
4 tbsp raw tahini
Instructions:
cover wakame with boiling water in a MASSIVE bowl & allow it to sit till all the leaves fully open
thinly slice your cucumbers
blend all of the ingredients for each of the condiments, set aside
spread the creamy navy bean spread on the bowl
top with strained & rinsed lentils
strain the wakame & toss with ginger-tamari sauce
add the wakame mixture on top of lentils
add cucumber slices
drizzle with gochujang sauce
top with chives, scallions, cilantro, and seasoning blend
