Lemongrass Butterbeans Because Gut Health = Mental Health
There were 2 issues I always had growing up: 1. Gut issues; 2. Mood issues.
On the gut health front, I suffered from chronic constipation my entire life. Well, more precisely, ever since I was weaned off of breast milk. Throughout my childhood, my constipation would sometimes get so bad that my mom— who is very natural, holistic, and averse to pharmaceuticals— would give me laxative chocolates or suppositories because my constipation would get so bad.
On the mood front, I was just kind of a temperamental kid. Even though I was mostly quiet, shy, and subdued, I would sometimes get triggered and have really bad meltdowns.
Both issues got worse as I got older. By the time I was 19, I was completely dependent on stimulant laxatives to be able to have a bowel movement. The laxatives destroyed my gut microbiome & intestinal lining to the point where anything I ate made me bloated.
Similarly, my behavioral issues kept getting worse. My young adulthood was filled with failed relationships (both of the romantic and platonic varieties), I was always overwhelmed, irritable, and flying off the handle.
What I didn’t realize at the time was that these two were inextricably linked, and that my deteriorating gut health was also making my mood worse and worse.
Gut Health = Mental Health
Gut Microbiota and SCFAs: The gut microbiota ferment dietary fibers and resistant starches, producing SCFAs such as acetate, propionate, and butyrate. These SCFAs serve as energy sources for colonocytes and play critical roles in gut homeostasis, immune modulation, and neurotransmitter synthesis. Butyrate, in particular, has been extensively studied for its anti-inflammatory properties and its ability to maintain intestinal barrier integrity.
SCFAs and Neurotransmitter Synthesis: SCFAs can influence neurotransmitter production in the brain through various mechanisms. For example, butyrate has been shown to increase the expression of brain-derived neurotrophic factor (BDNF), a protein involved in neuronal growth, survival, and synaptic plasticity. BDNF levels are often dysregulated in mood disorders such as depression and anxiety.
Neurotransmitters and Mood Regulation: Serotonin, often referred to as the "happy hormone," is primarily synthesized in the gut by enterochromaffin cells. Approximately 90% of serotonin is produced in the gastrointestinal tract, where it plays a crucial role in regulating mood, appetite, and sleep. Dysregulation of serotonin signaling has been implicated in various mood disorders, highlighting the importance of gut health in maintaining optimal serotonin levels.
Gut-Brain Axis and Vagus Nerve: The bidirectional communication between the gut and the brain occurs via the gut-brain axis, which includes neural, hormonal, and immunological pathways. The vagus nerve, a major component of the autonomic nervous system, plays a central role in this communication. Activation of the vagus nerve by SCFAs and other gut-derived signals can modulate neurotransmitter release, neuroinflammation, and stress responses.
Inflammation and Mood Disorders: Chronic low-grade inflammation in the gut, often associated with dysbiosis and increased intestinal permeability, can contribute to mood disorders by disrupting neuroimmune signaling and neuroplasticity. Inflammatory cytokines released in response to gut inflammation can directly affect brain function and neurotransmitter metabolism, leading to symptoms of depression, anxiety, and cognitive impairment.
SCFAs and Immune Modulation: SCFAs exert immunomodulatory effects by regulating the activity of immune cells in the gut-associated lymphoid tissue (GALT) and systemic circulation. Butyrate, for instance, has been shown to suppress the production of pro-inflammatory cytokines while promoting the differentiation of regulatory T cells (Tregs), which play a crucial role in maintaining immune tolerance and preventing autoimmunity.
Clinical Evidence and Interventional Studies: Clinical studies have provided compelling evidence supporting the role of gut health in mood regulation. For example, a randomized controlled trial published in Gastroenterology in 2017 demonstrated that treatment with a probiotic containing Bifidobacterium and Lactobacillus strains improved depressive symptoms and quality of life in patients with irritable bowel syndrome (IBS). Similarly, dietary interventions aimed at increasing fiber intake and promoting SCFA production have shown promising results in alleviating symptoms of depression and anxiety.
Improving Your Gut Health
Given the connection between the two, here are a few tools to improve your gut health & thereby, your mood:
Dietary Changes:
Increase Fiber Intake: Consume plenty of fruits, vegetables, whole grains, legumes, nuts, and seeds rich in fiber. Fiber promotes regular bowel movements, supports the growth of beneficial gut bacteria, and helps maintain a healthy gut environment.
Include Fermented Foods: Incorporate probiotic-rich foods like yogurt, kefir, sauerkraut, kimchi, kombucha, and miso into your diet. These foods contain beneficial bacteria that can populate the gut and improve digestion.
Avoid Processed Foods: Minimize intake of processed foods, refined sugars, artificial sweeteners, and unhealthy fats, as they can disrupt gut microbiota and contribute to inflammation.
Stay Hydrated: Drink plenty of water throughout the day to support digestion, nutrient absorption, and overall gut function.
Manage Stress:
Practice Stress Reduction Techniques: Engage in relaxation techniques such as meditation, deep breathing exercises, yoga, tai chi, or mindfulness practices to reduce stress levels. Chronic stress can negatively impact gut health by altering gut microbiota composition and increasing intestinal permeability.
Regular Exercise: Incorporate regular physical activity into your routine, as exercise has been shown to reduce stress, improve mood, and support a healthy gut microbiome.
Quality Sleep:
Prioritize Sleep: Aim for 7-9 hours of quality sleep per night. Poor sleep patterns can disrupt gut microbiota balance and contribute to mood disturbances and impaired cognitive function.
Stop eating 11+ hours before you intend to wake up the next day.
Avoid Antibiotics Unless Necessary:
Use Antibiotics Wisely: Limit unnecessary antibiotic use, as antibiotics can disrupt the balance of gut bacteria. If antibiotics are necessary, consider taking probiotics to replenish beneficial bacteria afterward.
Stay Active:
Regular Physical Activity: Engage in regular exercise, as physical activity has been shown to support gut health by promoting regular bowel movements and reducing inflammation.
Stay Hydrated:
Drink Plenty of Water: Ensure adequate hydration by drinking water throughout the day. Water helps maintain optimal digestive function and supports the transport of nutrients to cells.
Limit Alcohol and Caffeine:
Moderate Alcohol and Caffeine: Limit consumption of alcohol and caffeine, as excessive intake can disrupt gut microbiota balance and irritate the digestive tract.
This Dish
Butterbeans tossed in a Thai-inspired creamy lemongrass sauce, topped with tamari-sautéed mushrooms, bean sprouts, red cabbage, watermelon radish, Persian cucumber, sunflower greens, cilantro.
The lemongrass sauce has a similar vibe to a green curry from a Thai restaurant, only is has no sugar, no processed ingredients, and no coconut milk; which makes it significantly lighter & more supportive of your health goals.
The Benefits
This dish is designed to elevate your mood by supporting your digestive health. Specifically:
Antimicrobial Properties: Lemongrass & lime leaves contain compounds like citral and limonene, which possess antimicrobial properties. Cilantro contains compounds such as linalool and geraniol that have been shown to possess antimicrobial properties. Coriander seeds also exhibit antimicrobial properties due to their content of bioactive compounds like cineole and terpinene. These compounds help to inhibit the growth of harmful bacteria, fungi, and parasites in the digestive tract, promoting a healthy balance of gut microbiota. Maintaining a diverse and balanced microbiome is essential for optimal digestive function and overall well-being.
Rich in Nutrients: Miso, butterbeans, dulse, medjool dates, bean sprouts, and cashews contain essential nutrients such as potassium, iron, magnesium, zinc, phosphorus, iodine, folate, and vitamins A, B6, C, E, and K, which play crucial roles in supporting overall health, including gut function and mood regulation.
Gas-Reducing Properties: Coriander seeds have carminative properties, meaning they can help reduce gas and bloating by preventing the formation of gas in the digestive tract and facilitating its expulsion. This can alleviate symptoms of indigestion, bloating, and discomfort, promoting greater comfort and well-being.
Probiotic Properties: Miso is a fermented food, which means it contains beneficial bacteria known as probiotics. These probiotics can help promote a healthy balance of gut microbiota by increasing the population of beneficial bacteria in the gut. A balanced gut microbiome is essential for optimal digestion, nutrient absorption, and immune function.
Digestive Aid: Traditionally, lemongrass, cilantro, & lime leaves have been used in herbal medicine to alleviate digestive issues such as bloating, indigestion, and stomach cramps. Its carminative properties help to relax the muscles of the gastrointestinal tract, reducing spasms and discomfort. By supporting smooth digestion and nutrient absorption, this bowl can contribute to overall gut health.
Source of Healthy Fats: Cashews are high in healthy monounsaturated and polyunsaturated fats, including oleic acid and linoleic acid. These fats support the integrity of the intestinal lining, which is essential for optimal gut health and nutrient absorption.
Supports Digestive Enzyme Production: Fermented foods like miso contain enzymes that can help break down food and aid in digestion. This may be especially beneficial for individuals with digestive issues or conditions like irritable bowel syndrome (IBS), as it can help improve nutrient absorption and reduce symptoms like bloating and gas.
Prebiotic Properties: Cashews, dulse, bean sprouts, butterbeans, red cabbage, radishes, and garlic contain dietary fiber, including soluble fiber, which acts as a prebiotic. Prebiotics serve as fuel for beneficial gut bacteria, promoting their growth and activity. A healthy balance of gut microbiota is associated with improved digestion, immune function, and mood regulation.
Magnesium Content: Magnesium, found in abundance in cashews, plays a crucial role in muscle relaxation and stress reduction. Adequate magnesium levels have been linked to improved mood and reduced symptoms of anxiety and depression.
Detoxification Support: Cilantro has been shown to have chelating properties, meaning it can bind to heavy metals and toxins in the body and aid in their elimination. By supporting the body's natural detoxification processes, cilantro may help reduce the burden of toxins on the gut and promote overall gut health.
Immune-Boosting Compounds: King oyster and shiitake mushrooms contain bioactive compounds such as beta-glucans, polysaccharides, and other immune-modulating compounds that support immune function. A healthy immune system is crucial for maintaining gut health and protecting against infections and inflammation in the gastrointestinal tract. By supporting immune function, these mushrooms may help prevent gastrointestinal infections and promote a healthy gut environment.
Serotonin Production: Cashews contain tryptophan, an amino acid that serves as a precursor to serotonin, a neurotransmitter involved in mood regulation. Consuming foods rich in tryptophan, such as cashews, can support serotonin production and contribute to a positive mood.
Supports Gut Microbiota: Emerging research suggests that capsaicin may have prebiotic-like effects, meaning it can selectively stimulate the growth and activity of beneficial gut bacteria. By promoting the proliferation of beneficial microbes in the gut, capsaicin may help maintain a healthy balance of gut microbiota, which is essential for digestion, nutrient absorption, immune function, and overall gut health. A diverse and balanced gut microbiome is associated with improved mood and mental well-being.
Anti-inflammatory Effects: Cashews, butterbeans, lemongrass, jalapeños, coriander seeds, ginger, cilantro, the mushrooms, & dulse contain antioxidants and anti-inflammatory compounds, such as polyphenols and flavonoids, which help reduce inflammation in the body. Chronic inflammation is associated with various digestive disorders and mood disturbances, so consuming anti-inflammatory foods may help alleviate these issues.
Promotes Digestive Health: Capsaicin, the compound responsible for the spiciness of jalapeños, has been studied for its potential to promote digestive health. It may stimulate the production of stomach acid and enzymes, which can aid in the digestion of food. Increased stomach acid secretion can enhance the breakdown of nutrients and facilitate the absorption of essential vitamins and minerals in the digestive tract. Additionally, capsaicin may stimulate intestinal motility, promoting bowel movements and preventing constipation.
Satiety and Blood Sugar Regulation: The combination of protein, healthy fats, and fiber in cashews can help promote feelings of fullness and stabilize blood sugar levels. Balanced blood sugar levels are essential for maintaining energy levels and mood stability throughout the day.
Prebiotic Properties: The polysaccharides found in king oyster and shiitake mushrooms act as prebiotics, which means they serve as food for beneficial probiotic bacteria in the gut. By nourishing these beneficial microbes, prebiotics help maintain a healthy balance of gut microbiota, which is essential for proper digestion, nutrient absorption, immune function, and overall gut health. A diverse and balanced gut microbiome is associated with improved mood and mental well-being.
High in Fiber: Zucchini, radishes, medjool dates, red cabbage, bean sprouts, and butterbeans are rich in soluble and insoluble fiber, which adds bulk to stool and promotes regular bowel movements. Dietary fiber plays a crucial role in maintaining digestive health by promoting regular bowel movements, preventing constipation, and supporting the growth of beneficial gut bacteria.
Digestive Aid: Coriander seeds contain compounds such as fiber, essential oils, and digestive enzymes that can aid in digestion. The fiber content helps promote regular bowel movements and prevent constipation, while the essential oils may stimulate the secretion of digestive juices and enzymes, facilitating the breakdown of food and absorption of nutrients. Ginger is also a known digestive aid, due to bioactive compounds such as gingerol, shogaol, and zingerone, which have been shown to stimulate digestive juices and enzymes that aid in digestion. By supporting optimal digestive function, this dish contributes to overall gut health.
Vitamin K: Red cabbage is a good source of vitamin K, which plays a role in blood clotting and bone health. Vitamin K may also have beneficial effects on gut health by supporting the production of beneficial gut bacteria. Additionally, vitamin K deficiency has been associated with an increased risk of digestive disorders, so adequate intake of this vitamin is important for overall gut health.
Protein Source: Butterbeans are also a good source of plant-based protein, which is important for muscle health, satiety, and overall well-being. Protein is essential for the synthesis of neurotransmitters like serotonin and dopamine, which are involved in mood regulation. Consuming an adequate amount of protein can support a stable mood and emotional well-being.
Natural Sweetener: Despite their sweet taste, Medjool dates have a relatively low glycemic index (GI) compared to other sweeteners like refined sugar. The gradual release of glucose from dates into the bloodstream helps prevent rapid spikes in blood sugar levels, which can contribute to mood swings and energy crashes. By providing a steady source of energy without causing sharp fluctuations in blood sugar, Medjool dates may help maintain stable mood and energy levels throughout the day.
Water Content: Zucchini, radishes, and cucumbers have a high water content, which helps hydrate the body and maintain optimal digestion. Proper hydration is crucial for supporting the movement of food through the digestive tract and preventing issues like bloating and discomfort.
Stress Reduction: The aroma of lemongrass has been shown to have calming and stress-relieving effects. Inhalation of lemongrass essential oil or consumption of lemongrass tea may help to reduce stress and anxiety levels, promoting a positive mood and overall well-being. Although not directly studied, these benefits may extend to eating lemongrass in whole form. Additionally, certain compounds found in coriander seeds, such as linalool, have been studied for their potential to reduce anxiety and promote relaxation. Emerging research suggests that ginger may also have anxiolytic (anxiety-reducing) effects due to its ability to modulate neurotransmitter activity in the brain. Chronic stress can negatively impact gut health by disrupting digestive processes and altering gut microbiota composition. By reducing stress, lemongrass may indirectly support gut health and mood.
Rich in Antioxidants: Zucchini, jalapeños, red cabbage, medjool dates, radishes, the mushrooms, & ginger contain various antioxidants, including vitamins C and A, beta-carotene, and lutein. These antioxidants help combat oxidative stress and inflammation in the body, which can contribute to digestive issues and mood disturbances when left unchecked.
Mood-Boosting Effects: Spicy foods like jalapeños can trigger the release of endorphins, which are neurotransmitters that act as natural painkillers and mood enhancers. Consuming spicy foods may lead to feelings of pleasure and euphoria due to the release of endorphins, which can positively influence mood and emotional well-being. Additionally, the sensation of heat produced by capsaicin may stimulate the nervous system and increase alertness, energy levels, and feelings of vitality.
The Recipe
Sauce Ingredients:
1/2 cup raw cashews
1 raw zucchini
1 tbsp chickpea or white miso
1 tbsp dulse flakes
1 long stalk lemongrass
2 lime leaves
2 cloves garlic
a fistful of cilantro
1 tsp coriander seeds
1 tsp ginger powder
2 pitted medjool dates
1 jalapeno
1/2 cup water
Bowl Ingredients:
4 ish cups mushrooms. I used half shiitake, half king oyster, but you can use only shiitake if you can't find king oyster
2 cups bean sprouts
1/4 head red cabbage
1-2 radishes
3 cans butterbeans
2-4 Persian cucumbers
extra cilantro for garnish
2 cups of any neutral greens. I used sunflower greens, but baby spinach, romaine, any micro green, or even kale would work nicely. I just wouldn't do something like arugula bc that has such an intense, distinct, flavor
Instructions:
Soak cashews overnight in room temp water OR for 10 minutes in hot water
Blend all of the sauce ingredients together in a high-speed blender until SUPER smooth. You may want to remove the jalapeño seeds, or keep half/remove half, just depending on how much spice you want
chop up your mushrooms & sauté them until they halve in size. then add a splash of tamari, and keep sautéing until they are dark, fragrant, soft on the inside & crispy on the outside. shouldn't take long
strain & rinse your beans, toss with the sauce, and heat up
to assemble: put the saucy beans on the bottom of your bowl, and drop each ingredient in fistfuls in a little circle around the beans. garnish with lots of cilantro
Here are some of the products & brands that I used:
I used Jack’s Quality butterbeans. I really like those, and the BioItalia brand of legumes in general, but especially for butterbeans because they use broader ones than some other brands. I ordered it on Thrive Market
I also use Thrive Market brand tamari, and their avocado oil spray
IF YOU USE A MANDOLIN, PLEASE PLEASE PLEASE USE MESH GLOVES, These are the ones I use
For More on Happiness
To hear more about how to increase your happiness levels, listen to episode 180, “7 Scientifically Proven Ways to Increase Your Happiness Levels,” available everywhere you listen to podcasts (including Apple Podcasts here), and you can watch the whole video on Spotify (available here).
