Regulate Your Nervous System with Sumac Cauliflower
I used to have the most severe constipation & gut issues.
I felt like I tried everything—I ate fiber, I drank lots of water, I walked a lot, I tried acupuncture & visceral manipulation…yet, the problem persisted.
What I didn’t realize at the time was how big of a role my nervous system played in my gut issues, and how I needed to focus on my nervous system in order to heal the gut issues.
Gut Health x Nervous System
The relationship between the nervous system and gut health is a complex and deeply interconnected one, involving multiple systems and pathways within the body. This connection, often referred to as the gut-brain axis, encompasses the central nervous system (CNS), autonomic nervous system (ANS), and enteric nervous system (ENS). Understanding this intricate network is essential for comprehending why regulating the nervous system is crucial for addressing digestive issues such as bloating, constipation, and overall gut health.
Anatomy and Components of the Gut-Brain Axis
Central Nervous System (CNS): The CNS consists of the brain and spinal cord, serving as the primary control center for the body’s functions and responses.
Autonomic Nervous System (ANS): The ANS controls involuntary bodily functions and is divided into two main branches:
Sympathetic Nervous System (SNS): This branch prepares the body for 'fight or flight' responses during stressful situations.
Parasympathetic Nervous System (PNS): This branch promotes 'rest and digest' activities, supporting relaxation and digestion.
Enteric Nervous System (ENS): Often called the "second brain," the ENS is a vast network of neurons embedded in the walls of the gastrointestinal (GI) tract. It operates independently but communicates extensively with the CNS, playing a crucial role in managing digestive processes.
Neurotransmitters and Hormones in the Gut-Brain Axis
Serotonin: Approximately 90% of the body’s serotonin is produced in the gut, influencing both mood and gut motility.
Acetylcholine: This neurotransmitter stimulates muscle contractions in the GI tract, aiding in peristalsis.
Cortisol: Known as a stress hormone, cortisol can affect gut permeability and inflammation.
How the Nervous System Affects Gut Health
Stress and the Sympathetic Nervous System
Chronic activation of the SNS due to stress can significantly impact digestion. When the body is in a constant state of 'fight or flight,' several adverse effects on the gut can occur:
Impact on Digestion: Stress reduces blood flow to the gut, inhibits digestive secretions, and slows peristalsis. This can lead to digestive problems such as bloating, constipation, and irritable bowel syndrome (IBS).
Inflammation and Permeability: High levels of stress hormones, like cortisol, can increase gut permeability (commonly known as leaky gut) and promote inflammation, exacerbating digestive issues.
Rest and Digest - The Parasympathetic Nervous System
In contrast, the activation of the PNS enhances digestive processes:
Stimulation of Digestive Processes: The PNS increases blood flow to the intestines, stimulates the secretion of digestive enzymes, and promotes peristalsis, aiding in the efficient movement of food through the digestive tract.
Vagal Tone: The vagus nerve, a major component of the PNS, plays a crucial role in regulating gut motility and inflammation. Higher vagal tone is associated with better digestion and reduced gut inflammation.
Specific Gut Issues and Nervous System Regulation
Bloating
Gas and Motility: Stress can alter gut motility, leading to either rapid transit (diarrhea) or slowed transit (constipation), both of which can cause bloating.
Visceral Hypersensitivity: Stress and anxiety can increase the sensitivity of the gut's nervous system, making individuals more prone to feeling bloated.
Constipation
Peristalsis: Stress-induced inhibition of the PNS can slow down peristalsis, leading to constipation.
Muscle Contraction: Proper regulation of the nervous system ensures coordinated muscle contractions in the intestines, which are necessary for regular bowel movements.
Overall Gut Health
Microbiome Balance: Stress can alter the composition of the gut microbiota, leading to dysbiosis, which is associated with various digestive disorders.
Immune Response: Chronic stress can weaken the immune system, which is closely linked to gut health, as a significant portion of the immune system resides in the gut-associated lymphoid tissue (GALT).
Regulating the Nervous System to Improve Gut Health
Stress Management Techniques
Mindfulness and Meditation: These practices can activate the PNS, reduce stress hormone levels, and improve gut motility and sensitivity.
Breathing Exercises: Techniques like diaphragmatic breathing can stimulate the vagus nerve, enhancing vagal tone and promoting digestive functions.
Diet and Nutrition
Probiotics and Prebiotics: Supporting a healthy microbiome with these can positively influence the gut-brain axis.
Anti-inflammatory Foods: Foods rich in omega-3 fatty acids and other anti-inflammatory compounds can reduce gut inflammation and improve nervous system function.
Physical Activity
Exercise: Regular physical activity can reduce stress and stimulate the PNS, improving gut motility and reducing symptoms of bloating and constipation.
Adequate Sleep
Sleep Hygiene: Ensuring sufficient and quality sleep helps regulate stress hormones and supports overall nervous system health, which in turn benefits digestive health.
This Dish
Sumac-coated roasted cauliflower on a creamy saffron-cannellini bean spread, drizzled with beet-navy bean sauce, creamy blue spirulina sauce, and creamy saffron-cannellini bean sauce; lemon zest; cilantro blossoms, chive blossoms, borage, dame-rocket flowers, gem marigolds, pansies
The Benefits
I designed this dish to help regulate your nervous system & support your gut health. Specifically:
Cauliflower contains choline, a vital nutrient for the synthesis of acetylcholine, a neurotransmitter essential for memory, mood, and muscle control. Adequate choline intake supports cognitive function and neural signaling.
Navy beans, cauliflower, cannellini beans, beets, and cilantro are a good source of folate, which is crucial for DNA synthesis and repair, vital for neuron growth and maintenance. It also supports the production of neurotransmitters and is essential for brain development and function.
Garlic, onions, and cauliflower are rich in vitamin B6, which is involved in the synthesis of neurotransmitters such as serotonin, dopamine, and norepinephrine. These neurotransmitters regulate mood, sleep, and concentration. Vitamin B6 also helps regulate homocysteine levels, an amino acid that, at high levels, can be neurotoxic and increase the risk of neurodegenerative diseases.
Cauliflower contains glucosinolates, which are converted into isothiocyanates in the body. These compounds have been shown to have neuroprotective effects, potentially reducing the risk of neurodegenerative diseases by protecting against oxidative stress and inflammation.
Cashews, navy beans, & cannellini beans have magnesium, which is essential for nerve function and helps regulate neurotransmitter release. It also plays a role in muscle function, including the muscles in the gastrointestinal tract, promoting healthy digestion and regular bowel movements.
Cauliflower, lemon zest, cilantro, & sumac are rich in Vitamin C, a potent antioxidant that helps protect neurons from oxidative damage, supports the immune system, and aids in the synthesis of neurotransmitters. It also promotes gut health by enhancing the integrity of the gut barrier and supporting the microbiome.
Navy beans, cannellini beans, beets, & blue spirulina are good sources of iron, a necessary mineral for the production of hemoglobin, which carries oxygen to the brain and other tissues. Adequate iron levels are essential for cognitive function and preventing fatigue.
Cauliflower has vitamin K, which has anti-inflammatory properties that protect the brain from inflammation, which is linked to cognitive decline and neurodegenerative diseases. It also plays a role in maintaining healthy blood vessels, including those in the brain.
Beets, navy beans, & cannellini beans are good sources of potassium, which is crucial for nerve signal transmission and muscle contraction, including the smooth muscles of the digestive tract. It helps maintain fluid balance and supports healthy blood pressure.
Navy beans, cannellini beans, miso, cashews are good sources of protein. Proteins provide amino acids, the building blocks for neurotransmitters and other essential proteins in the body. Adequate protein intake supports overall brain function and repair of gut lining cells.
Cashews have healthy fats, which are important for maintaining the integrity of cell membranes, including those of neurons. They also provide energy and support the absorption of fat-soluble vitamins.
Saffron contains compounds like crocin and safranal, which have antioxidant and anti-inflammatory properties. Saffron has been shown to improve mood and cognitive function and may have protective effects against neurodegenerative diseases.
Saffron’s mood-enhancing effects are believed to be due to its ability to modulate neurotransmitters like serotonin, dopamine, and norepinephrine. Compounds in saffron, such as crocin and safranal, have been shown to inhibit the reuptake of serotonin, similar to the mechanism of action of selective serotonin reuptake inhibitors (SSRIs) . Saffron’s anti-inflammatory and antioxidant properties also contribute to its beneficial effects on mood. Chronic inflammation and oxidative stress are linked to depression and other mood disorders, and saffron's ability to reduce these can improve overall mood health . Saffron’s effect on mood is really well-researched:
A meta-analysis published in the Journal of Integrative Medicine in 2014 reviewed multiple randomized controlled trials and found that saffron supplementation significantly improved symptoms of depression compared to placebo. The analysis included six studies with a total of 230 participants. Saffron was found to be as effective as conventional antidepressants like fluoxetine (Prozac) and imipramine (Tofranil) .
A double-blind, randomized, placebo-controlled trial published in Progress in Neuro-Psychopharmacology & Biological Psychiatry in 2005 showed that 30 mg of saffron per day was effective in treating mild to moderate depression. The study involved 40 adults and found that saffron had a comparable effect to imipramine, with significantly fewer side effects .
A study published in Human Psychopharmacology: Clinical and Experimental in 2016 investigated the effects of a standardized saffron extract (affron®) on mood in healthy adults with mild to moderate anxiety and depression symptoms. The 8-week study with 60 participants found that saffron significantly reduced anxiety and depression symptoms compared to placebo .
Research published in BJOG: An International Journal of Obstetrics & Gynaecology in 2008 examined the effects of saffron on premenstrual syndrome (PMS). The double-blind, randomized, placebo-controlled study involved 50 women with PMS who received 30 mg of saffron daily. The results showed a significant reduction in PMS symptoms, including mood swings, compared to the placebo group.
Sumac contains curcumin, which has strong anti-inflammatory and antioxidant properties. It supports brain health by reducing inflammation and oxidative stress.
Miso is a fermented food, rich in probiotics, the beneficial bacteria that support a healthy gut microbiome. They enhance digestion, boost the immune system, and can positively influence the gut-brain axis, impacting mood and cognitive function.
Garlic & onions contain prebiotics, types of dietary fiber that feed beneficial gut bacteria. They support the growth of a healthy microbiome, which is crucial for digestion, immune function, and the production of certain neurotransmitters.
The Recipe
Beet-Navy Bean Spread Ingredients:
1 can navy beans
1.5 cups raw cashews
1-2 medium small roasted red beets
4 tbsp chickpea or white miso
1 tbsp of the juice from fermented beets (you can omit this if you can’t find any)
1 tbsp onion powder
4 tbsp apple cider vinegar
Blue Spirulina Sauce Ingredients:
1 cup raw cashews
1 cup water
3 tbsp chickpea or white miso
2 tbsp ACV
1 tbsp onion powder
2 cloves garlic
1 tsp blue spirulina
Saffron-Cannellini Bean Spread Ingredients:
1.5 cups raw cashews
1 can cannellini beans
3 tbsp chickpea or white miso
2 tbsp ACV
1 tsp saffron threads + 1 ice cube
1 tbsp onion powder
2 cloves garlic
Other Ingredients:
1 head of cauliflower
1 tsp sumac
1 tsp ACV
1 tbsp avocado oil
cilantro, chives, and zest of 1 lemon
Instructions:
Soak cashews overnight, or for 10 minutes in hot water
Preheat oven to 425F (I used convection roast setting, I think it roasts quicker)
Roast beets for 1-1.5 hours (do this ahead of time/before the cauliflower so you can make the sauces while the cauliflower is roasting)
Put the saffron on an ice cube in a small bowl. As the ice melts, it’ll help the saffron bloom, so the flavor and color are richer in the recipe
Remove the leaves from the cauliflower stem
Combine sumac, ACV, and avocado oil, and coat the cauliflower with it
Roast the cauliflower until it’s fully charred on the outside (took about 45-50 minutes for me, but it will depend on the size of cauliflower & your oven), and then turn the oven off BUT DO NOT REMOVE THE CAULIFLOWER. Let it sit in the turned off oven for at least 30 minutes so the inside can steam and cook through. This creates a decadent molten texture on the inside, while leaving the outside crispy
Blend all of the sauce ingredients together
To assemble:
Spread one of the sauces on the plate (tbh it doesn’t really matter which)
Place the cauliflower on top
Drizzle the 3 sauces on
Top with lots of lemon zest, chives & cilantro (I used cilantro & chive blossoms, but the green parts of the plant are fine)
When serving, cut into it like a cake!
Links from this recipe
I buy my saffron from the Persian store. By far has the best flavor
I like Eden Foods or Bio Italia brand of beans
I’m currently loving Rhapsody or South River brands for miso
I buy my raw cashews on Thrive Market
For More on the Nervous System
To hear more about your nervous system & how to regulate it, listen to episode 185, “Am I the A**hole: Nervous System Dysregulation, Polyvagal Theory, & the Vagus Nerve,” available everywhere you listen to podcasts (including on Apple Podcasts here) and you can watch the whole episode on Spotify (available here).
