The Brain-Gut Connection

Many people ask whether the MIND diet is an anti-inflammatory diet, especially for those suffering from gastrointestinal (GI) and other inflammatory conditions such as inflammatory bowel disease (ulcerative colitis or Crohn’s disease) irritable bowel syndrome (IBS), multiple sclerosis (MS), and fibromyalgia. First, it’s helpful to understand what happens when the body is under a state of oxidative stress that causes inflammation.

Some oxidation is normal; necessary, even. In fact, the body requires a series of oxidative reactions to create energy for all daily activities. Think of oxidation like a fire burning in a forest. Small, controlled fires can be beneficial - like when toasting marshmallows over a campfire. But if a fire spreads and gets out of control, it can cause widespread damage and destruction. In the body, excessive oxidation, beyond what is required for daily energy needs, can lead to oxidative stress, inflammation and degradation of cells in the brain and body that contribute to advanced aging and disease.

In certain GI conditions, it is believed that healthy bacteria in the gut is disrupted, potentially leading to oxidative stress and inflammation. This can further lead to changes in mood, since the gut is saturated with nerve endings that communicate with the brain, often referred to as the gut-brain axis. Research has even linked disruption of gut microbial metabolism to a myriad of neuropsychological and neurodegenerative disorders, including anxiety, depression, autism, Alzheimer’s disease, Parkinson’s disease, and MS.

Although there is no single diet identified to treat inflammatory conditions, research suggests a very effective way to minimize painful symptoms and potentially worsening overall disease is learning how to “calm the fire.” The first step is knowing which things “fuel” or cause inflammation.

🔥Pro-Inflammatory Foods Fuel the Fire

·  Saturated Fats such as red and processed meats, butter, full fat cheese, deep fried foods, and sweets and pastries

·  Hydrogenated oils contained in margarines, coffee creamers, shortening, and processed snack foods

·  Refined sugars such as high fructose corn syrup, cane sugar, dextrose, and maltodextrin often found in sugar-sweetened beverages and other processed foods

Antioxidants act like firefighters in the body by controlling oxidation and preventing damage. The name of the game becomes “calming the fire.”

💦Anti-Inflammatory Foods Calm the Fire

·  Leafy Greens & Other Colorful Vegetables such as spinach, kale, arugula, collards, broccoli, bell peppers, carrots, tomatoes, cucumbers, mushrooms, eggplant, and Brussels sprouts just to name a few. Try our Heirloom Tomato Salad with Chickpeas and Grilled Lemons here.

·  Unsaturated Fats

o   Omega-3 Fatty fish including salmon, albacore tuna, mackerel, and sardines

o   Nuts, nut butters, and seeds such as pumpkin seeds, chia seeds, and flaxseed

o   Extra-Virgin Olive Oil (EVOO) – look for high-quality EVOO by locating a certification seal on the back of the bottle to ensure purity and freshness.  

Dietary Fiber is an especially important component when it comes to protecting the gut microbiome. The MIND diet incorporates sources of both soluble and insoluble fiber through the categories of leafy green and other colorful vegetables, berries, nuts and seeds, whole grains, and beans and legumes. Fiber maintains the integrity of the intestinal barrier, shielding the gut from inflammation and attack from undesirable bacteria. To cultivate a healthy gut lining, incorporate these sources of fiber:

Prebiotic or fermentable fiber foods:

·  Onions

·  Garlic

·  Leeks

·  Artichokes – Check out our Warm Olives with Artichoke Hearts recipe here.

·  Leafy Greens

·  Whole Grains

·  Soybeans

·  Bananas

Probiotic or fermented foods that contain live bacteria can also help to strengthen the integrity of a healthy brain-gut connection. Try these foods as natural probiotic sources:

·  Yogurt

·  Kefir

·  Kimchi

·  Sauerkraut

A recent review of studies highlights Mediterranean diets in association with lower incidence and progression of inflammatory bowel disease. The MIND diet is a hybrid between the Mediterranean and DASH diets, integrating the aforementioned anti-inflammatory foods with the foods shown to be most powerful for protection against cognitive decline and prevention of Alzheimer’s dementia. Download our MIND Plate for Meal Planning and a Grocery List Template here to help you plan for shopping the MIND foods at the grocery store and building a balanced MIND plate at mealtimes.  

For more guidance on nutrition and inflammatory conditions, check out these RESOURCES:

Nutrition and the MIND Diet for Multiple Sclerosis 

Monash University: The FODMAP Diet 

Work with a Registered Dietitian that specializes in gut health.