Brainy Bites: Feeding Your Gut to Fuel Your Mind

FEATURE | HEALTH

Written by Ishani Mathur (she/her) | @vohnriladki | Contributing Writer

Those who came before us say that student years are the best, and to enjoy them while they last. But with eye bags so big they could carry all the groceries in one trip, plus a scheduled breakdown every other week, it’s almost impossible to be optimistic anymore. 

Most of us fit the stereotype; our entire student existence is wired on mental chaos and two-minute ramen. But is one related to the other? To what extent does our gut health impact our mental health? I never considered it. I fought my lactose and gluten intolerance every time I ordered a  flat white with cow’s milk or ate pesto pasta for dinner, staunchly telling myself, “What doesn’t kill you makes you stronger.” Against my will, a dear friend switched me over to a lactose and gluten-free diet while simultaneously adding in more vegetables, promising that my mind would feel better if my body did too. I didn’t enjoy it; the thought of red lentil pasta made me cringe. But I was feeling better in two weeks, and it wasn’t just because I no longer had to stockpile toilet paper. I wasn’t sluggish or bloated like before, desperately needing a post-lunch siesta. 

And… et voilà!—my mental health had noticeably improved. Suddenly, that pasta didn’t seem so bad after all. 

Sure, we could argue that this scenario is relative, and everyone’s body is different. However, new and upcoming research reveals at something more than just intolerances and personal quirks. It’s not a coincidence; there is a link between what we eat and how we feel—a more intentional connection between the gut and the brain. It’s not only for those who suffer from pre-existing conditions; this relationship affects each and every one of us, often in ways that we are only beginning to comprehend. 

The gut is often referred to as the ‘second brain’. It is lined with millions of nerve cells called neurones and trillions of microorganisms, widely known as microbiota. These microbiota are imperative to many bodily functions, such as digestion, metabolism regulation, and influencing our mood and mental health. Ninety per cent of the ‘happy hormone’ serotonin is produced in our gut; when the gut is inflamed or unbalanced due to poor diet, stress, lack of sleep,  or illness, it can result in decreased serotonin production, followed by feelings of anxiety or depression. Half the time, we can’t pinpoint why we have that bad “gut feeling”. 

The gut-brain connection is a complex relationship involving hormones, the immune system, and the nervous system. It's not just about serotonin; the gut-brain axis, a two-way communication between the gut and the brain, plays a crucial role. Hormones like cortisol, released during moments of stress,  can disrupt gut function, leading to digestive issues that, in turn, worsen stress—a vicious cycle.  The immune system also contributes; when the gut is compromised, it can lead to inflammation,  which is linked to various mental health issues, including anxiety and cognitive decline. For students, who often face constant stress and poor eating habits, this imbalance can significantly affect both physical comfort and mental well-being. Disrupted digestion and chronic stress can create a loop, where each factor worsens the other, making it challenging to escape the cycle of anxiety, depression, and fatigue. 

So, how do we manage this intricate system, especially when life is hectic and time and money are tight? To shed some light on this, I consulted Dr Thoma, a lecturer at AUT’s School of Public  Health and Interdisciplinary Studies. According to Dr Thoma, managing gut health doesn’t require drastic changes or expensive regimens. It’s about making small, sustainable adjustments that fit into our lives.

Some simple solutions he recommended are to eat at regular intervals, avoid processed foods, and incorporate more whole foods into our diet—foods that are rich in fiber, like fruits, vegetables, and whole grains. These foods nourish the gut microbiome, promoting a healthy balance of bacteria that can support both gut and mental health. 

Dr Thoma also believes in a multidisciplinary approach, emphasising the importance of reducing stress. Chronic stress can wreak havoc on the gut, leading to a cycle of poor digestion and increased anxiety. Practices like mindfulness, meditation, or even just taking a few minutes each day to breathe deeply can make a significant difference. Ensuring a regular sleep routine and creating a restful environment can also help support both gut health and mental clarity. And while exercise is often touted for its physical benefits, it also plays a key role in maintaining a healthy gut. Regular physical activity, even just a short walk in the park, can enhance gut motility and reduce inflammation, both of which are essential for a healthy gut-brain axis. 

The takeaway? Maintaining gut health isn’t about perfection—it’s about consistency. It’s not just about eating more veggies or taking a probiotic; everybody is different and reacts in its own way.  It’s about creating a lifestyle that suits and supports balance in YOUR body. And this balance goes beyond the student years, setting the foundation for long-term health. 

It’s easy to reach for convenience when life gets hectic, but perhaps we should think twice before grabbing that packet of two-minute ramen. The choices we make today—what we eat, how we manage stress and sleep—aren’t just about the present moment. They are about nurturing a spectrum of rest, digestion, and healing, rather than spiralling into a cycle of stress, fight, and flight.  Because, after all, you are what you eat.