Keep your gut happy

Our gut is smarter than you know. Structurally, the stomach resembles the human brain — the enteric nervous system in the gut is the body’s second brain. The enteric nervous system is located in the sheaths of tissue lining the esophagus, stomach, small intestine and colon. Like the brain, this system sends and receives impulses, records experiences and responds to emotions. Its nerve cells are bathed and influenced by the same neurotransmitters that influence your brain. The gut can upset the brain just as the brain can upset the gut. The kind of foods you eat can change the environment within your first and second brain (your enteric nervous system). Feed the gut good stuff, and the brain (your moods) will reflect it.

The three main neurotransmitters which the brain needs —   serotonin, norepinephrine and dopamine — can be enhanced by the foods you eat. Seratonin will give you a sense of security and well being; while dopamine, strength and vitality. Cut back on high-stress foods like coffee, tea, processed foods, refined flour (processed carbohydrates), dairy, sugar, corn syrup that comes from packaged foods, minimise alcohol intake which might temporarily fire these neurotransmitters. And include wholesome foods like whole grain, legumes, vegetables. These will not only give you sustained correct sugars but also help release tryptophan crucial for the release of serotonin, dopamine and norepinephrine. Include vegetables of the starchy variety such as sweet potato, red pumpkin and yams, which are richer on tryptophan, as they help boost serotonin faster. Dopamine and norepinephrine are boosted by protein foods like fish, chicken, turkey, all legumes, and soy fermented products like tofu.

Foods that can increase stress levels are cheese, eggs, salt, baked product, chips and roasted products. Certain foods that can cause mood swings include coffee, milk, sugar, preservatives in food, excessive fruit, or spices can cause you to be too scattered, confused.

Recipe
Here is a porridge recipe to help start your day with the right mood
½ cup leftover brown rice
¼ cup water or almond milk (don’t use nuts if you are using almond milk)
1 tablespoon raisins (optional)
½ apple cut into four and sliced
1 tablespoon walnuts, roasted and chopped
1 tablespoon almonds roasted and chopped
A pinch of cinnamon

Method
Blend brown rice with water or almond milk to a grainy consistency and transfer in a bowl. Stew apples in a little water and a dash of cinnamon. Layer the porridge with apples add mounaka raisins and top it with nuts. Serves one.

— Shonali Sabherwal is a macrobiotic nutritionist, chef, and instructor

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