Have you ever heard of the gut-brain axis? Did you know that it works in both directions? We all know that the brain can send signals to the gut: a mental stress reaction – e.g. the thought of an upcoming exam – sends out stress hormones and we can react with a queasy stomach and feel weak. But it also works the other way around!

What influence does the gut have on the brain?

The brain and gut are directly connected to each other via the vagus nerve and can exchange information. This connection is known as the gut-brain axis.

If we take a closer look at our gut, we realize that it is gigantic in size: it is 10-12 meters long, has a total surface area of half a soccer field, a population of trillions of bacteria and fungi (more microorganisms than human cells, and 95% of them concentrated in just 1.5 meters of large intestine), and is the gateway to our body. The intestine is the connection between the outside world and the inside of the body.

At this point, intestinal colonization, i.e. the microflora, is considered to be of enormous importance:
“The gut influences our emotions and our behaviour much more than we ever imagined,” says Peter Holzer, a professor of experimental neurogastroenterology.
Our intestinal bacteria produce messenger substances – or their precursors – that influence our mood. Considering the amount of intestinal bacteria, this influence is enormous and can have a positive or negative effect. The type of influence is determined by the individual composition of gut bacteria.
And this is indeed very individual: 800 to 1000 different types of bacteria are found in the gut. However, its ecological balance is susceptible to disruption and variable.

And there is a third communication pathway: the cells of the immune system, which are found in both the gut and the brain.

I don’t want to go into it too much now, the topic of the gut is fascinating and a universe of its own! We can philosophize about it for hours and go deeper and deeper. But one thing should be clear:
Our diet, our level of stress or relaxation and the overall health of our body influence our gut flora and vice versa. All of this has a major influence on us and our state of mind.
So what can we do? Exactly, we can make sure that we treat our gut with care. This includes avoiding foods that are harmful to it.

Here is a list of 10 foods you should avoid if you want to have a healthy gut:

Here are 10 types of food that you should definitely avoid or at least reduce to do
your gut some good:

1. Gluten is a protein in the wheat seedling that is intended for the growth of the seedling. It has extremely good baking properties and has been further developed through breeding. However, its molecular structure makes it very compact and difficult or impossible to digest. The gluten fragments that remain attack your intestinal epithelium, more precisely the connection between the intestinal cells. If this is lost, holes develop in the intestine (leaky gut syndrome) and this can lead to inflammation in the body. Similar proteins are found in other cereals such as oats. To improve health, foods containing wheat, spelt, rye, barley, corn and oats should be avoided.
2. Omega-6 fatty acids are polyunsaturated fatty acids found in vegetable oils and fatty animal products from factory farming. In excess, they can lead to inflammation in the body, as they are converted into inflammation-promoting, hormone-like substances.
3. Basically, lectins are harmless in small quantities and give our immune system a boost, but in large quantities they can damage our intestinal mucosa. Particularly high levels of lectins are found in pulses such as lentils or soy, in cereals such as wheat and rye and in pseudocereals such as quinoa or amaranth and nuts.
4. Caffeine, which is found in coffee, tea, energy drinks and chocolate, can help to put the body in a state of heightened alertness, which can increase stress and anxiety. The adrenal glands are stressed by the high fluctuations.
5. Alcohol can lead to a feeling of relaxation and euphoria, but it can also help to increase the stress response in the body. Not only is the liver affected by alcohol consumption, but also the intestinal cells along the way. As soon as alcohol enters the bloodstream, it triggers a systemic inflammatory response. These effects can occur from an alcohol dose of just 30g, which corresponds to around 4 vodka shots or 2 beers. It also has a negative impact on sleep quality and leads to oxidative stress.
6. Too much sugar in the diet can quickly raise and then quickly drop blood sugar levels, which can lead to mood swings, fatigue and irritability. Sugar can have a fatal, if not destructive, effect on these and feeds gut bacteria that are harmful to us. For example, those that cause the body to store less fat.
7. Processed foods such as fast food, chips and sweets often contain high amounts of saturated fat, sugar and sodium, all of which can contribute to stressing the body.
8. Trans fats are found in many processed foods, especially fried foods, snacks and baked goods. Trans fats can promote inflammation in the body and put the body under stress.
9. A fact that many people are unaware of: fructose (fruit sugar) in excess and without the protective fiber found in fruit can cause inflammation directly in the intestines [3,16]. This is particularly true of sweet snacks that do not contain fruit. The combination of fructose and omega-6 fatty acids, such as those found in chips and cola or Nutella, is the worst combination for intestinal health.
10. In contrast to unprocessed meat (such as steaks or goulash), processed meat such as salami, ham or Leberkäse contains higher amounts of so-called AGEs (alkylated saccharification products), which are formed during processing. AGEs have similar effects to lectins and can attack proteins and cause them to clump together. Intestinal cells in particular are at risk during the digestion of processed meat. Due to the presence of AGEs, processed meat is associated with a higher risk of colorectal cancer.
    

What can I do to make myself happy?

Enough of the negative things, we now know what is not good and what we can pay attention to in order to slowly free ourselves from the stress swamp. Get enough sleep, incorporate relaxation into our everyday lives and avoid toxic foods. But we really want to clean up our act and so we should focus on a diet that is as healthy as possible. It sounds a bit threatening, this thing with the intestinal bacteria, you can’t imagine how much you can be influenced.

But let’s look at this in a positive light: if we have managed to bring our intestinal colonization to a good status, i.e. have accumulated predominantly good bacteria, it is a huge relief for the organism. In theory, it could look like this: Our gut strengthens our backs in stressful situations, we are more resilient and automatically more optimistic. We have a natural appetite for foods that are good for us and allow our microbiome to thrive. We are more relaxed and stress hormones don’t get us down so easily.

In order to achieve this, a beneficial diet is necessary. In this case, one that is tailored to stress sufferers.

A treat for the gut!

There is a very simple and logical solution to cultivating good bacteria in our system: we consume good bacteria, so-called probiotics. These are preparations that contain viable microorganisms, for example lactic acid bacteria and yeasts.

Examples of these foods are

• Raw sauerkraut
• Raw food fermented nut yogurt
• Kombucha ( fermented tea )
• Kefir
• Miso
• Apple cider vinegar
• Kimchi
• Tempeh
• Bread drink
• Some vegetables

The emphasis here is on viable. The bacteria must of course still be intact when you consume them. This is the reason why store-bought sauerkraut, kombucha from the supermarket and everything else from conventional sources may be delicious, but is not really effective. They are pasteurized and therefore the bacteria are no longer effective.

Scientifically confirmed!

There are already scientific studies on the beneficial properties of probiotics. Here is a study from May 2016: it was found that taking probiotics (for 8 weeks) not only alleviated abdominal pain and digestive problems caused by exam anxiety, but also lowered cortisol in students who were about to take an exam.
In the corresponding placebo group, however, cortisol continued to rise the closer the exam approached.

In addition to probiotics, there are also so-called psychobiotics.

Psychobiotics are bacteria that alter the production and effectiveness of stress-regulating neurotransmitters and thus have a positive influence on our emotional state, stress resilience and emotions, i.e. bacteria that are even more specifically targeted at our stress issues.

A diet that is particularly rich in psychobiotics is called a psychobiotic diet. Psychobiotics are foods that have a beneficial effect on the psyche through their influence on the intestinal flora.
A study by APC Microbiome Ireland, a group of scientists from Ireland dedicated to researching the intestinal microbiome, showed that the psychobiotic diet was able to reduce stress, i.e. apparently make people less sensitive to stress. The study was published in the journal Molecular Psychiatry.

Psychobiotic nutrition

Psychobiotic nutrition is a fairly new concept. If you are interested, you can take a look at a menu plan for such a diet here: Psychobiotic diet
( The diet plan is not vegan, as the concept is quite new, it has not really been worked out yet and can be researched individually 😉 )

Even more than the A and the O: Nutrients

We can already make up for some of it with all the clever tips and tricks. But when it comes to chronic stress, we have reached the physical level. We have completely “cleaned out” our own bodies. What is a born-out on a physical level? We are burnt out, we have completely used up our resources.
And that’s exactly why you need a few good nutrients from the plant pharmacy!

1 Our DOCTOR RAW favorite: The TXT Complex Tiamat

Lupin protein with sea buckthorn and acerola for optimal metabolic control and brain performance

The TXT Complex is a unique snack designed to stop cravings while providing cellular satiety with key essential nutrients. This complex was developed by Prof. Poeggeler and Californian scientists in response to the challenges of modern times and is based on the revolutionary Tiamat technology. During a development phase lasting over 12 years, the researchers were able to prove that the Tiamat technology enables increased absorption of hexagonal water in connective tissue and collagens.

The ingredients of TXT Complex include sweet lupin protein (Lupinus albus), sea buckthorn powder (Hyppophae rhamnoides) and acerola powder (Malphigia glabra). These contain significant amounts of bioflavonoids such as liposomal apigenin, quercetin and luteolin.
These bioflavinoids all affect the Klotho protein, which plays an important role in regulating the ageing process and promoting longevity. By taking these substances, an increased production of Klotho could be achieved.

A magical fountain of mice

The protein α-Klotho is crucial for maintaining health. However, as we age, the production of α-Klotho in the body declines. Unfortunately, this decline leads to an increase in diseases such as Alzheimer’s, diabetes and kidney disease. Previous experiments on (once again, the poor) mice, have shown that a decrease in α-Klotho shortens their life expectancy. However, increasing α-Klotho levels by adding a special gene increased their life expectancy by a whopping 30%! For people under stress, this is “big news”, because stress – especially chronic stress – accelerates the ageing process (this includes oxidative stress, chronic inflammation, a weak immune system and much more).
Increased production of Klotho could counteract the negative effects of stress on our body and give it a friendly nudge towards youthfulness.

Full plant power!

The product also contains a high concentration of important amino acids such as phenylalanine, tyrosine, tryptophan, arginine, glutamine, proline, leucine, isoleucine and valine. More on this in the next paragraph…

By the way: The TXT Complex not only contains tryptophan, it also increases the plasma concentrations of tryptophan and its metabolites, such as indole-3-propionic acid and 5-methoxytryptophan. These metabolites have strong antioxidant, anti-inflammatory and protective effects.

2 amino acids are necessary for the psyche and the brain

Amino acids are the precursors of neurotransmitters, which act as messengers between nerve cells and influence our thoughts and feelings. They therefore have a key function here. A balanced ratio of neurotransmitters is of great importance for a stable nervous system – especially when we are under stress!

• Serotonin is probably the best-known mood-enhancing neurotransmitter. It is formed from the amino acid tryptophan. A lack of serotonin (i.e. tryptophan) leads to depression and sleep disorders. Tryptophan is less well absorbed by our body when we are under stress, so it should be given special attention!
• Dopamine also has a direct influence on the psyche. It is needed for functions such as learning, memory, drive, attention and motivation. A lack of dopamine can lead to lethargy and depression.
• GABA is a calming neurotransmitter that is formed from the amino acids glutamine and glutamic acid. It brings us down and helps us to relax.
• Glycine not only acts as a neurotransmitter, but also has a variety of metabolic functions and plays a role in memory formation and concentration.
• Arginine is necessary for good memory performance, as it is used to form nitric oxide, which is involved in the formation of synapses and memory performance. Glutamic acid is important for learning ability, while taurine and cysteine provide antioxidant protection for nerve cells.

We can also use them to counteract stress-related muscle loss, because we supply our body with proteins in the best possible composition.
Amino acids are not only the precursors of important neurotransmitters, they are our building blocks. We are made up of them; they are essential for the survival of every human being, every animal and every plant!

3 Magnesium – the secret hero for the mind

Stress sufferers should always have some magnesium to hand, because it is the secret hero for the mind! When we are under a lot of pressure, we excrete an excessive amount of magnesium in our urine and get even deeper into the stress vortex, which can sometimes be really dangerous… But read for yourself.

In the worst case, magnesium deficiency means danger for the heart. The deficiency leads to hyperacidity and causes heart cells to die. This can even lead to vascular occlusion, i.e. a heart attack. A high magnesium level in the blood, on the other hand, effectively protects us from heart attacks.

Why is this the case?
Magnesium is the antagonist of calcium and prevents too much calcium from flowing into our cells.
Magnesium is essential for the heart because it widens the constricted coronary vessels, reduces oxygen consumption and ensures that our heart muscle performs better.
The mineral can also reduce angina pectoris pain that radiates into the arm. Chronic dizziness can also be linked to magnesium levels.

The short-term effect of the mineral is also important for us: thanks to its stabilizing effect on the cell membranes, it slows down the excessive production of stress hormones and makes the cells less sensitive (to them). By shutting down the nerve impulse conduction after the stressful moment, it calms our nervous system down again. Overstimulated and tense muscles relax – not only in the legs and neck, where they hurt but are not dangerous, but also in our precious heart muscle.

With a deficiency, it can be almost impossible to calm down. The brain is also dependent on magnesium: it reduces the activity of the sympathetic nervous system and lets the parasympathetic nervous system take over. This is the part of our nervous system that is responsible for regeneration, sleep and good digestion.

Caution: Magnesium deficiency is not visible in the blood test, as the body “replenishes” magnesium from depots such as the heart muscle.

4 Zinc and the psyche

Zinc is necessary for the functioning of more than 300 enzymes involved in fat, protein and carbohydrate metabolism. The tasks of these enzymes are of course extremely diverse: protein synthesis, cell division, activation of hormones and the immune system – and much more.
The experienced reader will already realize here: a zinc deficiency has an impact on our entire body!
The highest zinc content is found in the hippocampus. The hippocampus is our working memory, so to speak, and the interface between short and long-term memory. A special feature is that new cells can be formed here for a lifetime. And this is where zinc comes into play: zinc ions are involved in the regulation of nerve signals at the synapses.

Depressed people have been found to have low levels of zinc in their brains, and a 2011 study showed that the most depressed patients had the lowest zinc levels. This may also be due to the fact that we excrete more zinc in our urine, sweat and saliva when we are under more stress.

We end up in a vicious circle: taking zinc – or a good level of zinc in the body – has been shown to have an antidepressant effect.

Zinc deficiency leads to a decrease in zinc in the nerve synapse, which leads to an increase in NMDA receptors. These receptors react to glutamate, an excitatory neurotransmitter that can be responsible for toxic effects in the brain if too much is present.
A zinc deficiency therefore floods the brain with glutamate – which can lead to migraines, dementia, anxiety, depression and other mental illnesses in the long term. In addition, the release of the neurotransmitter GABA is reduced, a substance that has a very calming effect on us (GABA is freely available and can help us to calm our thoughts somewhat)

Incidentally, one of the ways antidepressants work is by increasing the production of BDNF – a nerve growth factor – in the hippocampus, which helps with nerve recovery, adaptation and repair. It is precisely this nerve growth factor that is minimized by a zinc deficiency!

To summarize: Zinc is important for a stable psyche and the functioning of the brain, but is increasingly excreted during stressful phases and can therefore lead to profound problems.

The hormones

Since zinc, as already mentioned, is the activator of more than 300 enzymes, it also has an influence on the hormone system. We need it for the formation of thyroid, growth, stress and reproductive hormones. The cells of the reproductive organs divide particularly quickly and therefore react very sensitively to a zinc deficiency. Within a few weeks, the activity of hormone-producing enzymes can drop by half. You can read here that hormones have a major effect on our psyche and also our stress management:

The influence of hormones on the psyche

The better form of zinc supply is colloidal zinc (as the antagonist copper is not affected).

5 Vital mushrooms – the nerve healers

The Hericium medicinal mushroom strengthens the nervous system when nerves are weak. It stimulates the production of nerve growth factors and rebuilds the myelin layers of the nerves – which means that it can actually help with the regeneration of nerve tissue. The mushroom is also an adaptogen and ensures that stress hormones cannot damage the body so easily. It counteracts them, so to speak, and is therefore mood-enhancing. Nervousness, inner restlessness, nervous-related blood pressure fluctuations, depression, anxiety (such as test anxiety) and sleep disorders as well as psychosomatic complaints could be improved.

The Reishi medicinal mushroom is also used in Chinese medicine for psychological complaints. These can be Restlessness, nervousness, stress, insomnia, palpitations and panic attacks .
Reishi makes it easier for the body’s own GABA (the calming neurotransmitter, remember) to dock onto the right receptors in the brain. Even if we don’t have a high GABA level in our body, we can still relax with reishi. The mushroom helps to restore inner calm.

The Cordyceps medicinal mushroom is considered an effective natural tonic, regenerative and anti-stress agent. In traditional Chinese medicine, its positive effect on the health of the kidneys and lungs is particularly emphasized, as it strengthens the Qi, the vital energy, of these organs. Recent studies have confirmed the benefits of cordyceps mushrooms for the kidneys and lungs.
One possible explanation for the stress-relieving effect of the Cordyceps medicinal mushroom lies in its ability to contain a large number of antioxidant substances. These substances can inactivate free radicals and protect the body from cellular damage. A study published in 2000 suggests that Cordyceps sinensis extracts have strong antioxidant and anti-lipid peroxidation activities. These properties could help to protect the body from the effects of stress.

An interesting reference to the possible benefits of the Cordyceps mushroom comes from the Chinese Athletics Association after the 1993 World Athletics Championships. They stated that the success of their athletes, who had set several records, was also due to the intake of the vital mushroom.

6 Iron

In particular, the neurotransmitter dopamine, which is important for healthy drive and communication between the brain and spinal cord, is dependent on sufficient iron. Iron deficiency can even weaken enzymes that do not themselves contain iron, such as the copper-containing enzyme monoamine oxidase. This enzyme triggers feelings of happiness, euphoria and optimism in the nervous system by converting proteins into “happiness hormones” such as noradrenaline. As a result, people with iron deficiency can feel less emotionally well, be more sensitive and possibly feel more pain.
In addition to the existing lack of energy, which can also affect the psyche, mood swings often occur, which can extend to the development of depression. Sleep disorders, low stress resistance and missing menstrual cycles can also occur, as iron is also required for the production of sleep hormones such as melatonin, stress hormones such as cortisol and sex hormones. Dizziness, headaches, muscle pain, shortness of breath, palpitations, reduced performance and states of exhaustion that can lead to burnout are not uncommon symptoms of iron deficiency.
It is amazing what effects a seemingly simple iron deficiency can have on the body.

Conclusion

In the world we live in, it is essential to protect our mental and physical health. Stress can overwhelm us, it can swallow us whole. But we also have the power to do something about it. Let’s take time for ourselves, nurture our relationships and set priorities that bring us joy and balance! Let’s prioritize our health, good nutrition and substitution.

Stress is a natural part of life, but it is up to us how we react to it.

So let’s take a conscious step back together and remind ourselves that we don’t have to do everything at once. Let’s integrate small time-outs and relaxation rituals into our everyday lives, be it through meditation, exercise or simply reading a good book.

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Important note

This article was compiled at the time of publication taking into account current studies and has been reviewed by experts. However, it is important to note that it should not be used for self-diagnosis or self-treatment and is not a substitute for consulting a doctor. Before taking any action, whether based on this article or any other, it is advisable to always discuss it with your doctor first. Your doctor can provide sound medical advice and make individualized recommendations based on your specific needs and health condition.