Gut-Brain Axis

During your initial consultation, your dietitian may invite you to participate in this six-week program designed to explore and balance the connection between the foods you eat and the mood with which you take on your day-to-day.  

It is unrealistic to expect that a single dietary intervention approach is right for everyone. Nonetheless, we can all benefit from increasing the amount of nutrient density in the foods we consume, tuning into the foods our bodies may be sensitive to, and participating in a lifestyle that is supportive of our mind and body wellness.  

Current scientific literature clearly establishes the link between mood disturbances and dietary intake. For a closer look at the research please visit my "Research" page.  

If you are deemed to be a good candidate for this program, here is what you can expect:  
 

Protocol for Balancing the Gut-Brain Axis  

The gut-brain axis is a two-way communication system between the gut and brain, influenced by the gut microbiome, nervous system, and immune function. Disruptions in gut health can lead to brain fog, anxiety, depression, and poor memory. In a bidirectional way, chronic stress and mood disorders can also negatively impact digestion. This protocol focuses on restoring gut integrity, reducing inflammation, balancing the microbiome which produces signaling molecules involved in neurotransmitter production/function, and improving stress resilience.
 

Key Components of a Gut-Brain Balancing Protocol  

Remove Gut Disruptors (Elimination Phase – 2-4 Weeks)  

• Remove inflammatory foods and lifestyle habits that contribute to gut permeability, dysbiosis, and neuroinflammation.  

Avoid:  

• Processed foods, refined sugars, artificial sweeteners (disrupt microbiome balance).  
• Gluten and dairy (potential triggers for inflammation and brain fog for some people). 
• Industrial seed oils (can promote neuroinflammation for some people).  
• Alcohol and excessive caffeine (disrupt gut barrier and sleep).  
• Chronic stressors (lack of sleep, overexercising, excessive screen time).  

Repair the Gut Barrier  

• Strengthen the intestinal lining to prevent leaky gut (intestinal permeability), which allows toxins to enter the bloodstream and affect brain function.  

Key nutrients & foods:  

• Bone broth & collagen – Rich in amino acids (glutamine, glycine) to heal gut lining.  
• L-glutamine – An essential amino acid for gut repair.  
• Zinc & vitamin D – Support immune function and gut integrity.  
• Aloe vera & slippery elm – Help soothe the digestive tract.  
• Healthy fats (avocados, olive oil, coconut oil, wild salmon) – Reduce neuroinflammation.  

Restore the Gut Microbiome (Balance & Diversify Gut Bacteria)  

• Increase probiotics: Fermented foods (sauerkraut, kimchi, kefir, yogurt, miso) to enhance beneficial bacteria.  
• High-quality probiotic supplement (with Lactobacillus & Bifidobacterium strains).  
• Feed gut bacteria with prebiotics:  Garlic, onions, leeks, asparagus, bananas, Jerusalem artichokes.  
• Synbiotic Supplements: Recommended on a case-by-case basis.  

Balance the Gut-Brain Neurotransmitters  

• Increase serotonin (for mood and sleep): 90% of serotonin is produced in the gut. Support production with tryptophan-rich foods (turkey, eggs, nuts, seeds, salmon).  
• Optimize vitamin B6 and magnesium intake (found in leafy greens, avocados, almonds).  
• Support dopamine levels (for motivation and focus): Consume tyrosine-rich foods (beef, fish, dairy, eggs, dark chocolate).  
• Reduce sugar and processed foods that cause dopamine imbalances.  
• Balance GABA (for stress reduction): GABA-supporting foods: Fermented foods, green tea, spinach, and almonds.  
• Practice mindfulness, deep breathing, and meditation to regulate nervous system responses.  

Reduce Inflammation & Support Detoxification  

• Anti-inflammatory foods: Turmeric, ginger, leafy greens, berries, and omega-3-rich foods (salmon, walnuts, flaxseeds).  
• Hydration & liver support: Lemon water, herbal teas, cruciferous vegetables, and sweating (exercise or sauna) to help eliminate toxins that affect the brain.  

Optimize the Gut-Brain Connection Through Lifestyle  

• Improve sleep: Aim for 7-9 hours of high-quality sleep (reduce blue light exposure before bed).  
• Manage stress: Incorporate meditation, breathwork, gentle exercise (yoga, walking), and nature exposure.  
• Movement: Regular exercise (even light movement) enhances microbiome diversity and brain function.  

Expected Benefits  

• Improved mental clarity, focus, and memory  
• Reduced anxiety, depression, and mood swings  
• Better digestion, less bloating, and reduced food sensitivities  
• Enhanced stress resilience and sleep quality  

This holistic protocol helps restore balance in the gut-brain axis, leading to better mental and physical health.  

Please note, a microbiome-focused approach to mental health is not a quick fix but can lead to long-term improvements by addressing some of the root causes.