This article was submitted by Risa Oze, Founder and CEO of Holding Space Heals.

You are what you eat is an age-old saying with good reason. It makes sense, what goes in precedes what comes out. This is why understanding the importance of a healthy the gut-brain connection diet is imperative.

To expand on this truth, food is our ultimate source of energy, providing the fuel for all our expenditures which culminate in our behavior and even mood. Food is ingested and digested and ultimately resides in the gut which makes up its own micro-biome – a whole world of bacteria (good and bad) living in our tummies.

Our bodies are a beautiful and complex system and the brain-gut connection is perhaps one of the most impactful systems on our health – just ask John Hopkins “Hidden in the walls of the digestive system, this “brain in your gut” is revolutionizing medicine’s understanding of the links between digestion, mood, health and even the way you think.”  

For that reason the gut brain connection diet is pivotal for optimal function and a healthy mind. Here are some simple yet powerful ways to work with your body’s infinite wisdom in supporting this system. 

Gut-Brain Connection Diet Staple #1 Collagen

Collagen – perhaps you’ve heard of it?  It is all the rage as of late, and with good reason.

Collagen has a myriad of proven benefits on the mind-gut connection. Among its benefits is its proven ability to help restore balance in the gut – quite literally laying the foundation for a healthy gut.

Collagen restores the gut lining and creates an impermeable lining for optimal gut function – a necessary building block when it comes to communicating with the brain and generating healthy neurotransmitters.  

This shows in more ways than one, long toted as the beauty and youth elixir Collagen is known for its impact on glowing skin and strong lustrous hair. 

Collagen mixes so well in smoothies you’ll never even know it’s there. Simply scoop into one of your favorite NN breakfast smoothies and add this power-house food to your daily routine.

Gut-Brain Connection Diet Staple #2 Bone Broth

Bone Broth and I have had a rocky relationship. As a retired vegetarian, I was aghast at the thought of drinking some sort of bone juice.

As time went on and my gut health was in dire need of attention I decided to give it a whirl and incorporated it as an in-between-meal gut remedy.

Well, our relationship has gone from non-existent to a true love story. 

Bone broth not only helped heal my gut, but it also holds me over between meals and goes down like a warm hug on a winter day. When sipping on this magic elixir I show myself that I matter.

In other words, I’m showing up for myself when I sip this brew. Showing up for yourself is a non-negotiable in building self-love and confidence and forms the foundation of healing, which I advise my clients to do for themselves [learn supportive ways to show up for yourself .

Check out some of our favorites:

Gut-Brain Connection Diet Staple #2 Bone Broth

Bone Broth and I have had a rocky relationship. As a retired vegetarian, I was aghast at the thought of drinking some sort of bone juice.

As time went on and my gut health was in dire need of attention I decided to give it a whirl and incorporated it as an in-between-meal gut remedy.

Well, our relationship has gone from non-existent to a true love story. 

Bone broth not only helped heal my gut, but it also holds me over between meals and goes down like a warm hug on a winter day. When siping on this magic elixir I show myself that I matter.

In other words, I’m showing up for myself when I sip this brew. Showing up for yourself is a non-negotiable in building self-love and confidence and forms the foundation of healing, which I advise my clients to do for themselves [learn supportive ways to show up for yourself .

Check out some of our favorites:

Gut-Brain Connection Diet Staple #3 Coconut Oil

Our gut microbiome is an entire world hosting both friendly and not-so-friendly bacteria.

The idea is always to increase healthy bacteria while lowering those uninvited bacteria fuck-boys. You see, the gut is an ideal environment for both bacteria to flourish since it’s so damp and dark.

That said, it’s crucial to arm our gut with antimicrobial support such as lauric acid and its counterpart monolaurin – these guys will help battle those unwanted bacteria and virus pathogens.

The best part is coconut oil is as multi-functional as it is multi-faceted! It adds great flavor to any dish and is ideal for cooking as highly resistant to oxidation at high heat – meaning the chemical components stay the same as you cook and you reap all the same benefits.

Oh and, coconut oil also has a natural SPF, heals burns, and smells like a tropical vacation in the dead of winter, read more about the topical beauty benefits of coconut oil and other pantry staples here.

Gut-Brain Connection Diet Staple # 4 Asparagus

Okay, so Asparagus is delicious, but let’s admit it definitely makes your pee smell (thanks to an asparagus specific compound called asparagusic acid).

Well…that’s what flushing is for my friend!  Don’t give the smell too much attention. Asparagus is one of the most healthy foods for your gut – and remember our point here gut health = mental health. 

Asparagus acts as a PREbiotic, not to be confused with probiotics.

What’s the difference? Essentially prebiotics feed the microorganisms that feed the Probiotics. 

Probiotics are foods or supplements that contain live microorganisms intended to maintain or improve the “good” bacteria (normal microflora) in the body.

Prebiotics are foods (typically high-fiber foods) that act as food for human microflora.

So grill it, steam it, or even eat it raw – it’s such a common side and vegetable it can be bought almost everywhere! 

Gut-Brain Connection Diet Staple # 5 Jerusalem Artichoke

Jerusalem Artichokes, much like Asparagus, serves as another prebiotic. This awesome root vegetable, sometimes called a sunchoke, is full of fiber and has been proven to improve the gut microbiome – both as a pre and probiotic. 

Studies show that the byproducts created during the fermentation process of the dietary fiber inulin, suppress and block cancerous tumor cell growth in the colon.

Check out all the simple ways in which this one ingredient can vastly improve your health and life with the gut brain connection diet.

Risa Oze