As research develops and we learn more and more about our gut microbiome we have discovered something called the gut-brain axis. This is the two directional highway of information that connects our brain to our gut! This impacts our mental state, emotional regulation, how our muscles and nerves work together, and the activity of the stress-response system (HPA axis). Scientists are still learning exactly how this communication happens, but they’ve shown that both direct and indirect messages get sent from the gut bacteria to the brain’s emotional and thinking centers. Additionally, changes in the gut bacteria population seem to be linked to shifts in these communication systems. For instance, some mental health conditions like anxiety, depression, and autism often go hand-in-hand with digestive issues. Likewise, digestive problems like irritable bowel syndrome or disease are often linked to anxiety or depression, suggesting a possible role of gut bacteria in both. The influence doesn’t stop there – even infant brain development seems to be affected by the types of bacteria present in the gut. And, unsurprisingly, what we eat plays a big part in how our gut bacteria talk to our brains and affect our thinking abilities.
One of the leading diets for those who are suffering from gut dysbiosis is the Specific Carbohydrate Diet. This diet was developed in the 1920 to help children with celiac disease but has since been studied and applied to many gut conditions. This diet’s foundation is elimination of hard to digest carbohydrates. It is thought that by removing these from your diet, you are able to starve the pathogenic bacteria that may be causing your gut dysbiosis. This diet is usually done for a long stretch of time, 1.5-2 years or until improvement is shown.
So what can and can’t you eat when you’re following a specific carbohydrate diet?
| Allowed | Avoid |
| Grass-fed/organic meats, poultry, Wild-caught fish and shellfish | Processed meats |
| Minimally processed oils, butter | Margarine, Shortening |
| Unsweetened Coffee and Tea | Juice from concentrate, Decaffeinated products |
| Cheese that is not processed and has been aged at least 30 days | Lactose rich dairy, highly processed cheese |
| Nuts and seeds (including minimally processed nut butters) | Flax seeds, seed butters |
| Eggs | All grains |
| Some beans | Chickpeas, Soy beans, Mung beans, Cannellini beans, Butter beans |
| Honey | All sweeteners (Agave, Corn syrup, Stevia, etc…) |
| Fruit | Plantains, canned tomatoes |
| Most Vegetables | Starchy vegetables (potatoes, sweet potatoes, yucca etc…) Seaweed |
It is also important to make some lifestyle changes to support your gut health journey. Exercise has been shown in recent studies to improve gut health by “enhance[ing] the number of beneficial microbial species, enrich[ing] the microflora diversity, and improve[ing] the development of commensal bacteria” (Monda V, Villano I, Messina A, et al.) Reducing stress is also an important factor when trying to improve gut health. Set aside some time every day to relax with a meditation or any other way that helps you quiet your mind and unwind. Making sure to get a full night of sleep also improves our stress levels and can help you on your journey to improved gut health.
The emerging understanding of the gut-brain axis reveals a fascinating connection between our gut bacteria and mental and physical well-being. While research continues to unravel the intricacies of this communication, the potential impact is clear. Dietary approaches like the Specific Carbohydrate Diet offer promising tools for those seeking to improve gut health, but remember, a holistic approach that incorporates exercise, stress management, and good sleep is key to unlocking optimal wellness. As we continue to learn about the gut’s influence, we gain the ability to use this amazing ecosystem living in our bodies to improve our mood, focus, and overall wellbeing.
Sources:
1.Specific Carbohydrate Diet (SCD) Allowable Foods Additives. Accessed February 5, 2024. https://www.siboinfo.com/uploads/5/4/8/4/5484269/scd_food-list.pdf
2.Specific Carbohydrate Diet (SCD): How It Works & Benefits. Cleveland Clinic. https://my.clevelandclinic.org/health/treatments/23543-scd-specific-carbohydrate-diet
3.Monda V, Villano I, Messina A, et al. Exercise Modifies the Gut Microbiota with Positive Health Effects. Oxidative Medicine and Cellular Longevity. 2017;2017:1-8. doi:https://doi.org/10.1155/2017/3831972
4.Appleton J. The Gut-Brain Axis: Influence of Microbiota on Mood and Mental Health. Integrative Medicine: A Clinician’s Journal. 2018;17(4):28-32. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6469458/