Dear Aisling,
I often have issues with my bowel. It has been happening off and on for years, I don’t know what sets it off and nothing that I do seems to help. During these times, I also find that I am very sensitive emotionally. I hear people saying that gut health effects our mental health but I don’t understand how that works. I think that this is true for me. Can you help me understand this?

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There is a complex connection between our emotions, our bowel and the food we eat. How we are feeling often affects our bowel and the food we eat can affect our mood.

But everybody is different and there is no one approach to diet and mental health or to how our emotions effect our digestion.

I am aware that for some people, food can dramatically affect their wellbeing and for others, they seem to feel no effect or consequences and can eat what they like.

But I can share some insights into the nuances of the relationship between the bowel, mood and food.

The majority of people do notice that how they feel affects their bowel and what they eat changes their sense of wellbeing, sometimes for better and sometimes for worse.

An example is that eating a healthy meal might leave you feeling energised and ready for the day, while eating a stodgy processed meal could leave you feeling heavy and tired with brain fog.

Another example is if a person was feeling really anxious and stressed but still tried to eat a nice meal with friends.
Despite the nice food, the person might still feel nauseous or for some, actually feel like getting sick.

When we have high levels of adrenalin in our body, our digestion slows down and we can actually feel ill if we try to eat.

When a baby is developing in the womb, between weeks three and seven, the brain, spinal cord and bowel are some of the first areas to develop. They grow from each other and are deeply connected.

There are specific nerve cells that are found in both the brain and bowel called enteric nerve cells. These cells are not found anywhere else in the body, except for the brain and bowel.

This has led to the bowel earning the nickname ‘the second brain’, or the seat of the emotional brain.

However science hasn’t quite figured out the deeper details of what this means yet.

But it can give some insight as to why we might feel that we are not able to eat or in some cases not able to stop eating when anxious. This deep enteropathic connection can help explain the common phrase ‘butterflies in my stomach’ or ‘sick with worry’ or a ‘gut reaction’.

Some people find their emotions have a deep connection to their bowel and that this can cause sickness, constipation, diarrhoea or poor health.

In these cases it’s important to find foods that are gentle and easy to eat like soups and smoothies.

Some people find that keeping their bowel warm, with a hot water bottle for example, helps to soothe their bowel when stressed. Others prefer the cold.

Another interesting fact about the gut is that it produces a lot of serotonin, which is an important hormone that makes us feel good. If we are eating foods that are generally good for us, then we tend to feel well and more balanced emotionally.

We tend to have better energy, immunity and sleep.

There is large scale research that shows that having a highly processed diet is linked with a higher risk of depression.

This can be due to a lack of nutrients in a processed diet or bowel issues caused by unhealthy food. The body needs an array of different nutrients to function.

Also processed food can affect the bowel bacteria which are important to help break down and digest our food.

Over time, large amounts of processed food can mess with our blood sugar balance, bringing us closer to diabetes.

It can create an inflammatory or swollen state in the bowel or increase gas causing cramps and pain.

Some food additives and artificial colours found in processed foods have been linked to increased hyperactivity and attention difficulties in some people. MSG or monosodium glutamate is another common flavour enhancer in foods.

Sometimes there are large amounts of MSG in our foods. This can cause the brains nerve cells to act in a way known as excitotoxicity which can cause increased energy followed by tiredness or an energy crash.

There is ongoing research as to how this may affect us long term with considerations being given towards Alzheimer’s and Parkinsons disease.

So what can we do? We can write a daily mood, food, energy and sleep diary. Notice the patterns over time and you will be able to see if your mood is affecting your diet and energy.
You will also notice how certain foods may be supportive or debilitating and then you can make healthier decisions for your wellbeing.

Listen to your body, it can help you find the answers.

If you have a question that you’d like Aisling to answer, send an email with ‘Clare Champion’ in the subject line to [email protected].

Aisling Battersby is a psychotherapist, nutritionist, sports therapist, lecturer and supervisor. She operates her private practice out of Kinvara in south Galway. For more visit optimumhealth.ie.

Aisling Battersby

Aisling Battersby is a psychotherapist, nutritionist, sports therapist, lecturer and supervisor. She operates her private practice out of Kinvara in south Galway. For more visit optimumhealth.ie.