The Gut-Brain Connection: Foods that Soothe Both Body and Mind

“There is more wisdom in your body than in your deepest philosophy.”
—Friedrich Nietzsch

Our bodies are fascinating, complex systems that are more interconnected than we might realize. A vital yet perhaps underestimated connection is the one between our gut and brain, a relationship governed by the enteric nervous system (ENS), which hosts about 100 million nerves lining our gut membrane. The ENS, along with an army of bacteria in our gut microbiota (outnumbering our own cells), plays a pivotal role in determining our overall health.

Have you ever caught yourself with a “gut feeling” about something? It seems that our bodies were trying to hint at this profound connection all along. It’s essential also to understand that mental health influences immunity substantially, with vice versa also holding true. Now, medical science backs this intuitive knowledge, shedding light on the vibrant dialog between our brain and gut. 

Keep reading to learn more about the gut-brain connection! 

Understanding the Gut-Brain Axis

The Enteric Nervous System

Situated in our gut, the enteric nervous system operates independently but in sync with the brain in our head. This dense network of nerves affects our mental state and plays a substantial role in diseases like Parkinson’s and Alzheimer’s.

The Gut Microbiota

Our bodies harbor trillions of bacteria, primarily situated in the gut. These microbes play a vital role in determining our mental health and immunity. Maintaining a healthy balance of these bacteria is crucial for optimal health. Did you know that the gut microbiota also affects our ability to maintain a healthy body weight? And here’s something surprising for those with an autoimmune condition – your gut plays a MAJOR role in managing autoimmune symptoms.

Mental Health and Immunity Interrelation

The relationship between our mental health and immunity is a two-way street. Our mental state can influence our immune response, and our immune system can impact our mental health. Understanding this intricate relationship is crucial, highlighting the importance of maintaining a healthy gut to ensure a robust immune system and mental health

Beyond Diet: Innovative Approaches to Enhancing the Gut-Brain Connection

Vagus Nerve Stimulation with Microcurrent Therapy

In the quest to further nurture the gut-brain connection, the advent of non-invasive vagus nerve stimulation with microcurrent therapy stands as a promising development. This therapy fosters gut healing and significantly impacts the gut-brain connection, opening doors to potential remedies for various ailments linked to this axis.

Want to try this innovative therapy? Understanding the protocol, recognizing its benefits, and learning how to get started can be your first steps toward harnessing the potential of this therapy to soothe both your body and mind. Learn more about performing Vagus nerve stimulation in the video below:

Foods that Benefit the Gut-Brain Connection

Before sharing the foods that benefit the gut-brain connection, let’s first learn why nutrition is one of the five interactive elements of The Hache Protocol.


Probiotics are beneficial bacteria found in various foods, and guess what? They play a vital role in maintaining a healthy gut-brain axis. Incorporating foods like kimchi, sauerkraut, yogurt, and kefir can be a great start. Moreover, explore the top health benefits of lacto-fermented foods here! 


Prebiotics, the nourishment for beneficial bacteria, are equally important. Including foods like garlic, onions, and bananas in your diet can foster a healthy environment for the gut microbiota.

Omega-3 Fatty Acids

These fatty acids, found in foods like fish and flaxseeds, are known for their anti-inflammatory properties, promoting a healthy gut and, consequently, a healthy mind. Learn about getting the right balance of Omega-3 and Omega-6 Fatty Acids HERE

Fiber-Rich Foods

Incorporating fiber-rich foods like whole grains and vegetables benefits the gut-brain axis and helps prevent conditions like leaky gut. Click the link here to understand the signs of a leaky gut and how to address it.

Supplements that Benefit the Gut-Brain Connection

Nurturing your gut-brain connection is not relegated to adopting a diet rich in beneficial foods; it extends to enriching your intake with nutrients that promise both mental and physical well-being. Consider supplements like probiotics, which encourage a balanced gut microbiome and positively influence mental health, available both in supplement form and naturally in fermented foods. 

You should also consider fiber supplements, known to foster a healthy gut microbiome that nurtures a sound mind. Remember, nurturing the gut-brain connection goes beyond diet; it’s about creating a harmonious relationship between these two pivotal systems in your body so you can thrive. 

Meal Planning Tips for Incorporating Gut-Healthy Foods Into Your Lifestyle

Create balanced meals that incorporate a variety of gut-healthy foods, fostering a wholesome approach to nurturing your gut-brain connection. Whether it’s breakfast, lunch, or dinner, infuse your meals with gut-healthy ingredients that not only tantalize your taste buds but also nourish your gut-brain axis.


  • Yogurt Parfait: Layer yogurt (a source of probiotics) with fresh berries and a sprinkle of flaxseeds (rich in omega-3s) for a gut-healthy start to your day.
  • Banana and Almond Butter Smoothie: Blend bananas (a source of prebiotics) with almond butter and a scoop of protein powder for a nutritious breakfast smoothie.


  • Grilled Fish Salad: Create a salad with grilled fish (a source of omega-3s), mixed greens, and a variety of vegetables for a fiber-rich lunch.
  • Quinoa Salad: Toss cooked quinoa (a source of fiber) with chopped vegetables, olive oil, and lemon juice for a light yet nourishing lunch.


  • Stir-fried Vegetables and Brown Rice: Stir-fry a mix of vegetables (rich in fiber) with tofu or chicken and serve it over brown rice for a balanced dinner.
  • Baked Fish with Steamed Vegetables: Serve baked fish (rich in omega-3s) with a side of steamed vegetables (a source of fiber) for a gut-healthy dinner.

Why not kickstart your gut health meal planning adventure using the weekly meal planner featured in our blog post, Simple Low-Inflammation Meal Prep Ideas?

Exploring the Gut-Brain Connection for Better Health

The human body is like a big, beautiful puzzle with many pieces working together. One key piece is the link between our gut and brain. Both old wisdom and new research show how important this link is for our health.

By trying new treatments, like Vagus Nerve Stimulation, and eating foods good for our gut, we can live healthier and happier lives. The food we eat and the treatments we choose can help us feel better and stay well.

Ready to start using microcurrent therapy to nurture your gut-brain axis? Check out our handy guide here to select the perfect device for you!