Doctor Shares 3 Key Habits, Including ‘Gut Gardening,’ for Boosting Brain and Immune Health

Think of the gut microbiome as a garden. It is made up of trillions of microscopic organisms affecting each other and the body as a whole. The gut can house healthy microorganisms like bacteria as well as harmful viruses and parasites. Imagine them as a garden full of blossoming produce, or a garden with polluted soil, weeds, and pests. However, the “garden” isn’t contained to just the gut. Researchers are slowly uncovering how gut health can affect other systems, such as immunity and the brain. They are also finding ways to heal and improve it. 

The link between gut and brain health

“We’re part of a loop of mind, body, and microbe,” says Dr. Monty Lyman, research fellow at the University of Oxford who specializes in psychiatry, in his book, “The Immune Mind“. Dr. Monty Lyman’s research focuses on the connection between gut health and mental health, moreover how gut microbes affect brain function. For example, the gut microbiome can help the immune system prevent chronic inflammation, which is associated with symptoms like fatigue and diseases like diabetes. And brain-related conditions like dementia and depression. 

The mind and body connection

“In the last 10 or so years, we’ve discovered new anatomy that links the immune system to the brain and discovered immune cells in the brain that we previously thought weren’t in there,” Lyman told Business Insider. He hopes this information will pathe the way for a more holistic approach to health. “There’s no mental-health condition that isn’t also physical. And there’s no physical health condition that doesn’t have a mental aspect to it.” 

You are feeding a community

However, there is no quick fix when it comes to gut health. It mostly comes down to diet, which introduces new microbes to the “garden,” whether they are helpful or harmful. “Instead of thinking about it as trying to look for a silver-bullet pill, the idea of caring for the community within you, realizing that you are a community, and every time you have a meal, even if there are no other humans around you, you are partaking in a communal meal,” Lyman said. Therefore, he practises three methods to cultivate a healthy gut microbiome.

Gut gardening

Following the garden analogy, Lyman looks for foods to cultivate the healthy bacteria in the gut. “So providing them with the right fertilizer, which is the fiber, and also the right seeds, which are the fermented foods,” he said. Dietary fiber has prebiotics, meaning it nourishes the microbes in the lining of the gut. Foods high in fiber include fruit, vegetables, legumes, and whole grains. Meanwhile, fermented foods — like kombucha, natural yogurt, kefir, kimchi, and sauerkraut — contain probiotics, which help populate the gut. Eating a wide variety of healthy foods creates a diverse and therefore healthier “garden”. 

Fermented foods

It’s often easier to incorporate foods with prebiotics than probiotics into one’s diet. However, Lyman cites a 2021 study that found people with a diet high in fermented foods had a more diverse microbiome compared to those with a high-fiber diet. Additionally, they had reduced biomarkers of inflammation. “There was evidence that basically people didn’t have enough bacteria to break down all of the fiber,” he explained. As a result, both types of food should be consumed.

Stress and gut health

Chronic stress can lead to chronic inflammation and symptoms like gastrointestinal issues, frequent infections, fatigue, joint pain, skin rashes, abdominal pain, etc. It’s also involved in many diseases such as mental health conditions, diabetes, cardiovascular diseases, autoimmune disease, lung diseases, neurodegenerative diseases and more.

Prioritize rest

With that in mind, Lyman prioritizes rest time. “I’ve tried to be more proactive and ruthless in cutting out potential sources of stress, even if it’s at the expense of various ambitions and plans,” he said. Exercise, getting enough sleep, practicing gratitude, enforcing personal boundaries, and staying socially connected are good habits to reduce daily stress, says Cleveland Clinic.

Microbiota Transfer Therapy (MTT)

MTT is a transplantation process that involves collecting fecal bacteria from healthy donors and administering them to others in order to increase bacterial diversity in the gut microbiome. Recent practitioners have used this process to treat conditions like bipolar disorder, depression, Multiple Sclerosis, Parkinson’s disease, and type 2 diabetes, according to UC Science.

MTT case studies

However, there’s very limited scientific testing of the treatment and its effects. Case studies have shown success in using MTT to treat symptoms of anorexia in a 26-year-old female, and severe depression in a 79-year-old female. Other studies involved following 18 children with autism, and following 17 adults with GI symptoms and mental health conditions. 

Start gut gardening at home

Although both trials presented positive results, the research overall is too small and limited for any conclusion. Further exploration is needed to understand if MTT is a safe and effective alternative treatment for those with physical, neurological and mental health conditions. In the meantime, try “traditional” gut gardening of increasing the intake of fresh foods and consuming more fermented drinks and dishes.