How To Keep Your Gut-Brain Axis Strong (Gut-Brain Axis Part 3)

This week we’re looking at the science behind the expression “think with your gut.”

First, we looked at what is happening in your gut and how it’s connected to your brain.  

Then, we examined four mental health effects of that connection followed by four physical effects.

Today, I’m going to offer some of my best tips for keeping your gut happy and your mind healthy.




  1. Gut-Brain Axis Part 1
  2. Gut-Brain Axis Part 2
  3. Gut-Brain Axis Part 3
  4. Gut-Brain Axis Advanced


Since the key to keeping your gut functional is having a functional microbiota, many of these foods involve bacteria or culture through processes like fermenting and curing.

Fermented foods like dairy, kefir, yogurt, kimchi, natto, saurkraut, tempeh, and kombucha have high levels of beneficial bacteria (should be avoided if you have histamine intolerance).

Butter and ghee are also high in butyrate, which can also be supplemented (see below).

Here are some of my recipes for incorporating these foods into your diet:

Resistant starches are an easy way to produce beneficial short chain fatty acids that repair the gut:

These need to be all started slow, especially if you have dysbiosis or SIBO.

Supplements And Probiotics



Probiotics are ways to introduce beneficial microorganisms into your gut.  Some of these probiotics are psychobiotics whose microorganisms specifically improve mental health.

  • For Depression using  B. Infantis
  • For Stress using  B. Longum (decreases morning waking cortisol)
  • For Inflammation using L. Reuteri (and may help Autism)


Things to do:

Things to Avoid:

  • Antibiotics
  • Stress

TLDR: Try foods that use bacteria when they’re made like fermented foods or yogurts and introduce some probiotics.

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