Unlocking the Power of the Gut: Your Second Brain

The Brain-Gut Connection: More Than You Think

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The gut is sometimes called the body’s second brain because of its far-reaching effects on
mental and physical health. The human body is mostly microbial—over 99% of it, in fact.
These microbes, found primarily in the gut, not only help us digest food but also produce
chemicals that influence the brain. They shape our mental states, and their absence can lead
to significant disruptions in brain function. In fact, 70% of our immune system is found in the
gut, making it a crucial hub for our body’s defense mechanisms.
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How We Get Our Microbes

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We aren’t born with a fully developed microbiome. A baby’s initial exposure to beneficial
microbes happens during birth, particularly when born vaginally. From that point, our
microbes come from the food we eat, the environments we live in, and our relationships and
experiences—stress, exercise, and even early life experiences all influence our gut
microbiome.
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Feeding Your Gut: The Key to Health

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The key to a healthy gut is diet, particularly fiber from fruits and vegetables. Consuming 25-
30g of fiber a day is recommended, but recent studies suggest that upwards of 40g per day
may provide more benefits. Importantly, diversity in plant-based foods is crucial. The fiber
we eat not only keeps our digestion stable but also ensures that nutrients are absorbed in
smaller amounts over time, reaching the colon for more complete digestion.
Contrast this with the digestion of sugars and ultra-processed foods, which act like a sprint,
providing quick energy spikes and crashes. The saying “a walk, not a sprint” aptly describes
how fiber promotes steady digestion.
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When we lack fiber in our diet, our gut microbes start to consume the mucus lining of the gut
as a backup food source. This can lead to the depletion of the mucus lining, which allows
microbes to invade places they wouldn’t normally be found, potentially triggering immune
responses and inflammation.
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Diversity Is Key: Slowly Introducing New Foods

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A rich microbiome is one with diversity. Gradually introducing new foods into your diet—
especially plants—in small amounts helps ensure that your gut microbes adjust without
causing discomfort like bloating. Even if you and two others ate the same apple, your bodies
would process it differently, extracting different nutrients and energy levels based on your
unique gut microbiomes.

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