Improving Gut-Brain Axis with Herbs

The brain-gut axis has been a subject of particular interest of scientists and the general public in recent years. There are a great number of studies seeking to reveal the mechanisms connecting the microbiome composition in the gut to changes in brain functioning. What's known, so far, is that the balance or imbalance of intestinal flora can influence mood, energy, and general neurological function. It has been found that many health conditions currently on the rise, such as Alzheimer's disease, depression, and irritable bowel syndrome (IBS), have a microbiome imbalance in common. Their symptoms tend to improve when the gut health issue is addressed.

In search of solutions for better mental and gastrointestinal health, researchers have identified several medicinal plants that may be potentially helpful in restoring the brain-gut axis balance. Keep reading to discover the best herbs for gut health that also help with brain function, and start a journey to holistic well-being.

1. Almonds

Tree nuts are well-known as an essential “brain-food”. However, almonds are also rich in fiber and minerals as well as phenolic compounds that protect gastrointestinal health. In fact, it has been shown that almonds improve fecal microbiota in adults with high blood sugar. They have also been proven effective in promoting the growth of short-chain fatty acid-producing bacteria. Short-chain fatty acids (SCFAs) play a key role in gut-brain interactions, and their deficiency has been linked to many neurodegenerative diseases, including Alzheimer's disease.^1,2 Almonds are delicious and pretty easy to add to any diet, either as healthy snacks or as an ingredient in sweet recipes, such as gluten-free red quinoa madeleines, a creamy quinoa almond & oatmeal smoothie, and many more.

2. Ginkgo

The effectiveness of ginkgo for treating and preventing neurodegenerative and age-related diseases is attributed to its powerful anti-inflammatory and antioxidant properties.³ Additionally, going one step further in the brain-gut axis theory, it has been recently revealed that a polysaccharide in ginkgo biloba's leaves can exert antidepressant effects by influencing the microbiome composition in a way that resembles the effects of paroxetine, a common medication prescribed for depression.⁴ Ginkgo is generally consumed as a supplement, and many herbal remedies, like these ginseng ginkgo cacao pills to improve concentration, can be made at home using its powdered leaves.

3. Ginseng

Used by milennia in traditional Chinese medicine (TCM), ginseng is a treasure of health benefits. The polysaccharides in ginseng are not only used by the body as an energy booster, but its gingenosides have been shown to regulate gut microbiome, helping treat metabolic and neurological diseases. Ginseng can increase the population of probiotics, including Bifidobacterium, and help decrease that of harmful bacteria, such as Helicobacter.⁵ Moreover, a study has suggested that korean red ginseng could aid against residual symptoms of depression. In fact, gingenosides have beneficial effects on hormones that help reduce stress, and they have been shown to support neurotransmission and neuronal growth, protecting the central nervous system and improving memory.⁶

4. Magnolia

The magnolia tree is much more than a popular ornamental with fragrant flowers. Hailing from Asia, magnolia has been highly valued in traditional Chinese medicine for its many benefits, which include neuroprotective and digestive properties. The extract of magnolia bark has been shown to promote diversity in gut flora damaged by antibiotics.⁷ Additionally, research on the main compounds of magnolia, neolignans, has suggested that they can protect the nerve cells and endothelial cells in the brain, thus helping prevent and treat neurological conditions and psychiatric disorders.⁸

5. Rosemary

Widely used in aromatherapy and in the kitchen, the relaxing and anxiolytic effects of rosemary have been corroborated by scientific studies. However, until recently, little was known about the effects of rosemary's active compounds on the human microbiome and brain function. Turns out that rosmarinic acid, the most important polyphenol in rosemary's leaves, has a key influence over the inflammatory mechanisms related to gut microbiome. It helps improve depressive-like behaviors linked to dysbiosis in the macrobiome by reducing the population of harmful bacteria and reducing inflammation in the hippocampus.⁹ Additionally, rosemary's diterpenes have shown great potential for the treatment of Alzheimer's disease.¹⁰ Maintain a healthy brain-gut axis with a rosemary tonic tincture for brain function or a simple rosemary tea for memory improvement.

6. Lemon Verbena

Lemon verbena is rich in ursolic acid, which promotes intestinal health. It seems to work by regulating the expression of genes related to immune response, anti-inflammatory cytokines, and antioxidative stress enzymes. Lemon verbena extracts have shown to protect the mucus layer of the intestines that sustains the microbiome.¹¹ Furthermore, lemon verbena has shown to have antidepressant effects comparable to those of fluoxetine; however, further research is necessary to corroborate these findings.¹²

Adding these herbs for gut and brain balance to your daily routine, either as supplements or herbal remedies, along with healthy meals, free of artificial additives and saturated fats, can help improve your microbiome and brain function, increasing your energy levels and providing a greater sense of well-being.