Have you ever felt “butterflies” in your stomach when you’re nervous or lost your appetite when you’re stressed? That’s the gut-brain connection in action. Scientists have discovered that the gut and brain are closely linked through the gut-brain axis, a communication system that connects your digestive system with your central nervous system. This connection means that what you eat doesn’t just affect your body—it can influence your mood and mental health, too.
How Does the Gut Affect the Brain?
The gut produces neurotransmitters like serotonin, dopamine, and GABA—chemicals that regulate mood, anxiety, and happiness. In fact, about 90% of serotonin, the “feel-good” hormone, is produced in the gut. When your gut is healthy, it produces these neurotransmitters efficiently, helping you feel calmer and more balanced. However, an unhealthy gut can lead to mood disorders like anxiety, depression, and irritability.
Nigerian Foods That Support the Gut-Brain Connection
Fermented Foods for a Happy Gut
Foods like ogi (pap), nunu, and kunu contain probiotics that balance the gut microbiome and improve the production of mood-regulating neurotransmitters. A diet rich in fermented foods can reduce symptoms of anxiety and depression.
High-Fibre Foods to Feed Good Bacteria
Fibre-rich Nigerian staples like beans, unripe plantains, and yams act as prebiotics, feeding beneficial gut bacteria. A diverse and healthy microbiome improves communication along the gut-brain axis, leading to better mood stability.
Omega-3 Rich Foods for Brain Health
Foods like mackerel (“Titus” fish) and sardines are rich in omega-3 fatty acids, which reduce inflammation in both the gut and brain, promoting mental clarity and emotional well-being.
Herbs and Spices to Reduce Stress
Nigerian spices like ginger, garlic, and turmeric have anti-inflammatory properties that improve gut health and reduce stress levels. Including these in your meals can support both mental and digestive health.
Final Thoughts
Your gut plays a critical role in your mental health, and Nigerian foods offer natural, delicious ways to support both. By including more fermented foods, fibre, and healthy fats in your diet, you can nourish your gut and improve your mood from the inside out.
Folasade Akinwumi
Food Scientist & Advocate for Gut Health