Your digestive system is like a food-processing machine. After all, it is responsible for breaking down your meals, absorbing nutrients and eliminating waste. It’s home to trillions of microorganisms; it contains its own nervous system and communicates directly with your immune system, metabolism and your brain. That’s why it is so important to look after it, as it affects your entire body. Your gut is your “second brain” The gut is often called the second brain because of the enteric nervous system, a network of more than 100 million nerve cells lining the gastrointestinal tract.¬ This system constantly communicates with the central nervous system and serves as a twoway communication pathway. So how does it influence it? • Neurotransmitter production. Your gut microbes help produce key brain chemicals; about 90% of your body's serotonin is made in the gut. • Stress and mood. An unbalanced gut flora is often linked to anxiety, depression and stress. • Immune influence. Since about 70% of your immune system resides in the gut, inflammation that starts there can affect cognition and mental well-being. • The vagus nerve. One of the most important nerves in your body, the vagus nerve sends signals from gut to brain in milliseconds. The gut and brain influence each other constantly, so supporting your gut health can genuinely support your mental health and wellbeing. Should I take prebiotics and probiotics? Prebiotics are fibers that feed your beneficial gut bacteria. Their benefit includes promoting growth of good bacteria, improving digestion and helping to regulate blood sugar. Foods rich in prebiotics include garlic, onions, asparagus, oats, bananas and beans. For most people, adding prebiotic-rich foods is very beneficial and low-risk. Probiotics are live beneficial bacteria found in fermented foods or supplements. Their benefits include reducing bloating and gas, supporting regular bowel function, improving symptoms of irritable bowel syndrome (IBS), enhancing immune response and supporting mood and stress resilience. Fermented foods like yogurt (with live cultures), kefir, kimchi, miso and sauerkraut are good sources of probiotics. Remember not all probiotics are the same and different strains have different effects. Foods are a better source of probiotics as many supplements do not survive your stomach acid. How do I keep my digestive system healthy? Include a variety of fiber-rich foods in your daily diet such as fruits and vegetables, whole grains, legumes, nuts and seeds. Also includefermented foods as noted above, as they naturally boost beneficial bacteria. Even small, consistent amounts make a difference. Reduce ultra-processed foods. Highly processed foods can reduce microbial diversity and promote inflammation, so limit artificial sweeteners, additives and preservatives where possible. Manage stress. Chronic stress disrupts digestion and changes the composition of your gut microbiome. Practice deep breathing, meditation, light exercise and quality sleep, or go outside and take a walk or run with nature. Stay hydrated. Water helps digestion move smoothly and supports the lining of your intestines. Aim to drink 4-6 glasses of water a day. Move your body. Regular exercise helps support beneficial gut bacteria and promote healthy bowel movements. Limit excessive alcohol. Alcohol, especially in high amounts, disrupts gut bacteria and irritates the lining. Sleep well. Your gut bacteria follow a circadian rhythm. Poor sleep leads to imbalances - and imbalances lead to poor sleep. It’s a two-way cycle! Gut health matters for the whole body. A healthy gut can help stabilize your mood, improve immune function, boost energy levels, support healthy weight, enhance nutrient absorption and reduce systemic inflammation. Conversely, imbalanced gut health can contribute to anxiety and depression, digestive disorders, fatigue, skin problems, food sensitivities and chronic inflammation. Your gut isn’t just a digestive organ, it’s a central hub for physical and mental health. Small, consistent changes can profoundly influence your entire body. Try it, and you may soon start to feel the benefits! Readers' Corner Question From Karen in Palm Desert: I’m trying to eat healthier, but there’s so much conflicting nutrition advice. What’s one simple change I can make that will genuinely improve my diet? Focus on adding more whole, minimally processed foods to your plate, especially fruits, vegetables, whole grains, beans, nuts and lean proteins. When you fill your meals with nutrient-dense foods, you will naturally crowd out less healthy options without feeling deprived. This simple shift boosts fiber, vitamins and minerals, supports steady energy levels, and can even help regulate your appetite. Start with one small step, like adding a portion of vegetables to lunch or swapping a processed snack for a handful of nuts or a piece of fruit. Monica Price is a nutritional therapist and a European health expert. She is a television and radio presenter for numerous media outlets and host of “The Monica Price Show.” Monica invites your questions and can be reached at monica@monica-price.co.uk. www.monica-price.co.uk. 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