Guide to Gut Health for Brain Health

Gut health is brain health.

The trillions of gut bacteria in our digestive system are essential for how our body works and directly affect our brain and behaviour. The gut and brain are connected through the Vagus nerve, which links the brain stem to the gut microbiome. This connection, called the Gut‑Brain Axis, is key to both health and illness.

Signals go back and forth between the gut and brain. Our gut microbiome influences mood, thinking, decision making, emotions and stress response. Many neurotransmitters like serotonin, dopamine and GABA are made or regulated by our gut. This means supporting your gut is one of the most effective ways to support your brain and overall well-being.

Fueling Our Gut and Brain Connection

Gut bacteria thrive on diverse, colourful plant fibre. A low fiber diet and poor bacterial balance can disrupt the Gut‑Brain Axis, leading to inflammation, broken brain signaling and uneven neurotransmitters. Building a strong foundation with a diverse, whole food, anti inflammatory diet supports your gut and brain.

If you’re looking for gut health support, our Natural Choice department offers a wide variety of products to help you nourish your gut and brain, including prebiotics, probiotics, omega 3s, vitamins and collagen. Our Natural Choice advisors are here to guide you, helping you choose the supporting products and showing how they can work together to support your wellness.

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Key Nutrients for Gut and Brain

Prebiotics

• Indigestible fibre that feeds beneficial gut bacteria
• Helps cognitive performance and neurological protection
• Found in apples, asparagus, bananas, brown rice, garlic, legumes and more

Probiotics

• Adds beneficial bacteria to support digestion, immunity, and brain function
• Found in fermented foods like kimchi, dill pickles and coconut kefir
• Healthy bacteria help produce neurotransmitters

Omega 3 Fatty Acids

Found in fatty fish like salmon, mackerel, and sardines, or in supplements. Omega‑3s contain DPA (docosahexaenoic acid) and EPA (eicosapentaenoic acid), which support different parts of your health:

• DHA helps with growth, development and maintenance of brain health
• EPA supports cardiovascular health and inflammation reduction

Polyphenols

• Anti inflammatory plant compounds with probiotic like effects
• Found in berries, apples, dark chocolate, olive oil

B Complex Vitamins

• Work together for energy and brain support
• Found in leafy greens, eggs, legumes, whole grains

Vitamin D3 (+K2)

• Increases gut bug diversity and reduces oxidative stress
• Vitamin D3 (a hormone) is best synthesized by the body with sunlight exposure
• Found in some amounts in beef liver, cod liver, egg yolks, red meat and wild-caught oily/fatty fish
• D3 is best supplemented with Vitamin K2
  • D3 helps absorb calcium, K2 shuttles calcium into bone

Magnesium

• Involved in countless enzyme-based reactions, smooth muscle relaxation, gut bug diversity and movement of food matter
• Supports nerve signaling, gut movement and blood brain barrier protection

Choline

• Precursor nutrient for neurotransmitter acetylcholine – involved in both cognition and neuromuscular functioning
• Rich in animal foods (beef/chicken liver, egg yolks, high-quality dairy, wild-caught fish)
• Rich in plant sources (cruciferous veggies, legumes, nuts/seeds, potato, quinoa, Shiitake mushrooms, whole grains)

Collagen and Glutamine

• Help strengthen the gut lining and support digestion, reduce inflammation and support brain structure

A healthy gut plays an important role in digestion, brain function, and emotional balance. At Calgary Co-op, our Natural Choice advisors can help you navigate over 5,000 Natural Choice products, from supplements to functional foods, and provide guidance on how to use them to support your wellness. Small, consistent steps with the right advice can make a meaningful difference in how you feel every day.

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