In 2002, I wrote this essay for the inaugural Sleepers Almanac. Since then, I have watched food trends come and go. What I find fascinating, however, is the extraordinary rise of gluten-free products and the way they have, in turn, paved the way for the clean-eating movement.

Ever thought twice about crossing the street, trusting a new neighbour or colleague, or perhaps had the sense that something unusual was about to happen? Maybe you have read about people who chose not to board a plane that later crashed because they had a ‘bad feeling’. Or perhaps you have uttered the words, “I’ve had a gut full!” Chances are, your belly was trying to tell you something that your brain upstairs could not quite put into words.

Our digestive system is an intricate cellular matrix of delicately integrated components, now widely recognised as our ‘second brain’. It is home to more than one hundred million neurons — more than are found in the spinal cord — and can provide practitioners with an enormous amount of information about a person’s overall health, energy and emotional responses.

Naturopathically, we first learn how to ‘fix the gut’. Nutritionally, we know that excess junk food makes us feel lousy, while comfort food can cheer us up. But with the right approach, nourishing food can actually provide us with an abundance of vitality and energy.

Butterflies, nerves and nausea, even what we call a woman’s intuition, may be subliminal functions of the enteric nervous system (ENS). However, the clinical diagnosis of irritable bowel syndrome has, at times, served as something of a banner band-aid for a belly full of uncomfortable symptoms, stress-related illness and, potentially, more serious disease.

The role of the ENS is to regulate normal digestive activity and prepare the digestive system for whatever its future may hold.

Like its spiny cousin, the central nervous system, your ENS is a thriving population of healthy intestinal flower power, transmitting and processing messages through those diverse and unique bubbling hotspots of cells and circuits, neurons and neurotransmitters.

The stress phenomenon is not specific. It is an all-encompassing umbrella that reaches across every demographic and may be triggered by an emotional, environmental or physical response to a wide variety of stimuli. Yet stress is also an energetic force that can be transformed into a positive and powerful motivational tool when channelled appropriately.

It is important to remember that stress is predominantly our emotional response to a difficult situation, which may then manifest in the physical body as signs or symptoms of poor health.

Had a gut full?

How stress depletes the body of its vital resources is a complex and intricate mechanism. Typically, the neural and hormonal highways are tested to their limits as they react with their ‘fight-or-flight’ responses.

The bulk of the energy used in this response involves the adrenal glands, which nestle snugly above each kidney and produce hormones including adrenaline. A constant stress response can ultimately contribute to exhaustion and a decline in our capacity to respond effectively to ongoing demands, resulting in energy burnout.

In Traditional Chinese Medicine, this may be described as deficient kidney yang. In the West, it once earned the rather unfair nickname ‘yuppie flu’, or, more correctly, chronic fatigue syndrome. But it is anything but a seasonal virus.

Unlike flu symptoms, which generally resolve within days or weeks, chronic fatigue symptoms can persist or recur for months or even years. You might bear this in mind the next time you reach for another cup of coffee and an accompanying cigarette to manage that deadline. In the worst-case scenario, you may end up being the dead line!

Irritable bowel syndrome (IBS)

IBS is one of the most common functional gastrointestinal disorders and differs from IBD (inflammatory bowel disease), which involves inflammation and structural changes in the gastrointestinal tract. IBS is primarily characterised by altered bowel function and abdominal symptoms, with psychosocial factors such as anxiety, depression and stress potentially contributing to altered bowel motility and symptom severity.

Changes in intestinal contractions and gastrointestinal transit time may contribute to diarrhoea, constipation or alternating bowel habits.

Gluten sensitivity or intolerance to lactose-containing products may trigger gastrointestinal symptoms in some people, while intestinal distension and changes in the ileum, colon and rectum may also contribute to discomfort.

A diet rich in fibre, fresh fruit and vegetables is highly recommended. Fresh, whole and nourishing foods should be encouraged to help support healthy digestive function and minimise irritation.

Trigger foods that may need to be avoided

• Red meat, including beef, pork and lamb
• Poultry dark meat and skin
• Dairy products
• Egg yolks
• Fried foods
• Coconut milk
• Oils, shortening, butter and other solid fats
• Solid chocolate
• Coffee, both regular and decaffeinated
• Alcohol
• Artificial sweeteners
• Artificial fats

Beating those underbelly blues

Yoga and Pilates may help regulate the nervous system’s response to stress, reducing muscular tension and supporting relaxation. They can also help calm the involuntary symptoms associated with the body’s stress response: the racing heart, sweating and anxiety, all influenced by the sympathetic nervous system.

A healthy nervous system enables muscles, organs and tissues throughout the body to function efficiently and contributes to sensory awareness, vitality and energy.

The slow, dynamic and controlled movements of yoga and Pilates encourage body awareness and can provide a powerful counterbalance to the physical effects of chronic stress.

Bundles of fibres form the larger nerves of the body, and gentle stretching and movement may support circulation and mobility through the surrounding tissues. Relaxation and mindful movement can also help support the complex communication between the nervous system and the rest of the body.

• Inverted postures, such as shoulder stands, have traditionally been considered cooling and calming. They may encourage relaxation and stimulate the parasympathetic nervous system, whose role is to support the body’s ‘rest and digest’ state. Here, the spinal nerves leave the cord in pairs from either side of each segment and branch into the peripheral nervous system. Relax!
• Forward bends are traditionally associated with calming effects on the mind and nervous system. They encourage relaxation and may help reduce feelings of tension, mood disturbance and irritability.
• Spinal twists and backbends mobilise the spine and may stimulate and stretch the muscles and tissues around the abdomen, back and torso. Traditionally, these postures have also been associated with supporting the kidneys and adrenal region.
• Pelvic floor exercises strengthen the pelvic floor and increase awareness and circulation through this area. They can also engage the transversus abdominis — the deep abdominal muscle often described as the body’s internal corset — which contributes to core stability and lower-back support.

Listen to your gut

Perhaps the greatest lesson is that the gut is never simply about digestion. It is in constant conversation with the brain, the nervous system and the rest of the body. What we eat, how we live, how we move and, importantly, how we respond to stress can all influence this remarkable internal ecosystem.

We have become increasingly sophisticated at listening to the world around us, yet sometimes forget to listen to the signals coming from within. That familiar feeling in the pit of your stomach, the butterflies before a big decision, or the discomfort that arrives when something simply doesn’t feel right may be worth paying attention to.

Gut health is not about following the latest food trend or eliminating an ever-growing list of ingredients. It is about developing a better relationship with food, understanding your own responses and nourishing the body with real, whole foods that support vitality.

Your gut has been talking to you all along.

Perhaps it is time we listened.