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the gut–brain axis in concussion: eat to calm inflammation and reduce symptoms
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dietary changes are not a cure-all for persistent concussion symptoms, but they can be a strong factor that you can control every day, so find ways to make your diet higher in nutrients and lower in inflammatory foods.
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there is an information superhighway between your brain and gastrointestinal tract. researchers have termed this the gut-brain axis. they communicate through nerves, hormones, and immune cells. after a concussion, this key communication system is disrupted. within hours, the gut lining can become more permeable, letting in bacterial molecules and waste products. the balance of good and bad bacteria can also shift. both of these factors can raise inflammation and can drive brain fog, low mood, poor sleep, and even headaches. the good news is that your food choices can help restore your gut-brain axis.1–4
dietary changes can have a powerful impact on restoring the gut-brain axis. eating less processed food that are high in refined fats and sugars, and more whole foods such as fruits, vegetables and protein, can lower inflammation.
some of the most brain-friendly foods include spices such as turmeric, which contains potent anti-inflammatory compounds. coldwater fish, such as salmon or sardines, are rich in brain-protective omega-3 fatty acids. a good strategy is to try to consume a “rainbow” diet that has many different colours of fruits and vegetables, which contain anti-inflammatory compounds. here are a few points to help get you started.
- the goal is 8 servings of fruits and veggies a day. 1 serving = ½ cup veggies, 1 cup salad, or 2 pieces of fruit. limit fruit to 3 servings daily due to sugar. blueberries, blackberries, peppers are all great low sugar, high nutrient options etc.
- use healthy spices daily – turmeric and ginger are a powerful way to reduce inflammation – add to stir-fry and grate a small piece of fresh root to make tea
the one colour that is not found in the rainbow is white, so avoid food such as white sugar and refined starch-based products. some people are sensitive to gluten. in some, gluten can contribute to more intestinal “leakiness”, which can raise inflammation and may even impair the blood-brain barrier as well. a short, 4-6 week gluten-free diet trial can be useful for some people to determine if they are sensitive. if symptoms improve during the trial, then you may be gluten sensitive and should avoid it going forward until recovery occurs.
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for people who have had low iron for years, undetected gut issues may be your underlying issue. work with a knowledgeable clinician to troubleshoot possible issues with food sensitivities and persistent gut issues, especially if they have started after you’ve sustained a concussion.5–7 dietary changes are not a cure-all for persistent concussion symptoms, but they can be a strong factor that you can control every day, so find ways to make your diet higher in nutrients and lower in inflammatory foods.
dr paul’s grain free breakfast smoothie
- 1 cup frozen blueberries
- ½ ripe avocado
- 1 dried date
- ½ tsp matcha green tea powder
- 1 scoop sugar free protein powder (20-30g per scoop)
- 1 tsp medium chain triglyceride (mct) oil
- 3-4 ice cubes (optional)
add enough water, coconut water or nut milk (that you tolerate well) to cover the fruit and get to the desired consistency
tip: blend the fruit and ice before adding in the powders
—
dr. paul hrkal bkin nd is a naturopathic doctor, scientific advisor at aqua omega and co-founder at concussion fix.
references
- hang ch, shi jx, li js, li wq, yin hx. alterations of intestinal mucosa structure and barrier function following traumatic brain injury in rats. world j gastroenterol. 2003;9(12):2776-2781.
- karaca ma, ayan m, et al. increased intestinal permeability after traumatic brain injury: experimental evidence and modulation. ulus travma acil cerrahi derg. 2020;26(4):?-?.
- huang t, et al. alterations to the gut microbiome after sport-related concussion in collegiate athletes: a pilot study. ibro neurosci rep. 2022;13:289-296.
- villapol s, et al. traumatic brain injury and gut microbiota: a review. plos one. 2018;13(9):e0203323.
- drago s, el asmar r, di pierro m, et al. gliadin, zonulin and gut permeability: effects on celiac and non-celiac intestinal mucosa and cell lines. scand j gastroenterol. 2006;41(4):408-419.
- fasano a. zonulin and its regulation of intestinal barrier function: the biological door to inflammation, autoimmunity, and cancer. physiol rev. 2011;91(1):151-175.
- tripathi a, lammers km, goldblum s, et al. identification of human zonulin, a physiological modulator of tight junctions. gastroenterology. 2009;135(1):?-?.
- benedict c, et al. gut microbiota and glucometabolic alterations in response to recurrent partial sleep deprivation. mol metab. 2016;5(12):1175-1186.
- khalsa sb, jewett me, cajochen c, czeisler ca. a phase response curve to single bright light pulses in human subjects. j physiol. 2003;549(pt 3):945-952.
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