Today, we often find ourselves racing against the clock, balancing work, family, and social commitments. Amid this frenzy, we sometimes forget to prioritise the foundation of our well-being: Our gut and mental health. A deep, intricate relationship exists between our foods, a healthy gut microbiome, cognitive function, and mental health. This blog will explore the research between gut health and mental health, Foods we eat to support our gut and brain, and 2 easy recipes to enhance your well-being. So, let’s dive in.

Gut Health and Mental Health: What’s the research?

Research has shown that gut health can significantly impact mental well-being, cognitive function, and mood. This revelation is groundbreaking, opening new avenues for controlling our psychological and physical health.

Your Gut-Brain Connection is not merely an abstract concept of your mind but a tangible reality within your body. Scientists have discovered that our gut and brain communicate through a complex network of nerves, hormones, and biochemical signalling.

Recent studies have highlighted the intricate interplay between our gut microbiome, the trillions of microorganisms in our intestines, and our brain. This microbial community isn’t just an innocent bystander; it’s a dynamic player that influences our mental state, cognitive abilities, and emotional well-being.

The Gut, Your Second Brain:

Did you know that the gut is sometimes called the “second brain”? This nickname is well-deserved because the gut houses a vast network of neurons known as the enteric nervous system. These neurons can operate independently from the brain, controlling various aspects of digestion, absorption, and the brain.

The gut’s “second brain” doesn’t stop at managing digestion; it actively communicates with the central nervous system, affecting our mood, stress response, and cognitive function. This bi-directional communication is crucial for maintaining mental equilibrium.

Foods That Support Your Gut-and-Brain:

Now that we have established the significance of the gut-brain connection. Let’s delve into the foods that can promote a healthy gut microbiome while supporting cognitive function. Incorporating these foods into your diet can be a transformative step toward enhancing your overall well-being.

Fermented Foods

Fermented foods like yoghurt, kefir, sauerkraut, and kimchi are rich in probiotics, the friendly bacteria that populate your gut. These probiotics play a crucial role in maintaining a balanced gut microbiome, which, in turn, positively influences your cognitive function.

Fiber-Rich Foods

Fibre is the unsung hero of a healthy gut. Foods like whole grains, beans, legumes, fruits and vegetables are packed with dietary fibre. Fibre not only aids digestion but also provides nourishment for the beneficial bacteria in your gut.

Omega-3 Fatty Acids

Omega-3 fatty acids in fatty fish like salmon, flaxseeds, and walnuts have anti-inflammatory properties that can help reduce gut inflammation and support overall health. This reduction in inflammation can positively impact your cognitive function.

Leafy Greens

Leafy greens like spinach, kale, and Swiss chard are rich in vitamins, minerals, and antioxidants. They contribute to a diverse gut microbiome associated with better cognitive function.

Prebiotic Foods

Prebiotic foods like garlic, onions, leeks, and asparagus are the preferred food sources for the beneficial bacteria in your gut. Including these in your diet can help maintain a thriving gut microbiome.

Now that we’ve explored some gut-friendly foods let’s put our knowledge into action with a simple yet rewarding recipe for sourdough bread. Sourdough bread is delicious and a great source of beneficial microbes for your gut.

Gut Health and Mental Health: Sourdough Bread Recipe.

Start by making a Sourdough Starter:

Creating a sourdough starter is a rewarding process that allows you to bake delicious sourdough bread. A sourdough starter is a mixture of flour and water that captures wild yeast and beneficial bacteria from the environment, enabling you to leaven your bread naturally. Here’s a step-by-step guide on how to make a sourdough starter:


All-Purpose Flour: You can also use whole wheat flour or a combination of both for your starter.

Water: Use non-chlorinated water, as chlorine can inhibit the growth of beneficial microorganisms.

Day 1: Create the Initial Mixture

  • Combine 4 ounces (about 1/2 cup) of all-purpose flour with 4 ounces (1/2 cup) of lukewarm water in a clean glass or plastic container. Mix until it forms a thick, smooth batter.
  • Cover the container loosely with a clean kitchen towel or plastic wrap, leaving space for air to enter. Do not seal it completely.
  • Place the container in a warm spot in your kitchen, ideally around 70°F to 75°F (21°C to 24°C). You can use a kitchen cupboard or the top of your refrigerator.

Days 2-5: Feed Your Starter

  • Every 24 hours, you’ll need to “feed” your starter. To do this, discard about half of the starter (about half a cup) and add equal parts (by weight) of all-purpose flour and lukewarm water. This typically means adding 4 ounces (about 1/2 cup) of each.
  • Stir the mixture until smooth, cover loosely, and return it to its warm spot.
  • You should start to see some bubbles forming within the first few days, a sign that the wild yeast and bacteria are beginning to thrive.

Days 6-7: Continue Feeding

  • By days 6 or 7, your sourdough starter should be bubbly, have a pleasant tangy aroma, and have doubled in size within a few hours of feeding. If it’s not yet there, continue daily feedings until it is.

Maintaining Your Sourdough Starter:

  • Once your starter is active and bubbling, you can reduce the frequency of feedings to every 12-24 hours and store it in the refrigerator between uses. When storing in the fridge, use a loosely covered container to allow gases to escape.
  • To use your sourdough starter in recipes, bring it to room temperature and feed it at least once before using it in your sourdough bread recipe.
  • Remember that sourdough starters are living organisms, which can vary in fermentation time and flavour depending on your environment. It may take some time and experimentation to get your starter to the level of sourness and activity you desire.
  • Now, with Your Homemade Sourdough Starter, You can make sourdough bread:

Molly’s Gut warming Sourdough-Bread-Recipe:


  • 1 cup active sourdough starter
  • 2 cups all-purpose flour
  • 1 cup lukewarm water
  • 1 teaspoon salt


  • In a large mixing bowl, combine the sourdough starter and lukewarm water. Stir until the starter is mainly dissolved in the water.
  • Add the flour and salt to the mixture. Stir until the ingredients come together to form a shaggy dough.
  • Knead the dough for about 10 minutes until it becomes smooth and elastic. You can add a bit more flour if the dough is too sticky.
  • Place the dough back in the bowl, cover it with a clean kitchen towel, and let it rise at room temperature for 4-6 hours or until it has doubled.
  • Preheat your oven to 450°F (230°C) and place a Dutch oven with the lid on inside to heat up.
  • Once the dough has risen, carefully remove the hot Dutch oven from the oven and place the dough inside. Score the top of the dough with a sharp knife.
  • Cover the Dutch oven with the lid and bake for 30 minutes. Then, remove the lid and bake for 15-20 minutes or until the bread is golden brown and sounds hollow when tapped on the bottom.

Enjoy the smell of home-cooked bread filling your home and senses with delightfulness. Allow the bread to cool before slicing, and enjoy your homemade sourdough bread, packed with gut-friendly goodness!

The Great Gut-Enhancing Kefir Recipe: With a Sweet Touch:


  • 1 cup kefir grains
  • 4 cups milk (cow’s milk, goat’s milk, or non-dairy milk of your choice)
  • 1-2 tablespoons honey or maple syrup (optional for sweetness)
  • Fresh fruit (optional, for flavour)


  • Place the kefir grains in a clean glass jar.
  • Pour the milk over the kefir grains, leaving some room at the top of the jar.
  • Add honey or maple syrup for sweetness and fresh fruit for flavour if desired.
  • Cover the jar with a clean cloth and a rubber band or string. This allows the kefir to breathe while keeping contaminants out.
  • Let the jar sit at room temperature for 24-48 hours, stirring occasionally with a non-metal utensil.
  • After fermentation, strain out the kefir grains using a plastic or wooden strainer.
  • Transfer the kefir liquid to a clean container with a lid and refrigerate.

Your homemade kefir can be enjoyed as a refreshing beverage or as a base for smoothies and other recipes.

I hope you’ve gained valuable insights into the importance of a healthy gut microbiome for cognitive function and overall well-being. Remember, the choices you make in the kitchen can profoundly impact your health, both physically and mentally.

So, the next time you sit down for a meal, consider the incredible connection between your gut and brain. Take your time to eat and practice mindfulness in every mouthful.  Include more fermented foods, fibre-rich options, and omega-3 fatty acids. Experiment with sourdough bread and homemade kefir to boost your gut health and cognitive function. Your body and mind will thank you for it, one delicious bite at a time.

In the world of nutrition, kindness begins in the kitchen. Nourish your gut, feed your soul, and share the gift of well-being with every meal you prepare. ”


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