Healing the Gut for Mental Well-Being: Insights from Functional Nutritionist Ashley Oswald

Jan 30, 2025 | 0 comments

The gut and brain are more interconnected than we might think. Emerging research has highlighted how our digestive health can significantly impact our mental well-being. In a recent webinar hosted by Colibri Garden, functional nutrition expert Ashley Oswald shed light on how healing the gut can lead to improved mental health. Drawing from her extensive experience in medical nutrition therapy and functional medicine, she shared valuable insights on digestion, gut bacteria, inflammation, and how plant medicines may play a role in healing.

This blog will break down key takeaways from the webinar, including how digestion works, the impact of gut health on mental well-being, the gut-brain connection, and actionable steps for improving gut health.

How Digestion Works: The Foundation of Gut Health

Digestion is a complex yet essential process that begins the moment we see or smell food. Our saliva contains enzymes like amylase, which initiate the breakdown of carbohydrates before food even enters the stomach. As food travels down the esophagus into the stomach, it undergoes further breakdown, particularly proteins, aided by gastric acid.

Ashley emphasized the importance of stomach acid in breaking down food and preventing bacterial overgrowth. However, many people suffer from low stomach acid, often caused by stress, medications, or poor dietary habits. Medications such as proton pump inhibitors (PPIs) and H2 blockers commonly prescribed for acid reflux can actually lower stomach acid levels, leading to nutrient deficiencies such as vitamin B12 deficiency, which can impact brain health and cognitive function.

After the stomach, food enters the small intestine, which is responsible for most nutrient absorption. This 20-foot-long organ is lined with microvilli that increase the surface area for absorption. If inflammation or bacterial imbalances damage these microvilli, nutrient absorption is compromised, leading to digestive and systemic health issues.

The remaining food then enters the large intestine, home to trillions of bacteria that make up our microbiome. These microbes help ferment fiber, producing short-chain fatty acids like butyrate, which have anti-inflammatory properties and play a role in gut healing.

The Gut-Brain Connection: How Gut Health Affects Mental Well-Being

One of the most fascinating aspects of gut health is its direct connection to mental health. The gut-brain axis is a two-way communication system involving the vagus nerve, neurotransmitters, and gut bacteria. Research has shown that people with gut disorders are more likely to experience anxiety, depression, and brain fog.

Ashley highlighted research showing that 70% of our immune system resides in the gut. Chronic inflammation in the gut can trigger systemic inflammation, including in the brain, leading to mood disorders. Additionally, serotonin—the neurotransmitter responsible for regulating mood—is primarily produced in the gut. If gut health is compromised, serotonin production and mental well-being can suffer.

Scientific studies have also demonstrated the gut’s role in conditions like autism, schizophrenia, and OCD. Fecal microbiota transplants (FMT) have shown promise in reducing symptoms of autism, while studies on mice have indicated that transferring gut bacteria from depressed individuals to healthy mice induces depressive behaviors.

Key Gut-Healing Strategies for Mental Wellness

Ashley shared a number of practical, science-backed strategies to improve gut health, reduce inflammation, and support mental well-being:

1. Eat a Gut-Friendly Diet

  • Incorporate fiber-rich foods such as fruits, vegetables, nuts, and seeds to feed beneficial gut bacteria.
  • Eat fermented foods like kimchi, sauerkraut, yogurt, and kombucha to introduce beneficial probiotics.
  • Reduce consumption of processed foods, refined sugars, and artificial additives, which can disrupt gut microbiota.
  • Consider reducing or eliminating gluten and dairy if they trigger inflammation or digestive distress.

2. Support Stomach Acid and Digestion

  • Chew food thoroughly to aid digestion and signal the stomach to produce digestive enzymes.
  • Incorporate apple cider vinegar or digestive bitters before meals to naturally stimulate stomach acid production.
  • Avoid long-term use of acid-reducing medications without addressing the root cause of acid reflux.

3. Reduce Chronic Stress

  • Chronic stress impairs digestion and gut motility. Mindfulness, meditation, deep breathing, and yoga can help regulate stress and support gut-brain communication.
  • The vagus nerve connects the gut and brain, and activating it through practices like humming, cold exposure, or deep breathing can improve digestion and emotional resilience.

4. Address Nutrient Deficiencies

  • Magnesium is essential for gut motility and relaxation; many people are deficient.
  • Vitamin D supports gut barrier integrity and a balanced immune response.
  • Zinc and vitamin A are critical for gut lining repair and immune function.

5. Use Herbal Remedies and Functional Supplements

  • Probiotics and prebiotics can help replenish and support a healthy microbiome.
  • Herbal antimicrobials (like oregano oil and berberine) may be necessary for addressing bacterial overgrowth.
  • L-glutamine, collagen, and butyrate support gut barrier healing.

The Role of Plant Medicines in Gut and Mental Health

Ashley and Mags also explored the potential role of plant medicines such as ayahuasca, huachuma, and other sacred plant therapies in healing the gut and emotional body. Many individuals report improvements in digestion, reduction in inflammatory symptoms, and emotional breakthroughs after participating in plant medicine ceremonies.

One possible explanation for this is that plant medicines help release stored trauma, which can manifest as gut disorders like IBS, Crohn’s disease, and leaky gut syndrome. As the nervous system and gut are closely linked, emotional healing may translate into physical gut healing.

Additionally, there is growing interest in how gut bacteria might influence the absorption and effectiveness of plant medicines. Some research suggests that gut microbiota can modulate the effects of DMT and other psychedelic compounds, further highlighting the interplay between digestion and consciousness.

Taking Charge of Your Gut and Mental Health

The gut-brain connection is an exciting field that continues to reveal how closely our digestive health is tied to our mental well-being. Through nourishing foods, proper digestion, stress management, and possibly even plant medicine work, we can support a thriving microbiome and a healthier mind.

If you’re struggling with digestive issues, consider exploring functional medicine approaches to identify the root causes rather than just treating symptoms. As Ashley Oswald emphasized, healing the gut is a personalized journey, and no one-size-fits-all diet or treatment exists.For more expert insights on gut health and functional nutrition, visit Oswald Digestive Clinic or explore the upcoming Hasti Films Project focused on ancient healing modalities.

Author: Mags Tanev

Mags Tanev is a freelance writer in the psychedelics and sacred medicine space. She is also the co-facilitator of the Colibri Garden Integration Circle and lives in Medellín, Colombia.

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