Recent studies are showing that the gut may play a more important role than previously thought. In fact, researchers are reporting that changes you make in your diet can significantly impact your brain and how it functions. This has earned our gut the nickname “the second brain”. We can summarize this into a couple of reasons.
- Hormones: A study authored by Dr. Siri Carpenter stated that the gut produces many of the same chemicals found in the brain, including, but not limited to, serotonin and dopamine. These two chemicals are heavily involved in mood regulation and emotional well-being (Carpenter, 2012). In fact, the gut provides approximately 95% of total body serotonin (Appleton, 2018). Which is why gut health can significantly influence how we feel emotionally.
- The Vagus nerve: The vagus nerve plays a vital role in sending signals between the brain and the gut. Things like controlling digestion, what’s happening in the gut, and if inflammation is present (Paturel, 2024).
- Microbiota: The trillions of microbes (bacteria, fungi, and viruses) that live in your gut, known as the gut microbiome, play a critical role in brain health. These microbes produce various metabolites and signaling molecules that can affect brain function, behavior, and mood (Kim, 2024).
Soup works wonders
I sure hope all this talk of bacteria has gotten you in the mood for soup! Because soup works wonders with your gut health! Soup is a versatile, nutrient-dense meal that provides hydration, warmth, and essential vitamins and minerals. When eating a soup packed with vegetables, proteins, and fiber, it satisfies your need for daily nutrients all while being gentle on the digestive system. Soup can also hydrate you and be made to include anti-inflammatory spices, like turmeric or ginger. Whether you’re recovering from illness, managing your weight, or just looking for a comforting and balanced meal, soup is an excellent choice for promoting health and wellness.
Soup can make you feel more satiated than solid food due to its combination of liquid and solid components. The high-water content in soup adds volume to your meal without adding extra calories, helping you feel full faster and stay satisfied for longer. Additionally, soups that contain fiber-rich ingredients like vegetables, legumes, or whole grains, slow digestion and contribute to a sustained feeling of fullness. Warm, liquid-based meals also take longer to consume, giving your brain more time to register satiety signals. One study suggests that starting a meal with soup can even reduce overall calorie intake by curbing hunger and preventing overeating (Flood & Rolls, 2008). Making a bowl of soup an excellent choice for both comfort and portion control.
Shameless plug
At Sunny Bowls we have a plethora of soups eager to fill your stomach and fuel your body with the nutrients it deserves. Researchers recommend eating 30 different fruits and vegetables to keep your gut biome thriving. Combining our soups, garnishes, salads, smoothie bowls, and spreads, we have more than 30 different fruits and vegetables that could help you reach this goal. While all of our soups are nutrient dense, the most nutrient packed soup would be our Wellness Soup. This bad boy is filled to the brim with vegetables, while also containing protein in the form of lentils. We have recently added potatoes to help with not only texture, but to help keep you feeling full as you go about your day. The Wellness soup also contains spices like ginger and turmeric, the two act as anti-inflammatory agents, something that cannot be understated, as many problems with your body and mental health begin with inflammation. Finally, the Wellness’ broth is water based, keeping you hydrated, making this a wonderful concoction focused on your well-being, while also jam packed with taste. Need more protein? While the Wellness is a vegan soup, it can be garnished with tofu for free, or grilled chicken for a small fee. Not enough? The Thai Chicken is close to on par with the number of vegetables the Wellness has. This soup contains garlic, ginger, and onion, all which help with inflammation. The Thai Chicken even has its own supporting cast of superfoods, including lime and lemon juice, shiitake mushrooms, lemongrass, carrots, and more. In the future, we will go into more depth breaking down our Souper Foods and why they are so super, for the mind and body. Any meal at Sunny Bowls is designed with your health in mind, while also having great taste. Stop in some time! The aroma is intoxicating, and we love to give free samples!
Citations
1. Paturel, A. (2024, March 21). Bolster your brain by stimulating the vagus nerve. Cedars Sinai. https://www.cedars-sinai.org/blog/stimulating-the-vagus-nerve.html#:~:text=The%20vagus%20nerve%20acts%20as,even%20the%20body’s%20inflammation%20response
2. Kim C. S. (2024). Roles of Diet-Associated Gut Microbial Metabolites on Brain Health: Cell-to-Cell Interactions between Gut Bacteria and the Central Nervous System. Advances in nutrition (Bethesda, Md.), 15(1), 100136. https://doi.org/10.1016/j.advnut.2023.10.008
3. Carpenter, S. (2012, September 1). That gut feeling. Monitor on Psychology, 43(8). https://www.apa.org/monitor/2012/09/gut-feeling
4. Appleton, J. (2018, August 17). The gut-brain axis: Influence of microbiota on Mood and Mental Health. Integrative medicine (Encinitas, Calif.). https://pmc.ncbi.nlm.nih.gov/articles/PMC6469458/
5. Flood, J. E., & Rolls, B. J. (2007). Soup preloads in a variety of forms reduce meal energy intake. Appetite, 49(3), 626–634. https://doi.org/10.1016/j.appet.2007.04.002
6. Roumelioti, M. E., Glew, R. H., Khitan, Z. J., Rondon-Berrios, H., Argyropoulos, C. P., Malhotra, D., Raj, D. S., Agaba, E. I., Rohrscheib, M., Murata, G. H., Shapiro, J. I., & Tzamaloukas, A. H. (2018). Fluid balance concepts in medicine: Principles and practice. World journal of nephrology, 7(1), 1–28. https://doi.org/10.5527/wjn.v7.i1.1