Masters of Health Magazine April 2025 | Page 49

Butyrate and Brain-Derived Neurotrophic FactorBrain-derived neurotrophic factor (BDNF) is a member of the neurotrophin family of growth factors, which are essential for the survival, growth, differentiation, and maintenance of neurons. BDNF plays a vital role in neuronal plasticity, the brain's ability to change and adapt its structure and function in response to external stimuli, which is fundamental for learning and memory formation.22,23

•      BDNF production and expression is increased — Research shows butyrate boosts BDNF production, targeting brain regions essential for learning and memory, such as the hippocampus, by inhibiting HDACs.24 This increase in BDNF promotes neurogenesis (the birth of new neurons),25 strengthens existing neuronal connections (synapses),26 and protects neurons from inflammatory damage.27

•      Deficiency increases your risk of neurological conditions — Reduced BDNF levels have been consistently implicated in the pathophysiology of various neurological and psychiatric conditions, including depression28 and Alzheimer's disease.29 By enhancing butyrate production, the resulting rise in BDNF levels protects against these debilitating conditions and promotes cognitive resilience.

Butyrate's Role in Vagus Nerve Crosstalk

The vagus nerve, often referred to as the "wandering nerve" due to its extensive network throughout the body, is the longest cranial nerve and serves as a major communication highway between the gut and the brain.30

•      The vagus nerve allows your gut and brain to communicate — Essentially, the vagus nerve functions as the information highway of the gut-brain axis, affecting array of neural/digestive functions, including mood regulation, stress response, appetite control, and immune function.

•      Butyrate travels along the vagus nerve — Sensory information arising from the gut, including signals related to the presence and concentration of butyrate, travel along the vagus nerve to reach various brain regions, influencing their activity and function.

•      Butyrate directly stimulates nerve endings located in the gut lining — This process triggers the transmission of electrical and chemical signals to the brain via the vagus nerve.31

Integrating Gut Health and Brain Health

Dietary fiber is the fuel that is responsible for the production of butyrate and other SCFAs in your gut. From there, butyrate works its metabolic magic on the gut-brain axis, helping promote cognitive function. But how do you effectively increase butyrate production?

While the obvious answer is increasing your fiber intake, there are caveats to this approach.

•      Start with healthy carbs — If you have only moderate gut issues, you'll be able to start with options like white rice* and ripe, whole fruits right away.

*Editor's Note: I do not recommend white rice because its harmful effects are similar to white sugar. Organic brown (Basmati) rice is healthier option.

• Severe gut issues require a different approach — If your gut health is severely compromised, it's important to build it from the ground up again. I recommend sipping on dextrose water throughout the day as a transitional solution until you're able to eat fruits and rice. Unlike complex carbohydrates, dextrose is metabolized in the small intestine and doesn't feed the bad bacteria in your colon.

•      Add more dietary fiber in the long run — As your gut begins to improve, you'll be able to move on to more fiber-rich veggies and starches without creating digestive problems. But dietary fiber isn't the only aspect that's emphasized when optimizing overall gut health. It's also wise to add more fermented foods to your diet. This approach helps restore a balanced gut microbiome, meaning your good bacteria keep pathogenic bacteria in check.

Here are additional recommendations that will help optimize your gut-brain connection further:

1.    Make your own fermented foods at home — Creating fermented foods at home ensures you receive fresh, potent probiotics. Homemade options like yogurt, kefir and sauerkraut contain a diverse array of beneficial bacteria essential for a healthy gut microbiome.

Plus, making your own fermented foods is cost-effective and allows you to control the ingredients, avoiding unnecessary additives, genetically modified ingredients and refined sugars found in mass-produced probiotic goods.

2.    Avoid pasteurized commercial fermented foods — Commercially available fermented foods are often pasteurized to extend shelf life, which kills the live bacteria necessary for gut health. If you're unable to make fermented vegetables at home, opt for traditionally fermented, unpasteurized products sourced from reputable businesses. But again, a better solution is preparing them yourself to maximize the health benefits.

3.    Incorporate various fermented foods into your diet — Diversity is key when it comes to fermented foods. Different types offer unique strains of probiotics that work synergistically to enhance your gut microbiome's resilience.

Include a range of options such as kimchi, natto, homemade yogurt and homemade fermented vegetables in your daily meals. Variety helps ensure a robust and balanced microbiome, which is essential for optimal gut-brain communication.

4. Maintain consistent consumption — Regularly consuming fermented foods is essential for sustaining a healthy gut microbiome and reaping long-term mental health benefits. That's because the modern Western diet is filled with ingredients that consistently destroy beneficial gut bacteria. Therefore, reseeding your gut with probiotics is important.