Mano Minute (2/6): Have you heard about our second brain? 🤔

It's our gut.

When we talk about the gut, we’re really talking about the digestive system.

Within that system lives something called the gut microbiome.

The gut microbiome is made up of trillions of bacteria living inside our intestines.

Wait… bacteria!? Isn't that bad??
No, no. Not necessarily. But it can be.

We have both “good” and “bad” bacteria in the gut.

The good bacteria plays a major role in immunity, energy, mood, focus, and more.

The bad bacteria can contribute to inflammation and digestive issues when it outweighs the good.

The goal is supporting the good bacteria more than the bad.

This is where the “second brain” idea comes from.

The gut and brain are constantly communicating through nerves, hormones, and chemical signals.

When the gut is off, the brain often feels it too.

So, how do we do this? See below.

Gut-Friendly Foods
​(Support digestion, reduce inflammation, and promote a healthy microbiome)

• 🥬 Fiber-Rich Plants – Leafy greens, cruciferous veggies, root vegetables
• 🍓 Antioxidant-Rich Fruits – Berries, apples, pomegranate
• 🌾 Prebiotics – Garlic, onions, leeks, asparagus, oats
• 🧄 Fermented Foods – Kimchi, sauerkraut, miso, kefir, plain yogurt
• 🥑 Healthy Fats – Avocado, olive oil, nuts, seeds, fatty fish
• 🍵 Soothing Teas – Ginger, peppermint, chamomile

Gut-Disrupting Foods
​(Can promote inflammation, bloating, and imbalance in gut flora)

• 🍭 Refined Sugar – Candy, pastries, sweet cereals
• 🥤 Artificial Sweeteners – Aspartame, sucralose, diet sodas
• 🍕 Ultra-Processed Foods – Fast food, packaged snacks, frozen meals
• 🍞 Low-Fiber Carbs – White bread, white rice, baked goods
• 🥩 Processed Meats – Bacon, sausage, deli meats
• 🍺 Excess Alcohol & Additives – Beer, sugary cocktails, food additives

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