A Battle for Control: How Your Gut Microbes Influence Cravings

Have you ever had a "gut-wrenching" experience? Felt "butterflies" in your stomach? We use these expressions for a reason. The gut is sensitive to emotions—anger, anxiety, sadness, elation—all of these can trigger symptoms in the digestive system. But did you know that the gut also plays a role in shaping the foods you crave?

Before you were born, your gut and brain were part of the same system. Though they eventually separate into distinct organs, they remain connected through the vagus nerve. This connection forms a two-way communication channel, where the brain influences gut function, and vice versa.

The gut isn’t just a passive player—it’s home to trillions of tiny microorganisms known as the gut microbiome. And these microbes can impact more than just digestion. They’re in constant competition, fighting for dominance. Some are friendly, promoting health, while others are more opportunistic. This internal “war” can even affect the foods you crave. But how?

Let’s imagine a dialogue between the two sides of this battle:

Healthy Harry:"Ah, another beautiful day! Let’s go for some fibre—whole grains, vegetables, and fruits. That’s the fuel we need to keep this body healthy and happy."

Snacky Steve:"Fibre? Boring! Come on, we want some sugar! A nice piece of cake or some deep-fried snacks, and I’ll give you that dopamine rush you love. Doesn’t that sound good?"

Healthy Harry:"Don’t listen to him! Sure, sugar may give you a quick boost, but in the long run, it’s going to slow you down and damage your health. Stick with us—we’ll keep your immune system strong and your gut balanced."

Snacky Steve:"Who cares about long-term health? I’m all about instant gratification. Besides, I can make you crave more sugar! One bite won’t hurt—then you’ll want more, and more, and before you know it, I’m in charge!"

This "war" between the good and bad bacteria has a real impact on your cravings. The bad bacteria use a few sneaky tricks to get you to eat what they want:

• Changing how you experience taste, making unhealthy foods more appealing.

• Releasing feel-good hormones like dopamine when you indulge in sugary or fatty foods.

• Disrupting hunger signals, making it harder to feel full.

  
  

Meanwhile, your good bacteria are hard at work, trying to promote better choices that fuel your body with essential nutrients.

It’s incredible to think that something so small can have such a big impact on our daily choices. The father of modern medicine, Hippocrates, famously said, "All disease begins in the gut." Modern science is proving this ancient wisdom true. What we feed our gut directly affects our overall well-being—good food leads to a good mood.

Now that we have the knowledge, here’s how you can take action:

1. Be Mindful: Pay attention to your cravings and their triggers. Understanding your body's signals helps you make better choices.

2. Substitute Smartly: Craving a donut? Try satisfying your sweet tooth with some fresh strawberries or a piece of fruit instead.

3. Incorporate Prebiotics: Add foods rich in prebiotics, such as garlic, onions, and bananas, to support your good bacteria.

4. Increase Diversity with Probiotics: Include fermented foods like yoghurt, tempeh, and kimchi in your diet to promote a diverse and healthy gut microbiome.

   
   

So, the next time you feel a craving coming on, ask yourself: Who’s really in control—me, or Snacky Steve?