It might seem incredible, but more research is now showing how our gut ecosystem influences how our bodies work. This eclectic mix of bacteria, yeasts, fungi and other life-forms actually influence how we “feel” pain and could help you be free of pain.

Gut-Brain Communication

Graphic of the large intestine with lots of bacteria inside, with the word microbiome across the image

Our digestive system, containing the gut microbiota, has over 100 million nerve cells that allow the brain to talk to the gut, but also allow the gut to send information back to the brain. It is this bi-directional communication that has been the focus of so much pain research recently. It is now understood that the make up of the gut microbiome influences the communication between the gut and the brain

Imbalanced Gut Microbiota

The types of microorganisms that make up your gut microbiota are individual to you, and your ideal balance is not like anyone else’s ideal balance. Specific types of these microorganisms thrive in particular conditions and imbalances can lead to metabolic and cardiovascular diseases, as well as neurological diseases, depression and chronic pain.

The gut microbiota can become imbalanced through things like stress, obesity, medication, or a poor diet. Highly processed foods, artificial sweeteners, refined sugars and refined carbohydrates all reduce the diversity of the gut microbiota leading to imbalances.

Chronic Pain and the Gut

Lots of studies have found that the balance of microorganisms in the gut is directly connected with chronic pain conditions including fibromyalgia, migraines, neuropathic pain, arthritic pain and pain associated with the gastrointestinal disorders like IBS, IBD Coeliac disease and food allergies.

The signalling molecules produced by the gut microbiota, including neurotransmitters and neuromodulators, directly regulate the excitability of the nerves. Therefore, disruption to this system can lead to hyper-excitable pain receptors and therefore chronic pain conditions.

How to improve your gut health

There are several things you can do immediately to help you gut microbiota

Box of colourful nutritional vegetables placed on a table with a green and white table cloth

Eat a diverse range of foods
There are hundreds of species of microorganisms in your gut, and it is this diversity that is good. Eating a wide range of foods helps maintain this diversity.
Eat lots of vegetables, legumes, beans and fruit
We cannot directly digest the fiber in these foods, instead they provide the microorganisms with nutrition to stimulate their growth. Apples, artichokes, blueberries almonds and pistachios have been shown to be particularly beneficial.
Eat fermented foods
Fermented foods such as yoghurt, kimchi, sauerkraut, and kefir are rich in bacteria and yeasts that can help build up the microorganisms in our gut.
Eat Wholegrains
These contain lots of fibre than nourish the bacteria in our gut.
Reduce Meat consumption
Diets containing animal-based foods promote the growth of different types of microorganisms than plant-based diets, influencing the balance of your gut microbiota.
Take a probiotic
Probiotic are live microorganisms that help colonise your gut with more diverse bacteria.

Summary

If you are struggling with pain, why not try changing your diet, it might be just what your body needs to help calm down those excitable pain receptors.