If you have found yourself in the cycle of trauma, indigestion and eventual microbiome imbalance (mentioned in Part one) let’s find some ways to reverse this cycle. Probiotics can be a great tool and are best discussed with your provider to ensure appropriate strains and dosages with your specific imbalances. But another big part of rebuilding our microbial health lies with food. Our food choices can relieve our symptoms as they also reshape our gut microbiome and trauma response (1).

There are diets that can worsen trauma symptoms, such as those high in sugar, fat and processed foods, but let’s focus on a few foods to consider adding in to your diet that can give your microbiome and vagus nerve a boost.

Berries - especially blueberries - are known to be anti-inflammatory and full of antioxidants. These properties also serve to reduce brain inflammation and free-radical damage to the prefrontal cortex and hippocampus due to PTSD in mice and are believed to have the same effect in humans (2). Adding blueberries to a smoothie or alone as a snack can be a fabulous way to do this. Berries are digested quickly so if you are experiencing digestive distress or gas, I suggest eating them primarily on their own and not combined with other foods (smoothies can be fine since the ingredients are blended and the predigestion work is done for you).

Another food to focus on are small, Omega 3 rich fish - think sardines, herring and mackerel. The Omega 3 fatty acid has an anti-inflammatory effect (on the brain and body) as it balances out Omega 6s fats, which are overly abundant in the standard American diet. It also helps to make our cell membranes more flexible and receptive to signaling from the nervous system (3).

Consider adding turmeric to your daily meals. It has been speculated that curcumin, a compound in turmeric, may stop the brain from storing fear-related memories (4). A curry with turmeric (add black pepper to activate the curcumin) and herring on top of sautéed leafy greens and your favorite cooked vegetables could be a fabulous meal to add into your rotation.

In order to rebuild a healthy gut microbiome, we need a diversity of fiber from many different plants (5). But our digestive muscles must be built up slowly - it’s just like starting a new workout regime - don’t overdo it at first. If you have had many digestive symptoms, start small and slowly try adding a few of the foods listed above.

*This information is provided for general informational and educational purposes only and is not a substitute for professional advice.

Sources:

Naidoo, Uma. This Is Your Brain on Food: an Indispensable Guide to the Surprising Foods That Fight Depression, Anxiety, PTSD, OCD, ADHD, and More. Little, Brown Spark, 2020.
Ebenezer, Philip J., et al. “The Anti-Inflammatory Effects of Blueberries in an Animal Model of Post-Traumatic Stress Disorder (PTSD).” PLOS ONE, vol. 11, no. 9, 2016, doi:10.1371/journal.pone.0160923.
Gordon, James S., and Will Damron. The Transformation: Discovering Wholeness and Healing after Trauma. HarperCollins, 2019.
Monsey, Melissa S, et al. “A Diet Enriched with Curcumin Impairs Newly Acquired and Reactivated Fear Memories.” Neuropsychopharmacology, vol. 40, no. 5, 2014, pp. 1278–1288., doi:10.1038/npp.2014.315.
Bulsiewicz, Will. Fiber Fueled: the Plant-Based Gut Health Program for Losing Weight, Restoring Your Health, and Optimizing Your Microbiome. Penguin Publishing Group, 2020.