How A Gut-First Approach Can Help In Healing Anxiety: New Book Explains

Brainwashed by Your Gut: The Secret Link between Food and Mood offers a holistic approach to mental well-being, revealing how nutrition can transform emotional and cognitive health. Blending evidence-based research with practical advice and compelling real-life case studies, this book provides actionable strategies to harness the power of food as medicine. Whether you’re looking to enhance focus, improve your mood, or manage stress, Brainwashed by Your Gut is your essential guide to making informed dietary choices for a healthier mind and body.

Here's an excerpt from Manjari Chandra's Brainwashed by Your Gut

In the vast realm of nutrition, few approaches are as transformative and enlightening as the elimination protocol. This method isn’t just a dietary regimen, it’s a journey toward discovering the intricate relationship between what we consume and our overall well-being. The elimination protocol is a dietary strategy designed to identify and remove foods that may cause adverse reactions in the body. These reactions can manifest as digestive issues, skin problems, respiratory symptoms or general inflammation. By temporarily eliminating these potential triggers and then gradually reintroducing them, individuals can pinpoint specific food sensitivities or allergies.  

When Is the Elimination Protocol Used? 

The elimination protocol is particularly useful for individuals experiencing unexplained symptoms that may be linked to their diet. It has been commonly employed in cases of: 

• Food Allergies and Intolerances: When specific foods cause immune responses or digestive discomfort 

• Autoimmune Diseases: Conditions like Hashimoto’s thyroiditis, rheumatoid arthritis and lupus, where dietary triggers may exacerbate symptoms.

• Chronic Inflammation: Persistent inflammation that  might be fuelled by certain dietary components. 

• Digestive Disorders: Issues such as irritable bowel syndrome (IBS), bloating, gas and other gastrointestinal  disturbances 

However, its use is now not limited to the fight against the above-mentioned disorders. It is now being recognized for its potential in managing mental health issues such as depression, bipolar disorder and anxiety. This dietary approach—involving the systematic removal and reintroduction of specific foods—has shown promise in alleviating symptoms and improving overall mental well-being.  

How Does the Elimination Protocol Impact Mental Health? 

1. Reducing Inflammation 

As we understand the gut-brain axis and highlight the significant role of gut health in regulating mood, cognition and behaviour, it is easy to link certain foods causing inflammation (in the gut or in the brain) with poor mental health. Chronic inflammation is a common underlying factor in many mental health conditions.  Inflammatory cytokines—signalling molecules of the immune system—can cross the blood-brain barrier and influence brain function. By reducing the dietary triggers of inflammation and gut dysbiosis, the elimination protocol can help manage symptoms of mental disorders including depression and anxiety.  

2. Improving Gut Health  

By eliminating foods that disrupt the gut microbiota and incorporating probiotics from fermented foods, the elimination protocol supports a healthy gut environment. A balanced gut microbiome is essential for producing neurotransmitters like serotonin which regulate the mood and anxiety. 

3. Stabilizing Blood Sugar Levels  

Removing processed foods and refined sugars helps stabilize blood sugar levels, which can have a profound impact on our mood and energy. Fluctuations in blood sugar are linked to mood swings, irritability and anxiety. 

4. Enhancing Nutrient Intake  

Adding whole, nutritionally dense foods ensures the adequate intake of vitamins, minerals and antioxidants that are crucial for brain health. Nutrient deficiencies are often linked to mental health disorders. 

A systematic review published in Public Health Nutrition analyzed the effects of various dietary interventions on anxiety. The review highlighted several studies where eliminating common allergens and inflammatory foods resulted in a reduction in anxiety symptoms. The findings suggested that by targeting the dietary triggers of inflammation and gut dysbiosis, the elimination protocol can be an effective strategy for managing anxiety. 

Additionally, research published in The Journal of  Clinical Psychiatry explored the role of diet in managing bipolar disorder. The study found that patients with bipolar disorder often had comorbid conditions such as gastrointestinal issues and food sensitivities. Implementing the elimination protocol helped reduce mood swings and stabilize mental health by addressing.

Extracted with permission from Manjari Chandra's Brainwashed by Your Gut: The Secret Link between Food and Mood; published by Rupa Publications.