GABA and the GUT
- Sherri Stickler, RH, HP
- Apr 8
- 5 min read
In light of yesterday's post, I thought it would be fun to discuss GABA and the role it plays in our gut health and proper digestion. Our gut is often referred to as the “second brain” because of the extensive network of neurons in it. When we think of neurons, we automatically think brain, guess what? There are neurons throughout our body. What happens in the brain can have a direct impact on gastrointestinal (GI) health. We see this in post-traumatic Brain Injury with studies making a correlation between head trauma and intestinal permeability.
Gamma-Aminobutyric Acid (GABA), a neurotransmitter commonly associated with calming the nervous system and promoting relaxation, also plays a role in the whole gut-brain axis by promoting gut health and digestion. Let's move on and discuss how GABA affects the gut, how it helps digestion, and why balancing GABA may be the key to improving GI function and overall wellness.
GABA is the primary inhibitory neurotransmitter in the brain, meaning it helps to reduce neuronal activity and calm the nervous system. It’s often associated with promoting relaxation, reducing stress, and supporting a sense of calm. GABA is synthesized from glutamate, another neurotransmitter, and its production and functioning are essential for maintaining a healthy balance in the central nervous system. GABA isn’t just active in the brain—it has a strong presence in the gut, where it plays a significant role in regulating digestion and the overall health of the GI system.
The gut-brain axis refers to the intricate communication network between the gut and the brain. This connection involves both direct neural pathways (like the vagus nerve) and chemical messengers such as hormones, neurotransmitters, and cytokines. GABA, being a neurotransmitter, is an essential player in this communication process.
Our digestive system contains its own nervous system, known as the enteric nervous system (ENS), sometimes referred to as the "second brain." The ENS contains millions of neurons that help regulate digestion, including peristalsis (the movement of food through the intestines), enzyme secretion, and blood flow to the digestive organs. GABA plays a crucial role in modulating these processes.
GABA Affects Digestion
Here are several ways in which GABA can positively influence your digestive health:
Helps to Reduce Stress-Induced Gut Issues: Stress and anxiety are well-known triggers for digestive disturbances such as bloating, constipation, diarrhea, and irritable bowel syndrome (IBS). When stressed, the body’s “fight or flight” response can overwhelm the digestive system, slowing down or speeding up digestive processes. GABA helps to counteract the effects of stress by promoting relaxation and balancing the nervous system. By calming the brain and body, GABA reduces the overstimulation of the gut, helping to restore normal digestive function and alleviate symptoms of stress-induced GI problems.
Improves Gut Motility: Proper gut motility—the movement of food and waste through the digestive system—is essential for healthy digestion. GABA helps regulate smooth muscle function, which is necessary for peristalsis (the rhythmic contractions that push food through the digestive tract). This ensures that food moves efficiently through the stomach and intestines, preventing issues such as constipation and bloating.
An article from Science Direct discusses how GABA has a regulatory effect on motility in the digestive tract, suggesting its importance do smooth and regular bowel movements and digestion.
Supports the Gut-Brain Axis: The gut and brain are constantly in communication, and the state of one can significantly affect the other. GABA plays a key role in balancing the signals between the two, helping regulate the nervous and digestive systems.
Helps with Inflammation: Chronic inflammation is a common issue in many digestive conditions, including IBS, Crohn's disease, and ulcerative colitis. Studies suggest that GABA has anti-inflammatory properties, which may help reduce inflammation in the gut and support overall GI health. Research published in PubMed, titled " Inhibitory Role of GABA in Autoimmune Inflammation," indicates that GABA's inhibitory effects may reduce the release of pro-inflammatory cytokines in the gut, helping to calm inflammation and support healing in individuals with autoimmune and inflammatory conditions.
Promotes a Healthy Gut Microbiome: The gut microbiome plays a crucial role in overall health, including digestion and immune function. A balanced microbiome helps maintain digestive efficiency, while an imbalanced one can lead to bloating, gas, and other digestive disturbances. It may be possible that GABA indirectly supports a healthy microbiome by regulating stress and the gut-brain axis. Stress and anxiety can disrupt the balance of gut bacteria, leading to dysbiosis or an imbalance of gut microorganisms. By reducing stress and promoting relaxation, GABA can help maintain a balanced microbiome, supporting digestive health.
After reading all the ways that GABA works on both our brain and our gut, you may be interested in increasing GABA to improve your digestion. The following are some natural ways to boost GABA levels:
Dietary Sources of GABA: Certain foods are known to promote the natural production of GABA in the body. These include:
Fermented foods: Kimchi, sauerkraut, kefir, miso, and tempeh are rich in probiotics, which can support GABA production in the gut.
Whole grains: Brown rice, oats, and barley are rich in glutamine, which is a precursor to GABA production.
Leafy greens: Spinach, kale, and other greens contain magnesium, which helps support the activity of GABA receptors in the brain and gut.
Berries: Berries like blueberries are rich in antioxidants that support overall brain and gut health.
Supplements:
GABA Supplements: GABA supplements are available in capsule or powder form. While some research suggests that taking GABA directly may improve brain function and stress levels, its effectiveness in crossing the blood-brain barrier is debated. However, it may still have a positive effect on gut health through the gut-brain axis.
L-Theanine: This amino acid, found in green tea, promotes the production of GABA and can help relax the mind and body. L-theanine is my preferred way to boost GABA for brain balance because it crosses the blood-brain barrier and works almost immediately. Gut health alleviation takes longer.
Magnesium: Magnesium supports GABA receptor activity in the brain as well as being neuro-protective and relaxing.
Probiotics: Since the gut microbiome is a major player in GABA production, taking probiotic supplements may help encourage the growth of beneficial bacteria that support GABA synthesis. However, I prefer to use fermented foods since you get a better benefit overall and it is much more cost-effective.
Mind-Body Practices: Stress is a major factor that disrupts gut health, and reducing stress can directly improve GABA levels in the body. Practices like quiet time, meditation, deep breathing exercises, grounding and walking in nature can activate the parasympathetic nervous system, promoting relaxation and GABA activity.
Regular Physical Activity: Exercise has been shown to increase the natural production of GABA in the brain. Moderate exercise can be effective in boosting GABA levels, which become even more important as we age.
GABA isn't just a calming neurotransmitter in the brain—it plays a significant role in maintaining gut health and promoting effective digestion. By reducing stress, supporting gut motility, and balancing the gut-brain axis, GABA helps the digestive system function smoothly. You can use diet, supplements, or stress-reducing activities to boost GABA levels and overall health and well-being. Most importantly, if you're struggling with digestive issues or looking to optimize your gut health, consider incorporating GABA-boosting foods, supplements, and practices into your routine for a more balanced digestive system.
References:
GABA and GABA receptors in the gastrointestinal tract: from motility to inflammation - ScienceDirect
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