By: Irshad Ahmad Shah
In the beautiful valleys of Jammu and Kashmir, where snow-capped peaks meet saffron fields, a quiet health revolution is brewing not in high-tech labs but inside your belly. New scientific research shows something fascinating: our gut-often called our “second brain”- has a deep connection to our mental health. Imagine for a moment that your stomach is not just digesting food but also helping your brain stay calm, happy, and balanced. That’s the magic of the gut microbiome —trillions of tiny bacteria living in your digestive system that silently influence your mood, thoughts, and even how you feel about life.
Scientific thought about The Gut-Mind Connection
Recent studies show that when the gut is healthy and full of diverse bacteria, it produces chemicals like serotonin and dopamine, which are also known as feel-good hormones. These are the same chemicals that help prevent depression, anxiety, and stress. But when this balance is disturbed due to poor diet, stress, antibiotics, or infections — it leads to a state called “dysbiosis. A growing body of researchers, including Iliev, I. D. et al. (2025) from Massachusetts General Hospital and Harvard Medical School, Boston, MA, USA, and Li et. al (2023) observed that imbalances in gut bacteria (dysbiosis) are linked to numerous conditions, including inflammatory bowel disease, diabetes, obesity, allergies, cancer, and even neurological disorders like depression and autism. But it’s not all bad news- as with the right diet, probiotics, and lifestyle changes, people can often rebalance their gut ecosystem and improve health outcomes. Some researchers even call the microbiome our second genome due to its massive impact on genetic expression and bodily functions. Microbial metabolites, like short-chain fatty acids, have been shown to help reduce inflammation and regulate metabolism. In contrast, people with anxiety often have more inflammation-causing bacteria. This connection, called the “gut-brain axis,” shows that what happens in our stomach doesn’t stay there but travels up to affect our minds.
Why This Matters for Jammu and Kashmir?
In recent years, mental health challenges have quietly risen in Jammu and Kashmir. Conflict stress, job uncertainty, and changing rural to urban lifestyles have affected emotional well-being. Now, imagine adding another stressor like poor gut health caused by fast food, irregular meals, and overuse of antibiotics. Together, this creates a perfect storm for anxiety and depression. But here’s the good news: changing our diet can begin to change our minds.
Ancient Wisdom Meets Modern Science
The philosopher Hippocrates said over 2,000 years ago, “All disease begins in the gut.” It is gaining popularity today, and science is proving him right. According to Ibn Sina (Avicenna), a renowned Persian physician and the Canon of Medicine (11th century), stated that most illnesses originate in the stomach. This again reflected the link between physical and mental health. His work, Al-Qanun fi al-Tibb, was a leading medical textbook for centuries in the Muslim world and Europe. As per Sushruta Samhita – Classical Surgical and Medical Text- describes “Ahrra-suddhiḥ sattva-suddhiḥ’- a Sanskrit phrase that means -When food is pure, the mind becomes pure, which means that Ayurvedic belief too suggested that mental health begins with a pure digestive system and mindful eating. This beautifully mirrors modern findings on the gut-brain connection. By nourishing the gut, we nourish the self.
For Gut-Friendly Lifestyle, What Can You Do?
Here are some simple, affordable ways to improve your gut health and feel better mentally:
- Eat Local, Eat Fresh: Traditional Kashmiri foods like haakh (collard greens), nadru (lotus stem), and fermented curd are excellent for gut bacteria.
- Fiber is Your Friend: Whole grains, pulses, fruits, and vegetables help good bacteria grow.
- Avoid Processed Foods: Chips, sugary drinks, and junk food harm gut health and increase mood swings.
- Try Fermented Foods: Yogurt, pickles, and kanji (fermented carrot drink) introduce good bacteria into your system.
- Limit Antibiotic Use: Only take antibiotics when prescribed, as they wipe out good bacteria too.
- Stay Active and Manage Stress: Walking in nature, breathing exercises, and talking to friends all support gut and mental health.
Healing Through Simplicity
Today’s world often chases high-tech cures, but sometimes, the answers lie in simple things- food, community, and balance. In our culture that celebrates saffron-laced kehwa and long, meditative walks along the serene natural beauty, we already have the roots of good gut and mental health. To quote the great Persian poet Rumi: “There is a voice that doesn’t use words. Listen.” That voice might be your gut, whispering for balance and care.
A Call to Action
Health officials, doctors, and families in Jammu and Kashmir can begin including gut-friendly habits in school curriculums, hospital counselling, and everyday kitchen conversations. Let this be a movement -not just for better digestion, but for brighter minds. Brain and stomach are lifelong friends. The other feels loved if you care for one. Next time when we meet at the dining table, ask not just what fills me. But will this heal me?
The writer is a Research Scholar at Pondicherry University in the Department of Food Science and Technology. irshadshah401@gmail.com
