Feeding the Second Brain
- Rany Prambs
- Aug 22, 2022
- 4 min read
Updated: Jun 15
Is There a Connection Between the Gut and the Brain?
It turns out, yes—there's a powerful and fascinating interconnection between the gastrointestinal tract and our brain. In fact, the gut is often referred to as the “second brain,” and for good reason.
The gut is home to the enteric nervous system, a complex network of neurons that communicates directly with the brain via the vagus nerve. This communication forms what’s known as the gut-brain axis, a two-way system that plays a critical role in everything from mood regulation to immune response and cognitive clarity.
Ever felt sluggish, foggy, or mentally drained? That "brain-tired" feeling might be more gut-related than you think.
That’s where prebiotics and probiotics come in. Probiotics introduce beneficial bacteria to your gut, while prebiotics—essentially the food for those bacteria—help them thrive. Consuming them together can support a healthy, balanced microbiome, which may in turn support mental clarity, better digestion, and even improved mood.- your gut (and brain) may thank you.
Have you ever felt foggy, sluggish, or just not quite yourself—and couldn't pinpoint why?
It might be worth turning your attention inward, literally… to your gut.
Or go to see the Dr.
Of course, I’m not giving advice here—just sharing what’s worked for me and what I’ve learned along the way. Sometimes a good plate of food can do more than satisfy hunger. It's helped me feel more balanced, from the inside out.
Prebiotics: Fuel for the Good Guys
Prebiotic foods are plant fibers that travel to the lower digestive tract, where they become fuel for the beneficial bacteria living in our gut. What these foods have in common is their natural ability to support and strengthen the good bacteria while helping to keep harmful pathogens in check.
That’s why I believe it’s so important for prebiotics to work in tandem with probiotics. One feeds the other—it’s a teamwork thing. When you combine both in your diet, you’re not just supporting your gut; you’re giving it a super-boost.
In my own experience, incorporating prebiotics and probiotics together has made my gut feel stronger, healthier, and more balanced overall. And when the gut feels good, the rest often follows.
A Daily Dose of Probiotic Goodness
One particular type of probiotic that’s consumed by millions every day is yogurt—not the sweetened or fruited kind, but the plain natural yogurt that contains the essential live cultures.
Growing up, it played a significant role in our Indian diet. It wasn’t just something we ate—it was a staple, a comfort food, and even a finishing touch to many meals. And honestly, that tradition stayed with me.
Even now, plain yogurt continues to be part of my routine—nourishing the gut, soothing the palate, and even making its way into entertaining and festive spreads. It’s a simple, everyday food that quietly does a lot behind the scenes—and I love that about it.
Memories, Yogurt, and a Nod to Biji
As I write this, my grandmother—my Biji—pops into my thoughts.I find myself reflecting back on childhood, where there was always an abundance of homemade plain yogurt in the kitchen. I can still picture it: a pot of yogurt gently resting on top of the boiler, covered with a towel, slowly doing its thing. I didn’t think much of it then—it was just part of daily life. I took it for granted.
But once my kiddos came along, everything shifted. Nutrition became more intentional, and with it came countless moments of reflection. I wanted them to experience the rich traditions of Indian food that I grew up with, while still embracing flavors from around the world.
But I digress—back to yogurt. One of my favorite ways to enjoy plain yogurt is in raita, a classic Indian accompaniment made with grated cucumber, a touch of spice, and seasoned just right. It’s perfect alongside spicy-indian dishes, cooling and refreshing. And if there’s any left over? It’s breakfast the next day. A win-win.
Love you, Biji. Thank you for the quiet wisdom and flavors that continue to shape my kitchen.
🥒 Biji-Inspired Cucumber Raita
A Cooling, creamy yogurt-based side dish perfect with spicy meals or as a refreshing snack and full of flavor—just like I remember.
🕒 Prep Time: 10 mins
🍽 Serves: 2
🌱 Vegetarian | Gluten-Free Ingredients
1 cup plain natural yogurt (full-fat, with live cultures)
½ cucumber, grated (use a clean cloth-squeeze out excess water so it doesn't get too runny)
¼ tsp roasted cumin powder (or plain cumin powder if needed)
A pinch of salt (adjust to taste)
A pinch of black pepper.
Cilantro (chopped finely)
Sprinkle of chili powder and or paprika for heat and color.
Instructions
In a bowl, whisk the yogurt until smooth.
Add the grated cucumber.
Stir in salt, pepper, and cumin powder.
Mix well. Taste and adjust seasoning.
First garnish with a generous sprinkle of chili and or paprika powder --then sprinkle on the cilantro
Enjoy it right away.
It’s simple, versatile, and incredibly satisfying. Perfect with alongside paratha, biryani and kebabs, or as a cooling side with any spicy meal.
❤️ From my kitchen to yours—with love and a little memory of Biji.
Comments