Your Gut, Your Cravings: The Microbiome–Brain Link (With a 7-Day Reset Plan)

You know you shouldn’t finish the entire bag of chips when watching your favourite series on Netflix, but somehow, your hand does not stop. And when stress hits, you suddenly grab the tub of ice cream lying in your fridge or a bottle of whiskey from your bar. Guilty, right?

While most people assume it is sheer willpower to take charge of their cravings, the truth is far from that. Your cravings are not just being caused by your brain, but by your gut. Surprised, no?

Here enter microbiomes. These are present in trillions and are responsible for influencing your mood, digestion, immunity, choices, and even the substances you crave. There is a deep connection between your gut and mind, which explains why your body may ask for things that are not good for you. This is not a sign of weakness, but science!

What Are These Microbiomes?

The gut microbiomes are a community of viruses, bacteria, fungi, and many other different species of microbes that live in your gastrointestinal tract. While most of these microbes are essential and good for your health, some simply impact your cravings and eating/drinking patterns. Let us understand it better!

Your Gut is a Second Brain Literally

Your gut has its own nervous system, known as the enteric nervous system, which is home to millions of neurons. These neurons constantly communicate with your brain via a nerve. 

This is the fact that most people do not realise: Your gut literally talks to your brain!

These neurons produce chemicals like dopamine, GABA, and serotonin, all of which influence your cravings and moods. 

A stable gut microbiome means stable cravings. When these microbiomes get imbalanced, cravings shoot up, especially for sugar, alcohol, and processed foods. This is called microbiome cravings, where your brain is manipulated by the gut bacteria into wanting to feed them. The microbiomes are simply trying to survive by making you crave what they need. 

What Substances Do to Your Gut?

This is one of the harder conversations. Whether it is nicotine, alcohol, prescription drugs, or any other recreational drug, they all impact your gut microbiome in different ways. For instance:

1. Alcohol

Even a little amount can cause gut inflammation, killing the good bacteria and making space for bad ones. This creates microbiome imbalance and increases your cravings for sugar, carbohydrates, and even more alcohol!

2. Nicotine

Nicotine alters the microbial balance, too, and spikes anxiety. This leads to a craving for more stimulants, including nicotine/cigarettes, too. 

3. Recreational drugs

Most recreational drugs damage the lining of your gut, leading to weaker digestion. An unhealthy gut is a common cause of heightened cravings and unstable moods. 

5. Sugar

Sugar is known to be the biggest disruptor of microbiomes. It not only fuels the harmful bacteria but also causes more sugar cravings, making you stuck in a loop. 

How Does the Microbiome Create Cravings?

An imbalanced gut microbiome causes:

• Low energy
  
  
• Mood swings
  
  
• Anxiety
  
  
• Sugar cravings
  
  
• Alcohol cravings
  
  
• Junk-food cravings
  
  
• Irritability
  
  
• Poor sleep
  
  
• Bloating or indigestion
  
  

Why?

Because certain bacteria thrive on sugar, alcohol, and processed foods. When they multiply, they send signals to the brain:

“Feed me sugar.”
“Give me carbs.”
“I need alcohol.”

These microbiome cravings feel like:

• sudden urges
  
  
• emotional eating
  
  
• compulsive snacking
  
  
• Intense “I NEED this right now” moments
  
  

But here is the good news. It can be reversed. By rebalancing your gut, you can reduce the cravings significantly, mostly within a week. This is where a 7-day reset plan comes into play. 

7-Day Microbiome Reset Plan

‍

Day 1

Let your gut stabilise

• Eat easy-to-digest, light meals like porridge, soups, and khichdi.
• Avoid processed foods, sugar, and alcohol. 
• Drink 3 litres of water. 

Day 2

Add fermented foods to your diet

• Include at least 2 servings of homemade buttermilk, yoghurt, and pickled vegetables in your diet. 
• Add more fibre to your meals with fruits like oranges, apples, etc.

Day 3

Feed the microbes in your gut

• Add pulses, whole grains, seasonal fruits, and cooked vegetables to your meals. 

Day 4

Remove the gut irritants

• Avoid packaged and processed foods.
• Remove processed sugar, sodas, and excess caffeine.
• Skip white flour and alcohol.  

Day 5

Add healthy fats to your meals

• Include olive oil, homemade butter, and ghee in your diet. 
• Consume nuts, seeds, and avocado. 

Day 6

Improve digestion

• Sip warm water all day. 
• Consume tea made of fennel, cumin, and carom seeds.
• Walk for 20 minutes after every meal. 
• Consume an early dinner. 

Day 7

Reclaim your lifestyle

• Ensure you sleep for at least 8 hours daily. 
• Avoid screens at least one hour before bed. 
• Practice meditation every day. 
• Get morning sunlight. 

What Happens After the 7-Day Reset?

After the 7-day reset, you can expect:

• Reduced sugar cravings
• Stable moods
• Improved digestion
• Reduced alcohol cravings
• More mental clarity
• Less emotional eating

Final Thoughts

Cravings are not your enemy; they are signals from your gut that something is off. When your gut is balanced, you will naturally seek nutritious meals. Cravings feel uncontrollable when the gut is imbalanced. You may reclaim control by learning how substances affect your gut, maintaining your microbiome, and implementing a simple 7-day microbiome reset that requires no punishment, guilt, or harsh diets.

‍

‍

Sources:

How do Microbes Trick You Into Craving Sugar? | by Harvard Undergraduate Microbiology Society | Medium

Is Your Gut Microbiome Secretly Controlling Your Food Cravings?

PureLink™ Microbiome DNA Purification Kit 50 Preps kit | Buy Online | Invitrogen™

The Microbiome-Gut-Brain axis regulates social cognition & craving in young binge drinkers - PMC

How Alcohol Affects Your Gut Microbiome - Biology Insights

Alcohol & Your Gut: How Microbiome Impacts Cravings - World Today Journal

Impact of Gut Microbiome on Reward Pathways and Alcohol Use Disorder: Insights From Investigators | Psychiatric Times

‍