Author: Tracy Stratton

Need a little something tasty to take to a gathering this weekend? Shamilah has the recipe for you. Not only is it easy, but these crackers are tasty, and loved by adults and children alike. What’s more, they’re gluten free and can be prepared in advance. This recipe is by Annabel Crabb.

Ingredients

1 tbsp fennel seeds

2 cups gluten free plain flour

2 tsp mustard powder

1 tsp salt

1/2 tsp cayenne pepper

100g cold butter, cubed

1 egg yolk

1 tbsp white wine vinegar

150g cheddar, grated

150g pecorino, grated

Iced water

Method

Briefly toast the fennel seeds till fragrant, then crush using a mortar and pestle. Using a food processor, pulse the flour, mustard, salt, cayenne & fennel seeds with the butter till it resembles bread crumbs. Add the egg yolk, vinegar & pulse again. Add both cheeses & pulse again, then add the iced water, (a teaspoon at a time) until the dough just comes together.

Pop half of the dough on plastic wrap, shape it into a log and then wrap it up and refrigerate for 30mins. Do the same with the other half of dough. Pre-heat oven to 180 degrees (160 fan-forced).

Take the chilled, firm dough from the fridge and place on some baking paper that has been laid on the bench. Using a course grater, grate the dough over the baking paper evenly into a rectangular area. Cover with another sheet of baking paper and with a rolling pin, roll the dough into a 1mm thick sheet. Remove the top sheet, and slide the bottom sheet and the dough, onto a tray. Sprinkle with salt and bake for 10 mins.

Once cooled, store in an airtight container. Serve on their own or with some dips.

Life in lockdown and the uncertainty around the future can lead to feelings of anxiety and stress. For some of us, this stress can lead to an increase in gut-related symptoms.

Research on the gut-brain connection has shown that the gastrointestinal tract is sensitive to emotions. Feelings of anxiety or stress can certainly trigger symptoms in the gut.

The relationship between the brain and the gut and the way they interact, is a fascinating one that can help explain why we might experience an upset stomach when under stress or why, when nervous, we get butterflies.

Our mental health can absolutely affect our gut health, and the converse applies as well.

What is the gut brain connection?

Often referred to as the Gut – Brain Axis, it is a complex two-way communication system connecting the emotional and cognitive centres of the brain, with the intestinal functions of our gut. Being two-way means that a troubled brain can send signals to the gut, just as a troubled intestine can send signals to the brain.

The vagus nerve is the longest nerve of the nervous system, which runs from the brain stem to the gut, branching out along the way to reach other internal organs. It is the main communication pathway in the Gut-Brain Axis.

Neurons are cells found in your brain and central nervous system as well as your gut. Communication between neurons is made possible via neurotransmitters, the body’s chemical messengers. Interestingly, the gut produces more neurotransmitters than the brain, including serotonin, which regulates our emotions.

Can we treat our gut issues by making more effort to look after our minds?

In some cases, it can definitely help. At GastroNorth, we provide a multi-disciplinary approach to treating irritable bowel disease. We connect our patients with psychologists and hypnotherapists who provide gut-directed therapy. We have seen first hand that this additional therapy to reduce stress or treat anxiety or depression, can lead to an improvement in digestive symptoms.

However, most gut symptoms can be attributed to gut diseases and should not be blamed on psychological stress or mental illness before medical consultation or investigation.

In recent times, I have been experiencing gut symptoms – what should I do?

If you have been experiencing stomach or intestinal problems such as heartburn, abdominal cramps or loose stools, and you are concerned, you should see your local doctor. Your doctor will ask you how long you have been having these symptoms, how severe they are and whether something in particular triggers these symptoms. They might also ask about your diet, lifestyle and family history.

Have you been feeling stressed or anxious lately, are you also having difficulty sleeping or do you feel a little on edge?

Sometimes the worry about your symptoms can actually contribute to them, which is why we recommend putting your mind at ease by having a check up. Knowing all is ok, might be helpful in relieving some of your symptoms. Your doctor may refer you to a gastroenterologist for an investigation of persistent symptoms.