Does A Heathy Gut = A Healthy Mind?

The question is, does a healthy gut = a healthy mind? It’s no secret that gut health plays a role in mental health. New research has confirmed the link between the gut and the brain. A connection that is known as the gut-brain axis.

The Vagus nerve connects the gut and brain and is part of the ANS, or autonomic nervous system. With this new research we can understand why issues like anxiety and depression have links to the health of the gut.

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Brain and intestinal track with arrows implying connection

Gut Dysbiosis

When there is an imbalance in the gut microbiome this is called dysbiosis. Gut dysbiosis occurs when there is an overgrowth of bad bacteria in the gut or an absence of good bacteria.

This can be caused by stress, antibiotic use and/or diet.

Gut dysbiosis can cause an increase in gut permeability, also known as leaky gut. This is a condition where bacteria escape the lining of the intestines and enter into the blood stream.

This causes inflammation in the body. Inflammation is linked to many issues in the body including anxiety and depression. Gut microbiome imbalances or dysbiosis cause distress signals to be sent to the brain via the Vagus nerve.

Human brain with thought text bubble "gaba & serotonin"

Gut Health and Neurotransmitters

Research also shows that 90% of the serotonin created by the body is produced in the gut. So improved gut health = improved mental health.

Neurotransmitters like GABA and Serotonin need the good bacteria to be synthesized in the gut.

Gaba’s primary role is to calm the nervous system.

Serotonin plays many different roles by working with melatonin to help with sleep, regulate mood and reduce the feelings of pain. All of which are important for a healthy response to stress.

Probiotics for Mental Health

We now know we need a diverse gut microbiome full of the good gut bacteria to mentally feel our best. The easiest way to do this is to include more probiotic foods. These are things like yogurt, Keifer and kimchi.

Taking probiotics in supplement form is a great way to diversify the gut microbiome and replenish the good gut bugs!

Prebiotics For Mental Health

Did you know that eating foods high in prebiotics is also important for the good gut buggies? Prebiotics are the foods that the GOOD gut bacteria feed on, it’s what they need to thrive!

So it’s just as equally important to be eating prebiotic foods to feed the good bugs! Prebiotic foods include high fiber foods, ones that are rich in vitamins and nutrients, The good gut bacteria feed on the fiber and roughage in fruits, vegetables and whole grains.

fruit and vegetable board
prebiotic food list:
bananas, apples, berries, watermelon, dried fruit, asparagus, mushrooms, onion, green peas, cabbage

Conclusion

Gut health does in fact influence our mental health. Finding ways to reduce stress, improving our diet to include more prebiotic foods and getting enough probiotics through food or supplements are great ways to start towards better gut health!

Recommendations

Probiotics I recommend are only those I have personally tried. I really like the Swanson brand probiotics because they are affordable, I found the most relief with this brand. The Ultimate probiotic is my favorite. I like this liquid one, formulated for women, and this one is super convenient for kiddos.

References

Effect of Probiotics on Central Nervous System Functions in Animals and Humans: A Systematic Review – PMC (nih.gov)

P (ub.edu)

Gut Biome and Mental Health: Do Probiotics Work? – PMC (nih.gov)

Have anything you’d like to add? Leave me a comment below!

_{Disclaimer: The information contained in this post is not meant to diagnose or treat any medical condition. If you have any medical or psychiatric concerns, please seek the advice of a licensed healthcare provider.}