Our research has established a strong link between the microbes residing in our digestive system—collectively known as the gut microbiome—and both heart and metabolic health. But did you know that the influence of your microbiome may extend to your brain, affecting your feelings and behaviours?
The interaction between gut health, the microbiome, the brain, and mood—referred to as the ‘psychobiome’—is currently a prominent area of research.
In this article, we explore the current understanding of the relationship between the gut, brain, and mental health, and examine the role that gut health plays in mental health issues such as anxiety and depression.
Understanding the Microbiome and Mood
Changes in the gut microbiome have been associated with various mental health disorders. There are indications that enhancing gut health might help address mental health issues and improve mood, although further research is needed. Each person's gut microbiome is unique, influencing metabolic health and individual responses to food.
The Gut-Brain Connection and Mental Health
Studies have identified links between the microbiome and several mood disorders, including depression, anxiety, bipolar disorder, and schizophrenia. For instance, research has found that individuals with depression often have altered microbiome compositions, characterised by reduced diversity and increased levels of certain microbe strains compared to those without depression.
However, these associations raise questions about causality: do gut microbes influence mood and behaviour, or do mood and behaviour affect the gut microbiome?
To investigate this, scientists performed fecal transplants from depressed individuals into rats. The rats began to exhibit signs of depression, suggesting that the microbiome can affect mood and behaviour (at least in rats).
How Gut Microbes Affect the Brain
There is considerable interest in understanding how gut health impacts mental health conditions like anxiety and depression. The key question is how gut microbes influence brain function and mood.
Researchers believe several bidirectional communication channels between the gut and brain, known as the gut-brain axis, are involved:
Enteric Nervous System (ENS): This network of nerves in the gut connects to the brain via the vagus nerve, which transmits messages between the gut and brain. Gut microbes can impact brain function by stimulating this nerve pathway.
Metabolites: Gut microbes produce various metabolites that can affect other parts of the body. For example, the gut microbiome generates up to 90% of the body’s serotonin, a neurotransmitter crucial for mood stabilisation and feelings of well-being. Gut microbes also trigger hormone production in the gut lining, which influences overall mood.
Immune System Interactions: Gut microbes interact with the immune system, affecting both immunity and the microbiome. Changes in the microbiome can lead to inflammation and the release of inflammatory cytokines, which have been linked to mood changes and conditions like depression.
Can Changing Your Microbiome Improve Your Mood?
The microbiome is not static; it can be influenced by dietary changes. Researchers are exploring ways to enhance mental health by modifying the microbiome through probiotics, prebiotics, fecal transplants, and dietary adjustments.
Evidence suggests that dietary changes can impact microbiome composition, which might improve mood and mental health. For example, recent studies found that dietary improvements reduced depression symptoms in some individuals, though the role of the microbiome was not directly studied.
Observational studies also suggest that a high-quality diet lowers the risk of depression.
Supporting Your “Good” Gut Microbes
Interest in the microbiome’s role in physical and mental well-being is growing, but many details remain to be uncovered about how the microbiome, diet, and mood are connected.
In the meantime, we aim to help you understand your microbiome to enhance your metabolic and overall health. Identifying which foods benefit your unique gut bacteria begins with understanding the current microbial community in your gut and finding out which foods will support their health.
Yours In Health,
Coach Kimmi
Comments