Diet, psychobiotics and mental health

Diet, probiotics, and mental health

The gut-brain connection is a two-way communication system between your gut and your brain. The gut-brain connection links your central nervous system (CNS), including your brain, with the enteric nervous system (ENS) in your gut. Often called the “second brain,” the ENS plays an important role not only in your digestive health but also in your mental health. There are both physical and chemical connections between your gut and your brain, involving:

• The vagus nerve: a large nerve that runs from your brain to your colon physically connecting your gut to your brain.

• Neurotransmitters: chemical messengers that help regulate digestion and emotional well-being.

• The gut microbiome: an ecosystem of trillions of bacteria and other microorganisms that live in your gut and are important for your health.

Your gut microbiome can influence the production of some neurotransmitters such as serotonin and gamma-aminobutyric acid (GABA). Your gut produces a large proportion of your body’s serotonin, and studies have shown that your microbiome helps regulate this. In your gut, serotonin plays a role in processes including digestion. In the brain, serotonin is involved in mood and sleep.

Your gut bacteria also produce the neurotransmitter GABA, which helps reduce stress, anxiety, and fear. Some animal studies have shown that boosting “good” gut bacteria with probiotics can increase the production of GABA.

Some studies suggest that higher quality diets and plant fibers called prebiotics — which provide food for your gut bugs — can boost your mood. Meanwhile, diets consisting mostly of foods that cause inflammation in the body, such as fast food and processed foods, have been linked to symptoms of depression — although it’s not yet possible to pinpoint how these factors are interconnected.

Researchers are continuing to look into the potential benefits of probiotics for mental health, a field known as “psychobiotics.” Probiotics are live bacteria found in many fermented foods that may improve gut health.

Scientists studying over 700 people who were prone to anxiety found that eating fermented foods containing probiotics was linked to fewer symptoms of social anxiety.

Probiotic-rich foods include: live yogurt, kefir, sauerkraut, kimchi, miso, some aged cheeses.