The Link Between Gut Health and Mood
Did you know that your gut health affects your mood and overall mental health? The trillions of bacteria in your gut, collectively known as the gut microbiota, play a crucial role in regulating various bodily functions, including digestion, immune system function, and even brain function.
In recent years, there has been growing interest in the role of probiotics – live bacteria and yeasts that are commonly found in fermented foods and supplements – in promoting a healthy gut microbiota and improving mood and mental health.
Probiotics and Anxiety
Several studies have found that probiotics may help reduce symptoms of anxiety, a common mental health condition that affects millions of people worldwide. For example, a 2017 study published in the journal Psychiatry Research found that participants who took a probiotic supplement for four weeks experienced significant reductions in symptoms of anxiety, compared to those who took a placebo.
Another study, published in the journal Gut Microbes in 2018, found that a specific strain of probiotics called Bifidobacterium longum reduced anxiety and depressive-like behavior in mice by modulating the levels of certain neurotransmitters in the brain.
Probiotics and Depression
Depression, another common mental health condition, is also thought to be linked to gut health. Studies have found that people with depression have different gut microbiota compared to healthy individuals.
While more research is needed, some studies have suggested that probiotics may help improve symptoms of depression. For example, a 2017 systematic review of 10 randomized controlled trials found that probiotics significantly improved depressive symptoms in people with major depressive disorder. However, the authors noted that the quality of evidence was low to moderate and called for more research in this area.
Probiotics and Stress
Stress is a common problem that can have negative effects on both physical and mental health. Research suggests that probiotics may help reduce stress and improve mood in several ways.
For example, a 2016 study published in the journal Brain, Behavior, and Immunity found that participants who took a probiotic supplement for four weeks had lower levels of the stress hormone cortisol, compared to those who took a placebo. Another study, published in the journal Neurogastroenterology & Motility in 2018, found that probiotics helped reduce stress-induced changes in gut motility and brain activity in healthy women.
How to Incorporate Probiotics into Your Diet
Probiotics can be found in a variety of foods, including:
- Yogurt
- Kefir
- Kombucha
- Sauerkraut
- Kimchi
- Miso
- Tempeh
If you’re not a fan of these foods, you can also take probiotic supplements, which are available in many health food stores and online. When choosing a probiotic supplement, look for one that contains a variety of strains and has at least 1 billion colony-forming units (CFUs) per serving.
Conclusion
While more research is needed, the evidence suggests that probiotics may be a promising tool in promoting gut health and improving mood and mental health. If you’re looking to incorporate more probiotics into your diet, consider adding fermented foods or taking a probiotic supplement. Your gut – and your brain – will thank you!
