Going with Your Gut: Understanding the Importance of Probiotics for Mental Health
When we think about managing our mental health, the first things that come to mind might be therapy, medication, exercise, or diet. While all of these are important pieces of the puzzle, there’s one aspect that often goes overlooked: our gut health.
Yes, you read that right. Our gut – specifically, the trillions of bacteria that live inside it – can have a significant impact on our overall wellbeing, including our mental health. That’s where probiotics come in.
What are probiotics?
Probiotics are live bacteria and yeasts that are beneficial for our health, particularly for our digestive system. These “good” bacteria live in our gut and help to balance out the “bad” bacteria that can cause problems like bloating, constipation, and diarrhea.
You can find probiotics in certain foods (like yogurt, kefir, sauerkraut, and kimchi) or in supplement form.
How do probiotics affect mental health?
Research is still ongoing, but there is evidence to suggest that probiotics can have a positive impact on mental health.
One theory is that the gut is connected to the brain through the gut-brain axis, a communication network that allows the two organs to “talk” to each other. The bacteria in our gut can produce neurotransmitters (chemical messengers in the brain), like serotonin and dopamine, that can affect our mood and emotions.
In fact, around 90% of our serotonin is produced in our gut – not in our brain, as was previously thought. Serotonin is a neurotransmitter that helps to regulate mood, appetite, and sleep, among other things. Low levels of serotonin have been linked to depression and anxiety.
In addition to producing neurotransmitters, our gut bacteria can also influence inflammation and immune function, both of which are thought to play a role in mental health disorders.
What does the research say?
While more studies are needed, there have been several promising findings on the link between probiotics and mental health.
For example, a 2017 study published in the Journal of Psychiatric Research found that taking a probiotic supplement (containing Lactobacillus acidophilus, Lactobacillus casei, and Bifidobacterium bifidum) for 8 weeks led to a significant reduction in symptoms of depression and anxiety among participants.
Another study, published in the Archives of General Psychiatry in 2011, found that a probiotic supplement (containing Lactobacillus helveticus and Bifidobacterium longum) taken daily for 30 days had a positive effect on mood, compared to a placebo.
While these studies aren’t definitive, they do suggest that probiotics could be a useful tool in managing mental health conditions.
How can you get more probiotics in your diet?
If you’re interested in trying probiotics for yourself, there are several ways to get more of them into your diet:
- Eat fermented foods like yogurt, kefir, sauerkraut, kimchi, kombucha, and tempeh
- Take a probiotic supplement
- Choose foods that contain prebiotics (fiber-rich foods that “feed” the good bacteria in your gut), like whole grains, fruits, and vegetables
It’s worth noting that not all probiotics are created equal, and there is still a lot we don’t know about which strains are most effective for specific conditions. If you’re thinking of trying a probiotic supplement, it’s a good idea to talk to your doctor or a registered dietitian to find one that’s right for you.
The bottom line
Our gut health isn’t just important for digestion – it could also play a key role in our mental wellbeing. While more research is needed, there is evidence to suggest that probiotics could be a useful tool in managing conditions like depression and anxiety.
If you’re interested in trying probiotics, talk to your doctor or a registered dietitian to determine which strains and forms are best for you. And remember, as with any supplement or dietary change, it’s important to approach it as just one piece of
