Gut Feelings: How Probiotics Can Help Improve Your Mood

When you think of probiotics, you might immediately think of their benefits for your digestive health. And it’s true, probiotics can help improve gut health by increasing healthy bacteria in your gut to break down food, improve nutrient absorption, and fight off harmful pathogens. But did you know that probiotics can also have a positive impact on your mood?

Connection Between Your Gut and Your Brain

Your gut and your brain are intimately connected through a network of nerves and chemicals. These two systems are in constant communication, so it’s not surprising that what happens in your gut can affect your brain and vice versa.

In fact, the gut is sometimes referred to as the “second brain” because it produces many of the same neurotransmitters as the brain, including serotonin, dopamine, and GABA. These neurotransmitters play a crucial role in regulating mood, sleep, and anxiety.

When the balance of healthy bacteria in your gut is disrupted, it can lead to an increase in inflammation and oxidative stress. This can trigger an immune response that activates the release of cytokines, which can have a negative effect on mood and cognitive function.

Benefits of Probiotics for Mood

Research has shown that probiotics can help improve mood in several ways, including:

Decreasing Inflammation

Probiotics can help reduce inflammation in the gut, which can have a positive impact on mood. In a study of patients with major depression, those who received a probiotic supplement had significantly decreased levels of inflammation compared to those who received a placebo.

Regulating Neurotransmitters

Probiotics can help regulate the production and release of neurotransmitters in the gut, which can have a positive impact on mood and anxiety. Studies have shown that certain strains of probiotics can increase the production of GABA, a neurotransmitter that has a calming effect on the brain.

Improving Stress Response

Probiotics can help improve the body’s stress response by regulating the production of cortisol, a hormone that is released in response to stress. In a study of healthy volunteers, those who received a probiotic supplement had lower levels of cortisol in response to a stressful task compared to those who received a placebo.

Best Probiotic Strains for Mood

While there are many different strains of probiotics, some have been shown to be more effective than others for mood regulation. Some of the best strains for mood include:

Lactobacillus acidophilus

This strain is found naturally in the intestines and is known for its ability to help break down food and support digestive health. It has also been shown to help regulate mood and reduce anxiety.

Bifidobacterium bifidum

This strain is commonly found in the gut and has been shown to help reduce inflammation, improve mood, and boost the immune system.

Lactobacillus helveticus

This strain has been shown to increase the production of GABA, a neurotransmitter that helps regulate mood and anxiety. It has also been shown to reduce levels of cortisol, a hormone that is released in response to stress.

Incorporating Probiotics into Your Diet

If you’re looking to improve your mood and overall gut health, incorporating probiotics into your diet is a great place to start.

You can find probiotics in a variety of fermented foods, including:

• Yogurt
• Kefir
• Kimchi
• Sauerkraut
• Miso
• Kombucha

You can also take probiotic supplements, which are available in a variety of strains and dosages. It’s important to choose a high-quality supplement from a reputable brand to ensure that you’re getting an effective dose of live bacteria.

Conclusion

While there is still much to learn about the connection between our gut and our brain, the research suggests that incorporating probiotics into our diet can have a positive impact on mood and cognitive function. By promoting a healthy balance of bacteria in the gut, we can improve our overall health and well-being.