It seems like every week we hear more and more about the importance of gut health and how it influences just about everything beyond just our digestion. But did you know that the health of our gut, and our gut microbiome, plays a critical role in how our brain functions and the connection between mental health?
Even though these two organ systems seem quite distant, the gut and the brain are in constant communication with each other. And while we might think of the brain as the control center of our body, most of the communication actually comes from the gut and to the brain, which is sometimes why the gut is referred to as the “second brain”.
The Role of the Gut Microbiome in Brain Function
One of the core ways that the gut influences the brain is via the gut microbiota. Different bacterial strains within the gut, like certain probiotics, aid in the production of many neurotransmitters, including serotonin. It is suggested that about 95% of total body serotonin is provided by the gut. This is also why medications that influence mood, like SSRIs (selective serotonin reuptake inhibitors), can create gastric distress in some individuals.
The bacterial microbiome also produces Short Chain Fatty Acids (SCFAs) that provide “nutrition” for the health of the gut lining and immune system. This requires that enough fiber is being consumed in the diet – one of key ways to regulate and support the gut. These SCFAs also play an important role in nerve cell interactions and the stimulation of the autonomic nervous system.
Inflammation, Dysbiosis, and Mental Health
One of the biggest connections between the gut and mood is the link between depression and inflammation, including inflammation rooting from the composition of bacteria in the gut. Bacterial dysbiosis, or an imbalanced gut microbiome, can release inflammatory cytokines that influence and contribute to nervous system dysregulation and increased stress on the body and brain.
Supporting Gut Health Through Diet and Lifestyle
Healing and restoring the gut typically requires a combination of support tools, like improving nutrition, minimizing stress, and eliminating inflammatory substances and triggers.
Because the gut is highly influenced by the foods and substances we take in, we must support minimizing things that cause ongoing disruption and inflammation in the gut. This includes alcohol and other substances, all of which can create changes within the microbiome and increase GI inflammation. A diet high in sugar and processed foods can also disturb the gut and the microbiome.
Key Nutritional Supports for Gut and Brain Health
Omega 3’s are a well known anti-inflammatory fat that has not only helped improve the gut microbiome, but also specifically to improve outcomes in depression and other mental health concerns. Wild-caught fish is an excellent source in the diet, but supplementation can be an easy way to maximize Omega 3 intake.
Probiotics are an excellent way to help restore a healthy balance of bacteria in the gut to lower inflammation and support the production of neurotransmitters and SCFAs needed for the brain and nervous system. Taking a probiotic supplement, especially those containing strains like Bifidobacterium longum, Lactobacillus plantrum, Lactobacillus rhamanosus, Lactobacillus acidophilus, and Lactobacillus casei, have been clinically shown to reduce depression and mood symptoms.
Dietary fiber is a critical requirement for healthy gut and brain function. When we consume fiber, especially prebiotic fiber (found in artichokes, asparagus, green bananas, oats, and onions), it feeds the healthy bacteria in the gut and helps to produce the SCFAs we need for brain function and mood support. Increasing fiber intake is a simple way to promote brain health and mental wellness.
In summary, how we eat influences the brain and mental health by way of the gut. If we’re not considering this important pathway, we may be missing a major roadblock in our client’s recovery journey.
References:
- Appleton J. (2018). The Gut-Brain Axis: Influence of Microbiota on Mood and Mental Health. Integrative medicine (Encinitas, Calif.), 17(4), 28–32. https://pmc.ncbi.nlm.nih.gov/articles/PMC6469458/
- Yin, Y., Ting, J., Zeng, D., Duan, F., Zhu,Y., Liu, J., Li, Y., Lu, W. (2024) “Inflamed” depression: A review of the interactions between depression and inflammation and current anti-inflammatory strategies for depression, Pharmacological Research, Volume 207, September 2024, 107322. https://www.sciencedirect.com/science/article/pii/S1043661824002676
- Saghafian, F., Sharif, N., Saneei, P., Keshteli, A. H., Hosseinzadeh-Attar, M. J., Afshar, H., Esmaillzadeh, A., & Adibi, P. (2021). Consumption of Dietary Fiber in Relation to Psychological Disorders in Adults. Frontiers in psychiatry, 12, 587468. https://doi.org/10.3389/fpsyt.2021.587468
- Costantini, L., Molinari, R., Farinon, B., & Merendino, N. (2017). Impact of Omega-3 Fatty Acids on the Gut Microbiota. International journal of molecular sciences, 18(12), 2645. https://doi.org/10.3390/ijms18122645