When was the last time you felt butterflies in your stomach?
Normally associated with nerves and excitement, they’re sometimes good: first date. Sometimes bad: big presentation. Either way, that turbulent feeling in our stomach is linked to an extreme feeling of emotion.
In this article we’ll look at:
- What is the gut-brain axis?
- Mood and the gut-brain axis
- How do you balance the gut-brain axis
- What you should eat for a healthy gut
- How to improve the gut-brain axis
Your gut and brain are connected in a two-way communication system.
In 2004 a study was carried out involving groups of mice.
In the study, the researchers divided the mice into two groups: one group with normal gut bacteria and the other group with no gut bacteria (germ-free mice). They then exposed both groups to various stressors and assessed their behavior and physiological responses.
They found that while both groups responded to the stressor, the germ-free mice displayed higher levels of anxiety-like behaviors and had a measurably exaggerated response compared to the mice with normal gut bacteria.
This pioneered the idea that the microbes in your intestines vastly affect the way your brain and nervous system function. A link that hadn’t previously been made. The obvious next question was, could this have an application for humans? It turns out, it does. In a big way.
This connection is known as the gut-brain axis, or the gut-brain connection. A constant line of communication.
And these two - they love to chat.
What is the gut-brain axis?
If you think of your gut as a busy city - there's lots of activity happening all the time. It’s home to trillions of bacteria. Known collectively as the gut microbiota, they’re a highly skilled team. Their job in this city is to ensure proper digestion, immune function, protection against pathogens and to keep us healthy in general. These bacteria produce chemicals and send signals to our brain through a network of nerves and molecules.
Now let's think about our brain as the control center. The governing body responsible for making decisions, processing emotions, and keeping our body functioning properly. It sends and receives signals from the gastrointestinal tract about digestive processes and status.
The gut and the brain are a dynamic duo.
And both are equally important. So much so, that the Enteric Nervous System (ENS) is known as our second brain.
The ENS is the vast network of neurons, neurotransmitters and proteins that span from the esophagus through to the stomach, small intestine, colon and to the rectum. These neurons are responsible for regulating and coordinating the functions of the digestive system, including the movement of food, absorption of nutrients, and secretion of enzymes.
Connected physically and chemically, this non-stop line of communication back and forth means that if something upsets one, then it can upset the other too.
This two-way superhighway is called the vagus nerve, running from our brain to our colon, it allows the gut to send signals to the brain and the brain to send signals back. This means everything that ends up in our gut, can have an effect somewhere else in our body.
This translates to a concept passed down over centuries:
You are what you eat.
Mood and the gut-brain axis
Now, far from a calm utopia, it turns out there’s a turf war going on in the city of Gut. The so-called good bacteria are pitted against the so-called bad bacteria, and who wins this fight is of great importance to you.
Poised and ready to take action, these bacteria can affect everything from mood to obesity levels. Both sets of bacteria control those all important triggers in the enteric nervous system. Triggers that will cause chemical cascades to affect all parts of your body right up to your brain.
An overabundance of the bad microbes, for example, causes an imbalance that results in some common psychological problems such as depression, anxiety and OCD.
The good microbes, on the other hand, can take control and help keep us relaxed. They do this by releasing GABA and stimulating the vagus nerve, amongst other things.
The food you put into your gut encourages the growth of one of these kinds of bacteria. And that, in turn, affects how you feel. Food = Mood
How to balance the gut-brain axis.
Mental health conditions like anxiety are often linked with chronic gut conditions like IBS. Although both gut health and mental health are complex, with the increasing amount of evidence showing the 2 are inextricably linked, there are steps we can take to improve both.
Meditate: Chronic stress can disrupt the balance of gut bacteria and impair digestive function. By managing stress through meditation, we may experience a reduction in stress-related gastrointestinal symptoms.
Drink filtered, clean water: Avoid chemicals like chlorine found in tap water. Chlorine kills both good and bad bacteria. If you’re already taking a gut supplement, wash it down with spring or filtered water.
Supplement your diet: Studies have shown that vitamin B12, magnesium, zinc and folic acid along with Omega-3 and GABA boosting L-Theanine are all ways to improve gut health.
What to eat for a healthy gut.
Scientists have identified certain foods that can encourage the good gut bacteria.
Prebiotics
Prebiotics prepare the environment for bacteria to grow healthily. These are non-digestible fibers that serve as a food source for good bacteria already present in the gut. Examples of prebiotics are:
- Jerusalem artichoke
- Chicory
- Garlic
- Leeks
- Asparagus
- Barley
- Oats
Probiotics
Probiotics are live microorganisms, typically bacteria or yeasts, these guys are back-up troops for the good bacteria already in your gut. Examples of probiotics include:
- Sauerkraut
- Kimchi
- Live yogurt
- Kefir
- Kombucha
- Fermented pickles
- Some unpasteurised cheese
Psychobiotics
Psychobiotics are a subset of probiotics (live microorganisms), they are anything that works with the gut specifically to improve mood and offer mental health benefits. These can be a combination of both pre and probiotics. The specific strains to look out for that can improve your gut and mood are:
Inulin: A naturally occurring carbohydrate found in certain plants such as chicory root, Jerusalem artichoke, and dandelion root. It serves as a food source for good bacteria.
Bifidobacterium longum: Found in various fermented foods, including certain types of yogurt, kefir, and fermented soy products. It improves lactose tolerance, prevents food allergies, and defends against harmful pathogens. It is also known to have antioxidant capabilities, and may enhance BDNF (a protein that plays a crucial role in the growth, development, and maintenance of neurons in the brain) production.
Lactobacillus helveticus: Plays a significant role in the fermentation and development of flavor in cheeses, particularly Swiss and Italian-style cheeses.
Lactobacillus acidophilus: Commonly found in fermented dairy products such as yogurt, kefir, and some types of cheese. It can stimulate the production of certain immune cells, promote the secretion of antibodies, and assist in the defense against harmful pathogens.
Lactobacillus plantarum: Found in kimchi and sauerkraut. It reduces gut permeability (leaky gut) which is associated with ADHD, depression, anxiety and fibromyalgia.
How to improve the gut-brain axis.
Comprehending the gut-brain link and its consequences on mental health is critical for general well-being. The communication between the brain and gut through neurotransmitters, vagus nerve stimulation, and beneficial bacteria plays a significant role in regulating mood, cognition, and behavior.
By promoting a balanced gut microbiome with probiotics and prebiotics, it's possible to improve digestion, reduce inflammation, strengthen immunity and boost cognitive function. Psychobiotics are also emerging as potential therapeutic agents to treat anxiety disorders, depression, and improve mental well being.
The best way to optimize your gut-brain axis is via food and supplementation.
Busy schedules, travel plans and being at the mercy of supermarket stock levels mean it’s not always possible to keep the fridge topped up with the variety we need. Introducing a reliable prebiotic supplement into your daily routine is an easy, convenient, travel-proof, time-proof way of optimizing gut health.
Performance Lab® Prebiotic is a 2-in-1 soluble fiber that nourishes your existing probiotic colony with Orafti® Synergy1 (Inulin-FOS from chicory root). The prebiotic delivers reliable, natural, and comfortable microbiome support whilst the fiber contributes to your daily intake to aid digestion, immune function, fat loss, and more.
Overall, taking care of your gut health is essential for maintaining good mental health. By nourishing your gut microbiome and supporting the gut-brain axis, you can improve your overall wellbeing and cognitive function.
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