Does Your Gut Affect Your Mental Health?

There has been much research over the years on the brain-gut connection. More recently, however, there has been an upsurge in interest in the microbiome and how it affects our brains. Your gut is a complex system. In fact, it is sometimes referred to as the “second brain”. It has even been shown to affect mental health through the microbiome which is the balance of good and bad bacteria in the gut. Here we will look at how the gut is linked to your mental health as well as what you can do to improve it.

Essentially, your gut affects your mental health through the enteric nervous system which lines the digestive tract, sending signals to the brain which can trigger shifts in mood. It’s a two-way street as the brain can cause GI discomfort and the GI discomfort can trigger mood changes.

How the Gut and Brain Are Connected

The human gut is home to trillions of bacteria, which play a crucial role in digesting food, synthesizing vitamins, and protecting the body from infection. This microbiome is constantly communicating with the brain, sending signals that affect everything from mood to appetite to immunity.

Recent research has shown that the gut-brain connection is a two-way street: not only does the brain influence gut function, but the gut also affects brain function. For example, studies have shown that gut bacteria can influence the way the brain responds to stress, and that changes in the microbiome can contribute to conditions like anxiety and depression.

This occurs through a lesser known part of our nervous system called the enteric nervous system which is found along the linings of our digestive tract, from the esophagus to the stomach to the anus. The central nervous system we are more familiar with consists of the spinal cord and brain. But the enteric nervous system in the gut also uses the same types of neurons and neurotransmitters as the central nervous system and communicates back and forth to the brain. 

This research is still in its early stages, but it offers a new way of thinking about the gut-brain connection. Rather than the gut being a passive player in the brain-body relationship, it appears that the gut is an active participant in regulating some brain function.

Effects of Poor Gut Health on Mental Health

There is a growing body of evidence linking poor gut health to mental health problems. For example, studies have shown that people with inflammatory bowel disease (IBD) are more likely to suffer from depression and anxiety. Additionally, people with irritable bowel syndrome (IBS) are also more likely to suffer from depression and anxiety.

There are several possible explanations for this link. First, the gut and the brain are connected via the nervous system. This means that any inflammation or imbalances in the gut can directly impact the brain. Second, the gut is home to trillions of microbes. These microbes play a role in regulating the immune system, and they also produce important chemicals that can impact mood and mental health such as serotonin.

Most of us agree that when there is a stressful situation, we also feel the effects in our gut. What happens is during the fight or flight response, our digestive system slows or shuts down to divert energy to either fight or flight. This will cause discomfort especially when you already have food in your stomach digesting and leads to cramps, diarrhea, and vomiting even.

However, Johns Hopkins researchers also find that the relationship works the other way as well. Though we don’t believe the enteric nervous system is capable of thought, it does appear to send signals back to the brain when there is discomfort which can trigger mood changes.

So really, poor gut health can mean poor mental health such as depression and anxiety and vice versa, making it important to look at both when considering treatment.

How to Improve Your Gut Health

Now that we know how poor gut health can cause poor mental health, maintaining a healthy gut becomes even more important.

There are a few things you can do to improve your gut health. First, eat a diet that is rich in fiber and prebiotics. This will help to keep your gut bacteria healthy. Prebiotics are typically fibrous foods that feed the bacteria in our guts to keep them healthy. Some examples of prebiotics are bananas, onions, garlic, artichoke, whole oats, and apples. 

Second, consume probiotics. Probiotics are live bacteria that help to keep your gut flora balanced. These are typically found in fermented foods but can also be supplemented into your diet through a pill. Common foods include aged cheese, sour cream, yogurt, pickles, and sourdough bread. 

Third, avoid processed and sugary foods. These can damage your gut bacteria and lead to inflammation. 

Fourth, exercise regularly. Exercise helps to reduce inflammation and keep your gut bacteria healthy. It also encourages a greater diversity of healthy bacteria in the gut. They have found this more in longer cardiovascular workouts and it interestingly benefits more those individuals who are already lean.

Finally, reduce stress. Stress can damage your gut bacteria and lead to inflammation or even ulcers. We’ve already discussed how the brain and gut are connected so take care of your brain as well as your gut. Practice meditation and sleep enough. Do things you enjoy and foster social relationships. Even talk to a therapist if you feel that your stress is contributing to gut issues and they can be a great help.

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So though we don’t fully understand all of the mechanisms, we do know that there is a connection between the gut and the brain and that they can both affect each other. This is another example of why it is important to always take a holistic approach to your health to address total wellness in all areas because everything affects everything. Take care of your gut. Take care of your brain. And you will find that both will do better because of it.