The gut brain axis

Can poor gut function impact your mental health?

For sufferers of digestive disorders, such as irritable bowel syndrome (IBS), it makes sense that ongoing digestive symptoms may impact mood by reducing the quality of life. However, researchers and clinicians have long noted that many people with mental health or neurological conditions also report co-occurring digestive issues.

Interestingly, research has linked changes in the gut microbiome to conditions such as IBS, depression and anxiety, and even disorders such as autism, Alzheimer’s, and schizophrenia. So, it seems our gut bacteria may be playing a role in these conditions.

Considering a significant amount of your neurotransmitters are created in the gut it’s fair to say at the very least poor gut function will impact your mood, energy and ability to sleep well.

Clients are often confused when we jump down the rabbit hole of digestive symptoms when they’re coming in for their anxiety or depression. Understanding that your body is made of of different systems that are intimately related and sometimes where the problem appears isn’t where it starts.

It’s important we start recognising this relationship as it can mean feeling less out of control and more present and confident.

As a naturopath, one of the growing concerns I see in patients in the clinic centers around mental health changes, particularly anxiety and depression. While many factors contribute to mental health, addressing the gut is a game-changer for many of my patients.

The nature of this interaction between our gut and brain, also known as the ‘microbiome-gut-brain axis,’ is not fully understood, and we need a lot more research in this area.

However, scientists have known for a long time that the gut and the brain communicate. Still, it has only been recently that scientists discovered the microorganisms in our gut also influence this communication. The back and forth exchange between the gut and brain was highlighted in a 12-year population-based study investigating the relationship between mood and digestive disorders.

The researchers found that participants with anxiety and/or depression at the beginning of the study were significantly more likely to have digestive disorders by the end of the study.

This relationship was also found in the reverse direction, with digestive disorders at baseline being a significant predictor of anxiety and/or depression at the study’s conclusion.

Stress and the gut brain axis

When we are stressed or anxious, our body activates our stress response system, producing hormones such as cortisol. Cortisol can impact gut function, increase gut permeability, and change gut microbiota composition. Therefore, stress management techniques such as yoga, meditation, and hypnotherapy, may play an essential part in maintaining gut health.

A significant finding putting gut bacteria in the mental health spotlight was the discovery that, like our brains, some gut microbes stimulate and produce neurotransmitters, also referred to as ‘chemical messengers, which transmit signals between neurons in the brain.

Two neurotransmitters of particular interest are serotonin and gamma-aminobutyric acid (GABA), which have been implicated in mood disorders.

Our gut cells produce up to 90% of our total serotonin, and consequently, changes to the gut microbiome have been associated with issues in the serotonin system.

To find out more about how stress impacts your gut check out this post.

Food and the gut brain

One pathway to stimulate serotonin production by our gut cells is through bacterial by-products, known as metabolites. These metabolites include short-chain fatty acids (SCFAs) produced when our gut bacteria feed on fiber.

Unlike serotonin, most GABA production occurs within the brain and central nervous system, with smaller amounts being produced and consumed by gut bacteria... Lactobacillus and Bifidobacteria are examples of some of the gut microbes shown to produce GABA in a laboratory setting. While this bacterially produced GABA has improved anxiety-like behavior in animal studies, we still need more research.

As our understanding of the connection between our gut bacteria and brain remains incredibly intricate and continues to evolve, it likely includes multiple factors and pathways.

What you eat has a direct impact on your gut microbiome, and the health of your gut bacteria will determine their ability to produce the substances needed for a healthy brain. So essentially, your bacteria eat what you eat.

To learn more about dysbiosis and how it can present head across this to post.

What to eat for better mental health?

There is evidence that plant-based diets and Mediterranean diets could be beneficial for mental health issues. These diets are naturally rich in fiber and low in fat, patterns of eating associated with increased microbial diversity and anti-inflammatory, SCFA-producing bacteria.

The potential of your gut microbiome to produce health-promoting metabolites can be measured with appropriate microbiome testing.

The results of your personalised test can be used to adapt your diet to improve your overall health, which has the potential to benefit your mental health as well.

Test don’t guess

If you’ve struggled long-term with mental health symptoms and have a history of digestive imbalances, please consider investing in proper tests to identify the best course of action to strengthen your gut and overall health.

For more information on testing for IBS and other gut conditions head across to this post.

There has been an entire book written on the brain-gut connection you may be interested in reading more on the subject. It’s called… “The Mind Gut Connection” By Emeran Mayer

To find out more about online naturopath consultations please head across to this page. Alternatively you can fill out the form below and we’ll get back to you as soon as possible.