Many articles have been published recently discussing the connection the mind has with gut health — specifically, the microbiome, which are the trillions of bacteria living in our digestive systems. Research has shown that the gut microbiome can affect many body systems and processes, including digestion, immunity, and possibly our mental well-being.
In an article written by Julia Metraux for Everyday Health, Metraux discusses the possibility that gut health might be involved in mental health disorders such as depression. According to Mahmoud Ghannoum, Ph.D., who is a faculty member of the Digestive Health Research Institute at Case Western Reserve University, our brain and gut talk to each other.
Ghannoum and other researchers are investigating the way these two systems communicate and how the trillions of microorganisms in our gut influence depression.
While this type of research is gaining in popularity, little is still known about the exact way gut health regulates brain function. Ghannoum and other scientists are hoping that as they learn more about how these systems interact, new and better treatments for depression may be discovered.
Many of the studies on this relationship reference what is called the microbiota-gut-brain axis. This is just a fancy way of saying the pathways of communication between our digestive system and the brain. A 2019 study in Physiological Reviews noted that gut microbiota affected mood in participants, some of whom had conditions such as irritable bowel syndrome (IBS).
Though more research is needed, existing studies seem to support the idea that some people with depression have an imbalance in their gut bacteria and that there may be lower levels of beneficial organisms in their digestive systems. In a 2022 article in the journal Physiological Medicine, researchers found that people with mental health conditions such as major depressive disorder, bipolar disorder, and schizophrenia-spectrum disorders had higher levels of a bacteria such as Streptococcus, Lactobacillus, and Eggerthella, but lower levels of Faecalibacterium. What they do not know, however, is if these different levels were caused by things such as medication, diet, or by habits such as smoking or alcohol consumption. Research also suggests that genetics may play a large role in levels of certain bacteria that are associated with depression and may increase a person’s odds of developing mental health disorders.
While things like genetic predisposition cannot be controlled, some things can be done to improve gut health.
1. Reduce refined sugar. Diets high in sugar can negatively impact the microorganisms in our digestive systems and have been shown to be linked with depression. Instead, focus on diets largely composed of non-starchy vegetables, specifically ones with strong anti-inflammatory properties. These foods include green leafy vegetables such as kale and collards, blueberries, and bananas.
2. Exercise. Exercise, specifically aerobic exercise, has been shown to enhance digestive health as it seems to increase the diversity of gut bacteria. This diversity is good for gut health. Exercising at least 30 minutes per day is not only good for digestive and heart health but has also been shown to be a mood booster.
3. Eat probiotics and fiber. Probiotics are foods that support good bacteria in your digestive system. Probiotic foods and drinks include kimchi, which is made from fermented vegetables, kombucha, a fermented tea, sauerkraut, and yogurt. Fiber, which is sorely lacking in the American diet, can be found in foods such as beans, broccoli, fruit, and oatmeal.
Gut health is critical to overall well-being and is only recently getting the attention it deserves. While research has shown the connection between the brain and the gut, more work needs to be done to better understand this relationship. Research has also shown that by optimizing digestive health, we may be able to reduce our chances of developing mental health conditions such as depression. To accomplish this, we need to make sure that we are eating nutritious food that is rich in antioxidants and we are avoiding processed sugar such as sweets and soda.
Last, as always, exercise regularly for at least 30 minutes per day.
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