Mental Health and the Psychobiome

Lately, I've been reading research about the gut biome - that mysterious population of good microorganisms which inhabits your digestive system.

These microorganims have been found to exert a lot more influence on us than we ever realised - and did you know there are more microorganims present in your body than your own cells? Trillions of them! [https://www.nih.gov/news-events/news-releases/nih-human-microbiome-project-defines-normal-bacterial-makeup-body]

In humans, gut bacteria have been found to be important for a number of reasons.

They take care of your food for you, they clear up infections, they regulate your metabolism:

Digestion: The gut microbiome helps to break down and digest food, particularly non-digestible fibers, which are important for maintaining bowel health.

Nutrient absorption: The gut microbiome helps to produce certain vitamins and other nutrients that are important for human health, such as vitamin K and certain B-vitamins.

Immune system function: The gut microbiome plays a role in the development and function of the immune system. It helps to protect against infections and may also influence autoimmune diseases.

Metabolic health: The gut microbiome helps to regulate metabolism and has been linked to an increased risk of metabolic conditions such as obesity and type 2 diabetes.

Mental health: There is growing evidence that the gut microbiome can affect mental health and behavior. Research has shown that there is a link between the gut microbiome and conditions such as anxiety, depression, and stress.

So you see, the gut microbiome is an important component of human health too and has been shown to have a wide-ranging impact on various aspects of our lives!

The psychobiome refers to the influence of the microbiota (the microorganisms that live in and on the human body) on the brain and behavior.

There is growing evidence that the gut microbiome, which is the population of microorganisms living in the digestive tract, can affect mental health and behavior. For example, research has shown that there is a link between the gut microbiome and conditions such as anxiety, depression, and stress.

Wait? The gut microbiome may affect mental health?

One theory is that the gut microbiome can produce neurotransmitters, such as serotonin and dopamine, which are involved in mood regulation. The gut microbiome might even produce other substances that affect the brain, such as short-chain fatty acids, which have been shown to have an impact on brain function. In addition, the gut microbiome may influence the immune system, which can in turn affect the brain and behaviour.

All this is an area of active research, but lots of research shows that the gut microbiome plays a role in mental health and that there is a bidirectional relationship between the gut and the brain. This means that not only can the gut microbiome influence the brain, but the brain can also influence the gut microbiome.

Can we improve our diet if we want to improve our psychbiome?

Yes! There are several ways in which you can improve your diet to support a healthy gut microbiome:

Eat a diverse range of plant-based foods: These can provide a variety of prebiotics, which are non-digestible fibers that feed the beneficial bacteria in the gut. Examples include fruits, vegetables, whole grains, legumes, and nuts. Incorporate fermented foods into your diet: These are rich in probiotics, which are live microorganisms that can provide health benefits when consumed in sufficient amounts. Examples include yogurt, kefir, sauerkraut, and kimchi.

Limit your intake of processed foods: These are often high in added sugars, unhealthy fats, and additives, which can disrupt the balance of the gut microbiome.

Avoid overusing antibiotics: While these medications can be life-saving in some cases, they can also kill off beneficial bacteria in the gut. Try to use them only when necessary and consider taking a probiotic supplement to help repopulate the gut with beneficial bacteria after a course of antibiotics.

But everyone's different! What works for one person may not work for another. If you consider making changes to your diet to improve your gut microbiome, it's a good idea to speak with a healthcare professional or a registered dietitian for personalized recommendations.

Which bacteria do fermented foods support in our gut?

Fermented foods contain probiotics - live microorganisms.

Different fermented foods contain different types of probiotics.

For example:
yogurt contains bacteria from the Lactobacillus and Bifidobacterium genera,
sauerkraut contains Lactobacillus plantarum and Leuconostoc mesenteroides,
Kefir contains a variety of bacteria and yeast, including Lactobacillus kefiri and Saccharomyces kefir
and Kimchi contains Lactobacillus plantarum and Lactobacillus brevis.

Not all fermented foods contain probiotics, as some types of fermentation do not result in the production of live microorganisms. It's also worth noting that the probiotic content of fermented foods can vary depending on how they are made and stored. To ensure that you are getting live probiotics from your fermented foods, it's a good idea to choose products that are made with traditional fermentation methods and that are kept refrigerated.

Traditional methods of fermentation?

Yes, there are quite a few!

Lactic acid fermentation

This is a type of fermentation that occurs when bacteria convert carbohydrates into lactic acid. It is used to produce fermented foods such as yogurt, sauerkraut, and pickles.

Alcohol fermentation

This is a type of fermentation that occurs when yeasts convert sugars into ethanol and carbon dioxide. It is used to produce fermented beverages such as beer, wine, and sake.

Acetic acid fermentation

This is a type of fermentation that occurs when bacteria convert ethanol into acetic acid. It is used to produce vinegar.

Butyric acid fermentation

This is a type of fermentation that occurs when bacteria produce butyric acid as a byproduct. It is found in fermented dairy products such as butter and ghee.

It's absolutely not an exact science yet and there are many other factors which affect how we feel and how we respond to the foods we eat, but if we start to feel bloated or lethargic, then this may be one are to explore. It might work and it can't hurt!

Next: How to survive if your gut biome is out of balance.