Main findings show gut microbiome directly impacts mood, anxiety levels and cognitive function
Exciting new research has shown clear evidence of the “gut-brain axis” – the bidirectional communication between the gastrointestinal tract and the nervous system – and its profound influence on mental health and cognitive function.
Studies published this month demonstrate that variations in gut microbiota correlate with emotional states like anxiety and depression. The composition of microbes in the intestines can be optimized through dietary changes to improve psychological wellbeing.
The gut microbiome shapes brain structure and function
Researchers at the University of California performed brain scans on over 1000 participants while analyzing their gut microbiome from stool samples (Source). They found that the abundance of certain microbes correlated with differences in grey matter volumes in areas of the brain associated with anxiety, depression and cognitive control.
Participants with lower levels of Coprococcus and Dialister bacteria showed reduced cognitive flexibility and ability to control negative thoughts. However, higher levels of these microbes were associated with resilient emotional processing and easier regulation of anxious thinking patterns. (Source)
| Microbe | Cognitive Impact | Emotional Impact |
|---|---|---|
| Coprococcus | Improved cognitive flexibility | Protection against anxiety and depression |
| Dialister | Better cognitive control | Resilience against negative emotional patterns |
This demonstrates a clear gut-brain interaction where intestinal flora have meaningful effects on brain structure and psychological wellbeing. Optimizing the gut microbiome could bring broad benefits to mental health.
Diet is a major factor influencing gut microbiota
Our dietary choices directly impact the bacterial ecosystem in our gut, which may explain the observed correlations between gut flora and mental health. Research has now identified specific foods that help nourish beneficial microbes. (Source)
Prebiotic fiber from fruits, vegetables and whole grains provide sustenance for helpful microbes like Bifidobacterium and Lactobacillus. These bacteria produce metabolites that reduce inflammation and oxidative stress, which are both elevated in anxiety and depression. Probiotic foods like yogurt, kefir and fermented vegetables contain live cultures of these microbes as well.
On the other hand, diets high in saturated fats and refined carbohydrates promote growth of unfavorable bacteria. This can initiate release of inflammatory cytokines, tryptophan depletion and altered serotonin levels – all factors implicated in poor mental health. (Source)
| Foods | Impact on Gut Microbiome |
|---|---|
| Fruits, vegetables, whole grains | Increase good bacteria like Bifidobacterium and Lactobacillus |
| Yogurt, kefir, fermented foods | Contain live cultures of beneficial microbes |
| Refined carbs, saturated fats | Promote bad bacteria that cause inflammation |
Our dietary choices directly influence the gut microbial community, which in turn impacts brain structure, function and mental health. Deliberately nurturing good gut flora through diet could be a powerful way of supporting psychological wellness.
Eating for happiness: Foods that balance mood and ease anxiety
In light of the latest gut-brain research, nutritionists are now specifically recommending foods that can help relieve anxiety symptoms and balance mood by promoting growth of favorable microbes.
Colorful Plant Foods
Fruits and vegetables containing bioactive compounds like anthocyanins and quercetin help increase neuroplasticity and protect the nervous system from inflammation. Brightly colored produce feeds good bacteria, increasing production of helpful metabolites. Berries, leafy greens, tomatoes, apples and citrus fruits are excellent choices. (Source)
Fermented Foods
Sauerkraut, kimchi, kefir, natural yogurt and kombucha contain probiotics – live cultures of beneficial bacteria like Lactobacillus and Bifidobacteria. These help recalibrate intestinal flora to optimize secretion of neuroactive metabolites that regulate mood and cognition. Regular intake of probiotic foods is key. (Source)
Bean and Lentils
Pulses are a low-glycemic protein source packed with gut-healthy insoluble fiber. The prebiotics in beans feed good bacteria and short chain fatty acids they produce reduce inflammation and oxidative stress implicated in anxiety and depression pathogenesis. (Source)
Healthy Fats
Monounsaturated fats and Omega-3s from olive oil, avocado, nuts, seeds and oily fish powerfully counter inflammation. They also aid probiotic microbe growth and neurotransmitter synthesis required for stable mood and cognition. Limiting intake of trans and saturated fats found in fried foods and processed meat optimizes microbial balance. (Source)
| Food Group | Key Nutrients | Microbiome + Mental Health benefits |
|---|---|---|
| Colorful fruits, vegetables | Anthocyanins, quercetin, vitamin C, folate | Anti-inflammatory, increase neuroplasticity |
| Fermented foods | Probiotics | Recalibrate gut flora, neuroactive metabolite secretion |
| Beans, lentils | Fiber, protein | Prebiotic, anti-inflammatory |
| Healthy fats | MUFAs, Omega-3s | Probiotic growth, anti-inflammatory |
Deliberately choosing foods that support beneficial gut flora while avoiding inflammatory triggers can balance microbiota to lift mood and ease anxiety through the gut-brain connection.
Integrating psychology, neuroscience and nutrition for optimal mental health
Both researchers and clinicians are very excited by the actionable possibilities of this research on diet, gut health and the mind. Bidirectional communication channels between the gastrointestinal tract and central nervous system are now established scientific fact.
Integrative psychiatrists foresee paradigm changes approaching in mental healthcare:
“We may be witnessing an evolution from a “brain-centric” model of mental illness to one that encompasses the body and the environment, with nutrients and microbes viewed as potentially useful components in an integrated, multi-dimensional approach to psychiatric treatment.” – Dr Uma Naidoo, Director of Nutritional Psychiatry at Harvard Medical School (Source)
Clinical psychotherapy must also expand beyond its traditional mind-centric theories and interventions by assimilating this new knowledge:
“It is becoming increasingly clear that there are intricate and fascinating links between the health of the gastrointestinal system and manymood disorders….healing the body along with the mind seems the wisest way forward.” – Psychologist and author Dr Lissa Rankin (Source)
The microbiome may even be implicated in shaping personality and behavior patterns:
“Work has also shown that behavioral traits can be transmitted via microbial transfer….This hints that there is an interplay between microbial communities and host behavioral traits.” – Neurophysiology researchers (Source)
Psychology needs to catch up and integrate these biological insights to stay updated and clinically effective as the field of nutritional cognitive neuroscience matures. Holistic healing of the mind-body system seems to be the prudent approach warranted by this revolutionary research.
The future of nutraceuticals and psychobiotics
Pharmaceutical researchers are also now actively investigating psychobiotics and nutraceuticals – substances that act through the microbiome-gut-brain axis to benefit psychological health. (Source)
Customized probiotic formulas containing Lactobacillus and Bifidobacterium species tailored to individual microbiome profiles may soon emerge as therapeutic psychobiotics. Specific prebiotic supplements like galacto-oligosaccharides and fructo-oligosaccharides that promote growth of beneficial commensals are also promising nutraceuticals under study.
Nutritional cognitive neuroscience heralds a new generation of microbiome-targeted, metabolism-focused integrative approaches to healing emotional and cognitive dysfunction. It remains to be seen if psychobiotics and related nutraceuticals live up fully to their paradigm-shifting promise. Either way, the body-mind separation doctrine stands firmly overturned – the future of mental healthcare likely lies in skillfully bridging biology and psychology through nutrition.
To err is human, but AI does it too. Whilst factual data is used in the production of these articles, the content is written entirely by AI. Double check any facts you intend to rely on with another source.
