Can your gut influence your well-being?

Many researchers call the gut the 'second brain' - but can healthy gut flora actually improve your mood? Scientific studies provide exciting evidence that your microbiome plays a bigger role in your mental health than you might think.

Your gut - more than just digestion

The gut and brain are in constant communication via the so-called gut-brain axis. This connection is controlled by nerve pathways, hormones and the immune system. In particular, the billions of bacteria that populate your gut appear to play a crucial role. Current research shows that a healthy gut flora not only supports your digestion, but can also have an impact on your mood and emotional well-being.

Can probiotics help with depression?

A recent meta-analysis looked at 42 studies from the US, Asia and Europe and analyzed whether probiotic bacteria - specifically Lactobacillus, Bifidobacterium and Bacillus - can help treat depression. The researchers compared the effect of these probiotics with conventional antidepressants such as selective serotonin reuptake inhibitors (SSRIs) and tricyclic antidepressants.

The result? Probiotics led to a slight improvement in mood and reduced symptoms of depression - but not to the extent that they could be recommended as the sole treatment for major depressive disorder. Interestingly, probiotics achieved the best results in combination with classic antidepressants. This suggests that a healthy gut flora may be able to support the effectiveness of medication.

Why does the gut influence the psyche?

Researchers suggest that there are two main mechanisms by which the microbiome influences our mental health:

1. Reduction of inflammation: Chronic inflammation is increasingly linked to depression. A healthy gut flora can help to reduce inflammation and thus possibly also alleviate depressive symptoms.

2. Production of neurotransmitters: A large proportion of the "happiness hormone" serotonin is produced in the gut. Certain probiotic bacteria could help to regulate the production of serotonin and other neurotransmitters such as dopamine, which are essential for our mood.

What does this mean for you?

While probiotics are not a substitute for antidepressants, research to date shows that a healthy gut flora could have a positive impact on mental health. A diet rich in fermented foods (such as yogurt, kimchi or sauerkraut) and the targeted intake of probiotics could be part of a comprehensive mental health support strategy.

Conclusion: Your gut is more than just digestion

Science is increasingly showing that the gut plays a key role in our wellbeing. Although more research is needed to understand the exact connections, there is strong evidence that healthy gut flora can have a positive impact on your mood. So if you want to improve your mental health, it might be worth focusing on your gut too.

Sources:

• Foster, J. A., Rinaman, L., & Cryan, J. F. (2017). Stress & the gut-brain axis: Regulation by the microbiome. Neurogastroenterology & Motility, 29(11), e13285.

• Mörkl, S., Stell, L., Buhaiova, T., et al. (2023). Probiotic treatment for depression: A systematic review and meta-analysis. Journal of Affective Disorders, 320, 678-690.

• Dinan, T. G., & Cryan, J. F. (2017). The microbiome-gut-brain axis in health and disease. Gastroenterology Clinics of North America, 46(1), 77-89.