Research finds a link between mental health and gut health.

Laura Frances

Have you ever had a ‘gut feeling’ about something?

Butterflies in your stomach when you kiss someone for the first time? Feeling like you might vomit from nerves before giving a presentation? There’s actually a biological explanation behind these feelings: the gut is intimately linked to the brain! 

Referred to as the gut-brain-axis, the brain and the gut are in constant communication with one another. Hence why you might be prone to your stomach tightening into a fist (a ‘nervous tummy’) in times of stress.

“looking after our gut microbiomes may be the secret to improving our mental health”

What’s more, irritable bowel syndrome, often triggered by anxiety and stress, now affects an estimated 20% of British people. Everyone knows that your brain controls the other organs in your body, including your gut. But recent research shows how strong the influence of the gut on the brain is.

Our new understanding of the gut microbiome and its importance will have a huge impact on how we treat mental health. Considering the link between psychiatric conditions, such as anxiety and depression, and the state of our gut, it is evident that looking after our gut microbiomes may be the secret to improving our mental health, with probiotics being central to the prevention and treatment of common psychological problems.

The science behind the gut-brain connection

Nicknamed the ‘second brain’, the Enteric Nervous System (ENS) is responsible for digestion, nutrient absorption, elimination, and gut regulation. The ENS controls the gastrointestinal tract, which is lined with over 100 million nerve endings. These run all the way from the oesophagus to the rectum. Irritation in the gastrointestinal tract sends signals to the nervous system that alter mood. Hence, anxiety and depression are linked to problems in the digestive system. Depression has been linked to a multitude of stomach problems.

“Gut bacteria…produces the neurochemicals used by the brain to regulate physiological and mental processes”

Scientists have been able to alter the brain chemistry of animals simply by interfering with their gut microbiome, increasing or decreasing levels of anxiety. Gut bacteria also produces the neurochemicals used by the brain to regulate physiological and mental processes. This includes 95% of the body’s supply of serotonin, which plays a key role in the development of many mental health conditions.

Although gut research is still in its infancy, it may be crucial in developing efficient treatments for a variety of mental health problems in the future. It could also help manage autoimmune diseases, such as multiple sclerosis, and neurodegenerative problems, like Alzheimer’s.

Increases in gut and mental health problems

There has been a significant rise in the number of people who now suffer from mental health conditions. Statistics show over 280 million people worldwide are affected by an anxiety disorder, while over 260 million of us suffer from depression. A total of 970 million people worldwide have a mental health or substance abuse disorder, although women are more likely to be affected.

“is healing our gut the secret to healing our mind?”

Interestingly, in recent years it has also been found that 40% of adults worldwide now suffer from functional gastrointestinal disorders (FGID). Nearly half of those affected are women. Symptoms such as abdominal pain, bloating, constipation, diarrhoea, and acid reflux have become commonplace. It’s unclear why so many people now suffer from FGID, although there have been speculations about changes in diet or increased stress levels. Regardless, there is an established link between anxiety, depression, and FGID.

The corresponding increase of both mental health and gut problems further cements the relationship between the two. With many of us looking for ways to improve our mental wellbeing, this connection begs an important question: is healing our gut the secret to healing our mind?

The use of probiotics in healing the gut

Probiotics are live microorganisms intended to maintain or improve the “good” bacteria in our bodies. They can help balance the gut microbiome and improve digestion, along with reducing gastrointestinal symptoms such as bloating and diarrhoea. Probiotics are safe to take if you have a healthy immune system.

“depression and anxiety were alleviated in adults who took probiotics in addition to prescribed antidepressants”

Frequently, probiotics are often promoted as a method of improving gut health. But evidence also shows their positive impact on mental health. Recent research led by King’s College London found that depression and anxiety were alleviated in adults who took probiotics in addition to prescribed antidepressants. Adults who only took medication didn’t improve as much.

Common sources of probiotics are fermented foods, such as natural yoghurt, kimchi, sourdough bread, kefir, and kombucha. It can also be taken as a supplement. Many of us are aware of probiotics, as well as the benefits to our gut, due to their promotion by the health and wellness industry. In 2022, the global market for probiotics reached a value of about $58bn (£45.5bn) and it’s expected to continue rising.

@mygirlwellness

Save this for your next grocery haul #guthealth #probiotics #prebiotics #groceryhaul #guthacks #greenscreen

♬ Aesthetic – Tollan Kim

Probiotic supplements can include differing strains and amounts of bacteria, so it’s best to do some research before choosing one that’s right for you. Check out this list from Medical News Today, outlining the best probiotics for your specific needs.

Other ways to improve gut health

Increase your fibre intake

A diet that is rich in fibre improves digestion and eases constipation. It’s recommended that adults consume around 30g of fibre per day. You can increase your fibre intake by consuming more fruits, vegetables, brown rice, and wholemeal bread.

Drink more fluids

If you experience constipation, you might not be drinking enough water. Fluids help to lubricate your digestive tract, easing digestion and allowing for softer stools. Fibre can be a great digestion aid, but only if it’s paired with plenty of fluids. It absorbs water, so it cannot do its job without adequate fluids. Not drinking enough results in constipation and bloating.

Be aware of your triggers

If you’re experiencing symptoms like constipation, diarrhoea, and other gastrointestinal issues, it’s important to pay attention to your individual triggers. Everyone’s digestive tract is unique, so what feels good for some may not feel so good for others.

One of the biggest culprits for stomach issues is caffeine. If your morning coffee is leaving you sprinting for the bathroom, you may want to try switching to decaf. Another common problem is dairy: approximately 65% of us are lactose intolerant, so it’s worth experimenting with alternatives.

Keep a diary of your triggers and make more gut-friendly substitutions where possible.

Look after your gut health!

Given the recent findings about how gut health can impact mental health, along with the availability of high-quality probiotic supplements, it has never been easier to look after our gut. As always, you should do your research before making dietary changes or embarking on a supplement regimen.

Consult your doctor if you think you may be suffering from a gastrointestinal disorder. You should also speak to a health professional before making significant changes to your diet. Most UK pharmacies offer free consultancies about diet and nutrition.

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Featured image courtesy of Jonathan Borba on Pexels. No changes were made to this image. Image license found here.

Laura is a freelance writer with a keen interest in health and lifestyle content, and a lover of poetry, true crime and Greek mythology. She is an Editorial Assistant with Scotland Grows Magazine - Scotland's only digital gardening magazine, with readers in over 60 countries worldwide. As a proud feminist and someone who lives with chronic illness, she believes in the importance of having open conversations around women's health issues and working to increase representation in healthcare.

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