Why we really are what we eat…..!

It’s fascinating to think that our mental health is not just linked to the things we do and the thoughts we have, but also the state of our gut! It’s widely known that exercise, spending time with good people, having satisfying jobs and interests make us feel happy and positive and that sitting behind all of that is our mushy grey mass of neurons that we call the brain that is constantly wiring and rewiring itself in reaction to the above. But in addition to all that, there is an interesting and emerging field of research exploring how the gut impacts the way that we feel at a psychological level. It adds a whole new dimension to the expression ‘listen to your gut!’ 

Our gut and brain are in constant communication through our gut-brain axis. Each influencing each other via the vagus nerve to maintain the body in a state of homeostasis. The emerging evidence is that our gut bacteria and the by-products they produce, affect mood, cognition, and behaviour by regulating hormones and neurotransmitters. They may even affect our immune system by increasing the quality of immune cells produced in the bone marrow and even whether we feel full or satisfied after eating. A diverse gut flora with a range of different strains of bacteria achieved via a ‘psychobiotic diet’ (that is characterized by prebiotics (high fibre items such as oats, onions, garlic, beans and whole wheat), probiotics (such as fermented foods like sauerkraut and kimchi) and low inflammatory items such as sweets, fast foods and sugary drinks has been found to lowered perceived stress. Other studies have shown that a ‘Mediterranean diet’ with low inflammatory foods and high probiotics is associated with lowered risk of depression. Furthermore, a  study carried out in the Netherlands by Steenberg et al 2015 concluded that a probiotic supplement was linked to lower cognitive reactivity and better mood.

A large-scale review article by Ruo-Gu Xion et al in 2023 showed that a psychobiotic diet could have the potential to prevent and help manage anxiety, depression, ASD and schizophrenia and potentially help alleviate some of the side effects of antipsychotic medication. Interesting stuff! The review also found that certain spices, some medicinal herbs, fermented dairy products and a higher daily intake of fruit and vegetables had protective effects against anxiety and depression and could possibly lower inattention in ADHD children.

More research is certainly needed in this area and I’m confident there will be much more to come, but it really is exciting to think that some healthy additions and omissions from our daily diet and/or a multi-strain pro and prebiotic supplements may actually positively affect our mental health. We really are what we eat!