Have you ever experienced anxiety so intense that it affected your stomach? If you've ever thought your "gut feeling" mirrors your emotions, it might actually be true. Exploring our inner selves, particularly our gut or "second brain," can aid in understanding our emotions and enhancing both our overall and mental health. Our emotions and wellbeing are partly rooted in our gut, explained by two key factors: our microbiome and the gut-brain axis phenomenon.
Diving Into the Microbiome
The microbiome encompasses the entire habitat of microorganisms in the human body, such as bacteria, viruses, archaea, and eukaryotes. Although these microbes are present throughout our body (including on the skin, in the mouth, and in vaginal areas), the gut contains 10 times more microbes than any other part of the body. This makes the gut the most populous and diverse site of all!
To illustrate, the gut hosts an estimated 100 trillion microbes and around 500 different species. These microbes are crucial for regular gut functions like digestion, metabolism, immune system programming, and maintaining the gut barrier. Additionally, microbes produce numerous neurochemicals that the brain uses to manage basic physiological functions. For instance, 95 percent of serotonin, a neurotransmitter vital for mood and overall well-being, is produced in the gut.
What influences our microbiome?
Each person's gut microbiome is unique, yet it starts similarly. At birth, we acquire our initial microbes, and from that point, the variety and number of our microbes vary due to genetic factors, environmental conditions, lifestyle, diet, and medication. A varied diet leads to a more diverse microbiome. A diverse microbiome contributes to gut health. Research indicates that the microbiome's condition and changes significantly impact the gut-brain axis. Keep reading to learn why your gut health is so important.
Why your gut health is so important
Understanding the Gut-Brain Axis
The gut-brain axis refers to the communication between the central nervous system (CNS) and the enteric nervous system (ENS). This connection is bidirectional, indicating that signals are exchanged from the gut to the brain and vice versa. Essentially, the bacteria in the gastrointestinal (GI) tract send signals to the CNS, creating a link between the gut and the brain. The immune-endocrine mediators of the gut-brain axis (GBA), along with the cells of the GI tract, enable the brain to affect gut function as well. Research suggests that anxiety and depression are connected to functional GI disturbances, while irritable bowel syndrome and irritable bowel disease have psychological components. The concept of "feeling sick to your stomach" is also an example of the gut-brain axis in action.
A study conducted in 2015 examined the link between social anxiety and the consumption of fermented foods in young adults. It discovered that individuals with a higher genetic predisposition for social anxiety disorder showed fewer symptoms of social anxiety when they consumed more fermented foods. Given that fermented foods benefit gut health, this underscores the concept of the gut-brain connection.
Additionally, a 2011 study investigated the differences in anxiety levels between mice* fed a broth containing the microbe Lactobacillus rhamnosus and a control group of mice given regular broth. The results revealed that the mice consuming the microbe-infused broth experienced an increase in the number of receptors for gamma-aminobutyric acid (GABA), an inhibitory neurotransmitter in the brain that can enhance mood and reduce anxiety. This serves as another example of the potential for beneficial bacteria to promote positive mood responses.
*Disclaimer: We do not advocate for testing on animals of any kind.
Improve Gut Health Through What You Eat
Amidst all the discussions about the gut-brain connection, you can enhance your gut diversity by consuming foods like plant-based yogurt, kefir, kombucha, sauerkraut, and kimchi. Most importantly, a diet rich in whole foods such as fruits, vegetables, legumes, nuts, seeds, and whole grains is the foundation for a healthy gut microbiome. The variety of foods you consume supplies nutrients that promote the growth of various beneficial bacteria.
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Hi! My name is Lina Abuhamdieh and I am a student at Georgia State University in the Coordinated Program for Dietetics. I have loved every minute of this program, and have especially enjoyed discovering new avenues in which I can work in once I graduate. My hope is to be a private practice dietitian and be able to provide clients with all things nutrition and fitness! I have also found a new passion in writing nutrition blogs, so I hope you enjoy!