We already know that what we eat can have a huge impact on how we look, feel and function—but what we’re only beginning to realize now is just how much our microbes may be influencing our mood.
What’s fascinating is that there is a building body of research that is highlighting the close connection between our diet, gut microbes and mental health. In fact, there are a multitude of studies which examine how imbalances in the gut (known as dysbiosis) and gut inflammation may be a contributing factor for mental health issues including low moods, anxiety and depression.
This means that while eating for pleasure is certainly important, in order to feel healthy, well and vital—both inside and out—we need to eat in a way that nourishes the many trillions of microorganisms that inhabit our digestive tract.
Below, we explore a few of the ways in which our gut can influence how we feel…
Our Happy Neurotransmitters Are Produced In The Gut
While our microbiome has many functions—including digestion of the food we consume, the absorption of nutrients, neutralizing pathogens and manufacturing some vitamins—our gut microbes also have the incredible task of producing some of our ‘happy’ neurotransmitters, including dopamine and serotonin, of which experts estimate 90% is produced in our gut. Playing an important role in gut motility, sleep, bone and cardiovascular health—this clever chemical literally makes us feel happier, too.
GABA (gamma-aminobutyric acid), another neurotransmitter produced by the beneficial bacteria in our bellies, also helps to reduce feelings of anxiety and stress—and crucially, improves sleep, which is why eating for our bacteria is essential. In fact, studies have shown that consuming probiotic-rich foods can even help to ease symptoms of anxiety.
Leaky Gut = Lethargy
One of the most common gut health issues is known as leaky gut—a condition whereby the delicate gut lining becomes damaged and endotoxins called lipopolysaccharides (LPS) are able to pass through the gut lining and into our bloodstream. For some people with particular food intolerances, such as a gluten or dairy allergy, this systemic inflammation can manifest in a number of ways, including lethargy and brain fog.
Research has also shown that leaky gut can actually alter the way immune cells in our brain work and interrupt the function of neurotransmitters—subsequently impacting our mental health. It’s therefore essential to strengthen the gut lining at every opportunity and eat in a way that restores balance to our microbiome and eases inflammation. A good first step is to remove any allergenic or irritating foods and focus on a nutrient-dense, wholefoods-based diet that includes an abundance of fiber—to feed our beneficial microbes.
Your Gut May Be Stressed Out
To put it simply, the gut and brain are closely connected and enjoy a constant dialogue—so any imbalances that show up in the gut are communicated to the brain as well. This is why ensuring we have a healthy diversity of bacteria in our belly is of the utmost importance as any imbalance can lead not only to an imbalanced gut microbiome—but an imbalance in our moods, too. While food has a direct impact (as explored earlier), our lifestyle choices and stress levels also contribute to our gut composition. More specifically, stress can cause an unhappy gut—but given the bidirectional nature of the gut-brain axis, an unhappy gut can also lead to stress. This is why learning how to better manage our stress levels through practices such as mindfulness, meditation and regular movement can be so beneficial, helping to boost our mood as well as improve microbial diversity.
SIBO May Be Making Us Moody
While most of our gut bacteria is located in our large intestine (or colon), when microbes are misplaced and there is an overgrowth of bacteria higher up in the small intestine—known as small intestinal bacterial overgrowth (SIBO)—studies show this may contribute to a bunch of symptoms including malabsorption of nutrients, bloating, leaky gut, nausea, diarrhea and even mood issues or depression.
Similarly, candida albicans which is characterized by an overgrowth of yeast in the digestive tract, can be triggered by a poor diet, some medications or weak gut and immune health. Given that candida can also contribute to gut issues like leaky gut, it can therefore be a contributing factor to mood imbalances.
Balanced Blood Sugar = Balanced Microbiome
The ups and downs of blood sugar imbalances can leave us feeling less than well—contributing to tiredness, irritability, headaches, concentration issues and blood sugar crashes. And although there are many factors that can cause blood sugar imbalances, our gut microbes play an important role in this process by helping our body to maintain optimal blood sugar levels. If our gut bacteria are out of balance, it’s therefore more difficult to regulate our blood sugar, too.
To help foster a thriving and diverse microbiome—and also maintain healthy blood sugar levels—limiting refined sugars, processed foods and simple carbohydrates is a great place to start. Instead, focus on building a balanced plate that includes plenty of protein and healthy fats to help keep you feeling satiated and blood sugar levels steady. Not only will you find your energy levels remain more consistent throughout the day, but your mood will benefit too.