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The phrase “gut feeling” may be truer than we originally thought. In recent years, numerous scientific studies have shown the close link between gut health and mental health—and it looks like probiotics may play an important role.
“The gut and mood are connected via the so-called gut-brain axis,” says Dr. Miriam Stengel of SRH Klinikum Sigmaringen in Germany. “It was first described in the 19th century by Dr. Beaumont, who investigated how anger affects the production of stomach acid and stomach function,” she explains.
According to research, understanding how the gut-brain axis works “has led to the development of novel therapeutic approaches aimed at targeting the gut microbiota to improve brain disorders symptoms.” This research has led to the exploration of all sorts of microbiome-based therapeutic interventions—including the use of probiotics, prebiotics, and dietary interventions—as potential strategies aimed to support mental wellbeing.
Emotions and the microbiome
Since the 1980s, research has increasingly focused on the neurotransmitters, or chemical messengers, that exist in both the brain and in the gastrointestinal tract. These messengers influence many bodily functions—including emotional processes.
But these messengers need a healthy microbiome. After all, the microbiome does a lot: It influences the immune system and helps to defend against pathogens; it produces anti-inflammatory substances and vitamins; it synthesizes or influences the production of neurotransmitters like serotonin, dopamine, and GABA.
Probiotics and the gut
“In the last ten years, another ‘organ’ has been discovered—the gut microbiome, i.e. all living organisms including bacteria, viruses, and fungi that populate our large intestine and contribute to our bodily functions in a variety of ways,” says Stengel.
Probiotics can specifically support this microbiome by supplementing beneficial bacterial cultures or promoting their growth. In this way, they could also indirectly influence emotional processes such as mood, stress processing, and motivation.
What are psychobiotics?
A healthy gut is an essential component of a healthy body, an insight that dates all the way back to Hippocrates who said that “all diseases begin in the gut” over 2,000 years ago. Today, modern science is proving his point. In the discussion about emotional balance, the term “psychobiotics”—special probiotic bacterial strains that influence the mood—is gaining traction.
“There are some animal studies on this,” says Stengel, “and increasing evidence-based indications that certain probiotic bacterial strains called psychobiotics can have a positive influence on mood, stress and anxiety.”
Certain strains of lactobacilli and bifidobacterium stand out. Studies have shown that they reduce anxiety-like behavior in animals, reduce stress in healthy test subjects, and lead to better sleep. “In irritable bowel syndrome patients, probiotics with bifidobacteria were even able to alleviate anxiety symptoms,” says Stengel.
These findings show that probiotics, when used in a targeted manner, also influence emotional balance. However, it’s important to note that the underlying mechanism is not yet fully understood. According to Stengel, it is assumed that the effect is achieved via modulation of inflammatory processes, nerve activity, and the regulation of stress hormones such as cortisol and neurotransmitters such as serotonin and dopamine—all of which happens along the gut-brain axis. Of course, these findings are primarily based on studies within specific groups and therefore cannot be generalized without further study.
A diet for better mood
Everyday life also plays an important role in the health of the microbiome—and our mental state. “A healthy diet is of course good for a healthy body,” says Stengel.
That doesn’t mean every “wellness” trend will work for everyone. Intermittent fasting, for example, may be unsuitable for people with pre-existing conditions or irritable bowel syndrome.
To that end, it’s important to take a balanced, individualized, and holistic approach. Prioritize the wellness basics of adequate sleep, hydration, nutrition, and movement: “It is important for everyone to drink enough fluids every day and to mindfully eat colorful, fresh, fiber-rich meals in a calm and relaxed atmosphere,” Stengel says. “Fermented foods, sufficient exercise, and daily relaxation also play a vital part.”
In other words, probiotics can be part of a comprehensive program—but it’s important to also factor in all aspects of health. “Yes, I do indeed see it that way,” says Stengel. “The only question is whether we really need to buy probiotics from the pharmacy or whether our microbiome can also be cultivated healthily through an appropriate pre- and probiotic diet,” she says. “Either way, the gut microbiome can influence our body both negatively and positively.”
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