The Gut Microbiome is an often talked about little understood part of our bodies. It is vital for our overall health. At ProHealth we always strive to treat the whole person and understand their lifestyle, personality and health conditions thoroughly. So why is the gut microbiome so important for this? To understand, first we have to start with, what exactly is the gut microbiome?
The Microbiome of the Gut refers to a microscopic world within the world of our larger body. The trillions of microorganisms that live there affect each other and their environment in various ways. They also appear to influence many aspects of our overall health by;
- Helping to digest foods that we are otherwise unable to digest
- Synthesizing vitamins
- Is a strong contributor to our immune system
- Aiding in anti-inflammatory response
- Is linked to mental health
- Can aid in cholesterol and glucose metabolism.
Do you suffer from Gastroesophageal Reflux Disease (GERD), Constipation, Diarrhoea, Nausea and Vomiting, Diverticular Disease, Coeliac disease, Irritable Bowel Syndrome, Lactose Intolerance, Inflammatory Bowel disease or other inflammatory conditions? Chances are your gut microbiome could be in imbalance (dysbiosis)
The above issues can influence and affect us in many ways and are connected to numerous health conditions. Studies are showing increasing evidence of the guts role in numerous medical conditions including the following;
- Chronic Pain
- Cancer
- Neurological disorders
- Mental health
- Diabetes
- Heart Conditions
- COPD and Asthma
- ASD
- Chronic Fatigue
- Pre-Postpartum health
- Hormone conditions
An increasing number of studies are indicating how extensive the involvement of the Gut on mental health is.
The gut may be involved in;
- Anxiety
- Depression
- Blood Brain barrier integrity
- Emotional processing
- Social Recognition
- Stress Response
- Neurotransmitter Production and interaction
The mechanism for this are harder to pinpoint however it appears to be via nerve pathways that travel in both directions. This pathway or feedback loop is referred to as the Gut Brain Axis.
The Gut-Brain Axis (GBA) refers to the complex communication network between the gut and the brain, which plays a critical role in regulating a variety of bodily functions, including digestion, immune response, and even mood. This two-way communication system connects the central nervous system (CNS) with the enteric nervous system (ENS), often referred to as the “second brain,” located in the gastrointestinal tract. Through signals transmitted via the vagus nerve, hormones, and the microbiome (the trillions of microbes living in our gut), the GBA helps maintain a delicate balance in our health. Essentially, the Gut-Brain Axis underscores the interconnectedness of our body systems, revealing how the health of our gut can directly influence our brain and overall well-being.
While the understanding of the mechanisms are improving we don’t necessarily need to know the detail to know that there are very strong links between gut health and mental health issues.
Common mental health conditions and their links to Gut Brain Axis
Mood Disorders
- Behavioural changes can modify the composition of our gut microbiota
- Changes to microbiome can cause depressive behaviours
- Many of the indicators of Major Depressive Disorder are influenced by the microbiome
- This suggests a feedback cycle between dysbiosis and depression
- Despite a lot of strong evidence we still have much to learn
ASD
- Dysbiosis causes changes to intestinal permeability and induces the release of lipopolysaccharide into the bloodstream. This is a potent proinflammatory endotoxin that is important in regulating the CNS and is a possible link to ASD
- There has been increasing research linking the gut brain axis, microbiome, and causes of ASD
- Children with ASD are seen to have increased intestinal issues and increased inflammatory cytokines
- The link could be attributed to incorrect immune activation and an imbalance microbial presence
- Improving the microbial diversity in the gut may improve behavioural outcomes but further studies are required
Psychosis
- Imbalanced microbial metabolites can raise Dopamine levels in the brain. This is associated with behavioural issues and worsening psychotic episodes in those with Schizophrenia.
- Some studies have shown that probiotic treatment to alter the microbiome in subjects with Schizophrenia, resulted in the normalisation of some behaviours and can offset the development neuropsychiatric disorders
The links are so strong that numerous studies have shown how improving the gut health can improve outcomes for people with mental health issues. In fact 50% of people with IBS also experience a mood disorder. Antidepressants are commonly prescribed for people with IBS. This highlights the link. Common ways to improve mental health with a healthy GIT;
- Avoid misuse of antibiotics
- Healthy microbial balance can be restored and promoted by including pre and probiotic foods in the diet
- Probiotic treatment can reduce the release of cortisol, thus aiding in the treatment of depression and anxiety
- Inversely, stress can alter our gut microbiome
The most practical ways to improve Gut microbiome health are to recognise lost microbiota, expand diversity of microbiota, and feed the microbiota so it is nourished.
We should eat a diet that is high in variety, that provides mostly whole and unprocessed foods and that brings us joy and pleasure and meets our individual needs.
A balanced, nutrient-rich diet filled with fiber, prebiotics, and probiotics can promote the growth of beneficial bacteria while supporting microbial diversity. Fiber-rich foods, such as fruits, vegetables, legumes, and whole grains, act as food for beneficial gut bacteria, encouraging their growth and activity. Prebiotics, which are naturally found in foods like garlic, onions, and bananas, further nourish these helpful microbes. Probiotics, found in fermented foods like yogurt, kefir, and sauerkraut, introduce beneficial bacteria directly into the gut. Additionally, reducing the intake of processed foods, added sugars, and artificial additives helps prevent the overgrowth of harmful bacteria. Together, these dietary practices foster a thriving, balanced microbiome, which is essential for optimal digestion, immune function, and overall health.
*For more in depth information regarding your dietary requirements and advice, please contact a dietitian.
