Gut Health and Depression: Is There a Scientific Connection?
If you’re feeling the signs of depression, you’re not alone — about 21 million Americans experience depression each year. Interestingly, about 60 to 70 million Americans, opens in a new tab are estimated to struggle with gut problems.
Is there a connection between the two? Read on to learn more about the link between gut health and depression, how to encourage gut health, and how to support your mental health.
The Connection Between Gut Health and Depression
If you were to casually glance at your intestines and your brain side by side, you might think that your guts look a little like a brain. If that’s where your mind goes, you wouldn’t exactly be wrong — many scientists call the gut our “second brain.” In fancier terms, the gut is called the enteric nervous system (ENS), while your brain is part of the central nervous system (CNS).
This little brain has one main job: to control the digestive tract. However, it adjusts the body’s digestion based on intel it receives from the brain. It also sends signals back to the brain via the vagus nerve to influence brain function.
These signals often come in the form of neurotransmitters, which are produced by different types of gut microbiota. For instance, Lactobacilli and Bifidobacterium produce GABA, opens in a new tab, while E. coli produces dopamine and serotonin. This particular mechanism is so important that fecal bacteria even look different, opens in a new tab in people with depression or other mood disorders.
Additionally, as tryptophan breaks down in the gut, its metabolites can affect serotonin levels in the brain. This chemical regulates your mood and supports cognition, and low serotonin can contribute to symptoms of major depressive disorder, opens in a new tab.
This is why you might experience indigestion when you’re stressed. It’s also why some antidepressants can actually treat conditions like irritable bowel syndrome (IBS), opens in a new tab. As it turns out, there really is something to so-called “gut feelings.”
This relationship between the gut and the brain is called the gut-brain axis. As much as the gut can influence brain health, the gut-brain connection also goes both ways. Some studies show that reducing stress or treating mental health conditions can actually improve gut problems.
What Makes a Healthy Gut?
Gut health is mostly made up of two things: the gut microbiome and intestinal permeability. The gut microbiome can be found mainly in the small and large intestines, and it’s made up of trillions of gut microbes.
There are many different species of gut bacteria, and they all exist in a delicate balance. Unfortunately, this microbial balance can easily be disrupted.
Intestinal permeability refers to the ability of our intestinal walls to absorb nutrients into the bloodstream. Our intestines naturally absorb water and nutrients from our food — however, sometimes our gastrointestinal tract can be too absorbent. This phenomenon is known as leaky gut, and it can cause our bodies to absorb toxins and other harmful substances from our food.
Our gut is also connected to many other areas of health. For instance, it supports the immune system by producing cytokines. This means that having an imbalanced gut microbiome (a condition professionally called dysbiosis) can have widespread effects throughout the body.
Symptoms of a dysregulated gut include:
- Constipation
- Bloating, opens in a new tab
- Lowered immunity
- Digestive dysfunction
- Symptoms of depression
- Fatigue
- Mild cognitive impairment, opens in a new tab
- Skin problems
- Symptoms of anxiety
How Can You Encourage Gut Health?
Luckily, there are plenty of ways you can support a healthy gut microbiota composition. Here are a few general tips.
Eat Plenty of Probiotics
Some foods are specifically fermented to contain billions or even trillions of good bacteria, which are called probiotics. Some examples include yogurt, kefir, kombucha, and sauerkraut.
If you don’t like the tangy taste that can often come with fermented foods, opens in a new tab, you can opt to take a probiotic supplement instead. If you do, make sure the supplement you take has a decent amount of species like Lactobacillus, Bifidobacterium, and E. coli. These and other specific types of bacteria are often called “psychobiotics” because of how they can support mental health.
Focus on Prebiotic Fiber
Prebiotic fiber is a type of fiber that actually feeds your gut microorganisms. You can find this fiber in foods like bananas, onions, Jerusalem artichokes, and garlic.
For some extra prebiotic power, you can also add in our Mushroom Coffee+. You might not think coffee would contain fiber, but our mushroom coffee is made with lion’s mane mushroom, which is rich in prebiotic fiber. Our blend also features collagen protein, which can support healthy gut permeability, and L-theanine, opens in a new tab, which can further support mental health.
Manage Stress and Exercise
Remember how we said the gut-brain connection goes both ways? It’s important to support your mental health from the top down if you want to encourage a healthy gut. Stress is a contributor to a whole host of health problems that can affect your overall well-being.
Try to incorporate relaxing activities like yoga, taking a bath, or meditating into your daily routine. Getting a good night’s sleep can also do wonders for your mental health.
Exercise is another great way to support your mental health. As a bonus, exercising can also encourage a healthy balance of gut bacteria, opens in a new tab.
Eat a Balanced Diet
Finally, it’s important to eat a balanced diet to give your gut lots of variety. Make sure you consume plenty of proteins, fibers, and essential fatty acids (the Mediterranean diet is a great example of a balanced diet). You may also want to work with a healthcare provider or nutritionist to make sure you’re getting all of your vitamins and minerals.
Even though supporting your gut can support your mental health, it’s no replacement for medical treatment if you have a psychiatric disorder. If you’re experiencing symptoms of depression, consult with a healthcare provider to decide on the best treatment approach for your unique health situation.
Wrapping Things Up
If you’ve ever had a “gut feeling” or gotten nauseous before a stressful situation, then you probably already know that your gut can respond to how you feel. However, the reverse is also true — your gut can also play a huge role in your mental health.
While it’s important to work with a doctor to manage any symptoms of depression you might be experiencing, another great way to support your mental health is to support your gut. To learn more about full-body wellness and how you can support gut health, visit the Everyday Dose blog, opens in a new tab today.
Sources:
Depression | Mental Health America, opens in a new tab
New survey finds forty percent of Americans’ daily lives are disrupted by digestive troubles | AGA
How your gut microbiome is linked to depression and anxiety | CAS
The Brain-Gut Connection | Johns Hopkins Medicine
The gut-brain connection | Harvard Health, opens in a new tab
What is Mental Illness? | Psychiatry.org, opens in a new tab
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