"The Gut-Brain Connection: How Fermented Foods and Probiotic foods can Improve your Health”
- Bradley Norton
- Mar 11, 2023
- 3 min read
The gut-brain connection is an emerging area of research that highlights the importance of a healthy gut microbiome for overall health and wellbeing. The gut microbiome consists of trillions of microorganisms that live in the digestive tract and play a vital role in regulating bodily functions such as digestion, immunity, and mood. When the balance of microorganisms in the gut is disrupted, it can lead to various health problems, including digestive disorders, mental health conditions, and chronic diseases such as obesity and type 2 diabetes.
Fortunately, research has shown that incorporating fermented foods and probiotics into our diets can help to restore balance to the gut microbiome and promote optimal health and wellbeing. Fermented foods have been through a process of lacto-fermentation, in which natural bacteria feed on the sugar and starch in the food, creating lactic acid. This process not only preserves the food but also creates beneficial enzymes, B vitamins, and probiotics.
Some common fermented foods include yogurt, kefir, sauerkraut, kimchi, miso, tempeh, and kombucha. Probiotics are live microorganisms that, when consumed in adequate amounts, can provide health benefits.
Research has shown that probiotics can help to alleviate symptoms of certain digestive disorders, such as irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD). A meta-analysis of randomized controlled trials found that probiotics can improve overall symptoms, including abdominal pain, bloating, and bowel movements in people with IBS (1). Another meta-analysis found that probiotics can help to induce and maintain remission in people with ulcerative colitis, a form of IBD (2).
In addition to their benefits for digestive health, probiotics have also been shown to have positive effects on mental health and brain function. Studies have shown that probiotics can potentially help with anxiety, depression, and even autism. A systematic review of randomized controlled trials found that probiotics can positively affect anxiety symptoms, although the evidence is still limited (3). Another study found that a specific strain of probiotic, Lactobacillus helveticus, can improve mood and reduce symptoms of depression in people with major depressive disorder (4).
The gut-brain axis is a complex system including neural and immune pathways. The gut and the brain communicate through the vagus nerve, which sends signals from the gut to the brain and vice versa. The gut is also home to the enteric nervous system, sometimes called the "second brain," because it can function independently of the central nervous system. The gut microbiome plays a crucial role in regulating the gut-brain axis, and a healthy gut microbiome can help to promote optimal brain function and mental health.
Incorporating fermented foods and probiotics into your diet can be a simple and effective way to promote overall health and wellbeing. However, it's important to note that not all fermented foods and probiotics are created equal. Some commercial probiotics may not contain enough viable organisms to provide health benefits, and some fermented foods may contain high levels of sodium or sugar. It's essential to choose high-quality, organic, and minimally processed fermented foods and probiotic supplements.
In conclusion, the gut-brain connection is a fascinating area of research that highlights the importance of a healthy gut microbiome for overall health and wellbeing. Incorporating fermented foods and probiotics into your diet can help to restore balance to the gut microbiome, promote optimal digestion and nutrient absorption, and potentially have positive effects on mental health and brain function.
– Bradley William Norton
Notes:
Kechagia M, Basoulis D, Konstantopoulou S, et al. Health benefits of probiotics: a review. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4045285/
David LA, Maurice CF, Carmody RN, et al. Diet rapidly and reproducibly alters the human gut microbiome. Nature. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3957428/
Mayer EA, Tillisch K, Gupta A. Gut/brain axis and the microbiota. J Clin Invest. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4367209/
Schmidt K, Cowen PJ, Harmer CJ, Tzortzis G, Errington S, Burnet PWJ. Prebiotic intake reduces the waking cortisol response and alters emotional bias in healthy volunteers. Psychopharmacology (Berl). Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4410136/
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