How Your Gut Shapes Your Mood and Well-Being

Key Takeaways

Your gut, often referred to as the “second brain,” plays a critical role in influencing your mood and emotional well-being.

Specific strains of Lactobacillus, found in fermented foods and probiotics, produce neurotransmitters like serotonin and dopamine that regulate mood and anxiety.

Prebiotics fuel beneficial gut bacteria, while probiotics help maintain a healthy gut balance, both contributing to improved mental health.

Eating more fiber-rich and fermented foods can naturally boost your intake of Lactobacillus, supporting both your gut health and overall mood.

We all know that what we eat affects our physical health, but did you know it can also influence your emotions?

The bacteria in our gut, particularly those belonging to the Lactobacillus family, have a surprising impact on how we feel. Emerging research has shown that, among other factors, the gut shapes your mood, mental health, and overall wellness.

We understand that what you eat isn’t just about nutrition; it’s about nurturing a balanced and healthy gut to support your mental and emotional health. In this blog, we’ll explore the fascinating link between gut health and your mood, and provide insights on how you can optimize your diet to enhance both your physical and mental well-being.

What are Prebiotics and Probiotics?

Prebiotics are special types of fiber that our bodies can’t digest. Instead of being broken down in the stomach, they travel to the gut, where they act as food for the beneficial bacteria living there. This helps the good bacteria grow and thrive.

Probiotics are the beneficial bacteria that inhabit the gut. They help maintain or restore the natural balance of bacteria in your gut, which things like poor diet, stress, or antibiotics can disrupt. Think of prebiotics as the fuel source for probiotics.

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How Your Gut Shapes Your Mood

Lactobacillus is a species of bacteria that is a probiotic, in other words, it’s good bacteria that inhabits the gut. You can find these good bacteria in fermented foods like yogurt, sauerkraut, kimchi, and dietary supplements.

Lactobacillus species produce neurotransmitters such as serotonin, dopamine, and gamma-aminobutyric acid (GABA), which play crucial roles in regulating mood and anxiety.

In fact, about 90% of serotonin, the “feel-good” neurotransmitter, is produced in the gut. A deficiency in these bacteria might affect neurotransmitter levels, potentially influencing mood.

Reducing Anxiety and Depression

Research has shown that certain strains of Lactobacillus can reduce symptoms of anxiety and depression. For example, a study published in Scientific Reports found that Lactobacillus rhamnosus reduced anxiety-like behavior in mice.

Similarly, another study showed that a multi-strain probiotic containing Lactobacillus reduced depression symptoms in human participants.

Lactobacillus may also help the body cope with stress. A study in the Proceedings of the National Academy of Sciences found that Lactobacillus helveticus helped mice manage stress better by influencing the levels of corticosterone, a stress hormone.

Even more fascinating were findings that indicated commensal bacteria, also known as friendly bacteria, that is introduced to the gut shortly after birth, can establish how the brain responds to stress hormones in adult life.

Improving Cognitive Function

A study in the Journal of Functional Foods showed that older adults who consumed probiotics containing Lactobacillus experienced improved memory and attention.

How to Incorporate Lactobacillus into Your Diet

Getting more Lactobacillus in your diet is easier than you might think. Here are some simple ways to boost your intake:

1. Eat Fermented Foods: Include more fermented foods in your diet, such as yogurt, kefir, sauerkraut, kimchi, miso, and tempeh. These foods are rich in Lactobacillus.

2. Focus on Fiber: As mentioned earlier, fiber is a prebiotic. A diet rich in fiber supports the growth of beneficial bacteria like Lactobacillus. Fiber-rich foods include fruits, vegetables, whole grains, and legumes.

3. Consider Probiotic Supplements: If fermented foods aren’t your thing, you can opt for probiotic supplements. Look for products that contain Lactobacillus strains and follow the recommended dosage. You can also work with a dietitian to ensure this is beneficial for you as an individual.

Choosing a Probiotic Supplement

If you do find yourself searching for a good probiotic supplement, it’s crucial to pick one that is safe, effective, and verified by a third party for quality and potency. Here are some labels and certifications to look for:

USP Verified: The United States Pharmacopeia (USP) – indicates that the product meets strict testing and manufacturing standards.
NSF Certified: This certification ensures that the product’s ingredients are accurately listed and verified through rigorous testing. It confirms that the product contains exactly what is stated on the label, without any hidden or harmful substances.
ConsumerLab Approved: Verifies that ingredients listed are in the declared potency and amounts.
GMP Certified: Good Manufacturing Practices (GMP) – the manufacturing process has been examined and deemed safe and effective.
Live and Active Cultures: Indicates that the product contains significant levels of beneficial bacteria at the time of manufacture.

Expiration Date: This guarantees the bacteria are viable and effective up to that date.
Storage Information: Effective probiotics often require specific storage conditions. Be sure to check the label for clear storage instructions.
Third-Party Testing: Testers like Labdoor or Informed Choice test supplements for contaminants and accurate labeling.

Top Probiotic Brands

Some brands that are quite reputable based on their certifications to third-party testers and adherence to strict manufacturing standards are the following:

Culturelle: Culturelle is one of the leading probiotic brands. It uses clinically studied strains and follows Good Manufacturing Practices (GMP).
Align: This brand uses an exclusive probiotic strain that has been extensively studied. Align follows strict manufacturing processes and is often recommended by healthcare providers.
Garden of Life: They ensure that their products are free from synthetic fillers and artificial ingredients, are NSF Certified, and are NON-GMO.
VSL#3: This is a probiotic that is high-potency and considered medical food. It’s used for the dietary management of many GI disorders and is one of the most studied probiotics with numerous clinical trials supporting its efficacy.

It’s important to consider that the “best” probiotic can vary based on individual health needs and responses to different probiotic strains. Always consult your physician and registered dietitian to ensure the chosen probiotic is appropriate for you.

Get Personalized Support

More studies are needed to fully understand the potential of Lactobacillus as a natural treatment for mood disorders. However, the potential for probiotics to transform mental health care is exciting.

For now, enjoying a diet rich in prebiotics and probiotics is a healthy way to support both your body and mind. For personalized nutrition and supplement advice, book an appointment with one of our skilled dietitians. You’ll team up to find the right foods for you and your lifestyle.