It has long been no secret that the gut does far more than simply digest food. In recent years, numerous scientific studies have demonstrated a particularly close link between gut health and mental well-being. It therefore comes as no great surprise that probiotics, live microorganisms found in fermented foods or dietary supplements, are taking on an increasingly interesting role. Research also shows that they may support not only digestion but mood as well. But how does this connection work? And is it really as simple as taking a probiotic and immediately feeling good?
The gut and mood are connected by what is known as the gut-brain axis, says Dr Miriam Stengel, chief physician at the Department of Internal Medicine and Geriatrics at SRH Hospital Sigmaringen. This concept is by no means new: It was first described in the 19th century by Dr Beaumont, who studied how anger affects the production of stomach acid and the functioning of the stomach, she explains. Since the 1980s, research has increasingly focused on neurotransmitters found in both the brain and the gastrointestinal tract.
The gut and mood: How emotions and the microbiome are connected
It has become clear that many bodily functions, including emotional processes, can be influenced by these substances. In recent years, the gut microbiome, the collection of all microorganisms in the large intestine, has become a particular focus of research. Over the past ten years, another “organ” has been discovered: the gut microbiome, meaning all the living organisms, including bacteria, viruses and fungi, that inhabit our large intestine and contribute to our bodily functions in various ways, says Stengel. The microbiome trains the immune system, helps defend against pathogens, and produces anti-inflammatory substances and vitamins, as well as neurotransmitters that can also affect the brain through the nervous system. Probiotics can provide targeted support for this microbiome by replenishing beneficial bacterial cultures or promoting their growth. In this way, they may also indirectly influence emotional processes such as mood, stress management and motivation.
Anastasia Shuraeva
What are psychobiotics?
A healthy gut is therefore a key component of a healthy body, an insight that dates back to Hippocrates, Stengel explains. Today, this principle is being rediscovered, supported by modern scientific research methods. The term “psychobiotics” is also becoming increasingly significant in discussions of emotional balance. These are specific probiotic bacterial strains that may have a targeted effect on mental health. There are several animal studies on this, says Stengel, and a growing body of evidence that certain probiotic bacterial strains, known as psychobiotics, may have a positive effect on mood, stress and anxiety. Certain strains of lactobacilli and bifidobacteria are repeatedly highlighted in this context, she adds. Studies have found that they reduced anxious behaviour in animals, alleviated stress in healthy participants and improved sleep. In patients with irritable bowel syndrome, probiotics containing bifidobacteria were even able to ease symptoms of anxiety.
These findings show that probiotics, when used in a targeted way, may also influence emotional balance. However, the underlying mechanism has not yet been fully explained. As Stengel notes, it is believed that the effect is achieved by modulating inflammatory processes, neural activity and the regulation of stress hormones such as cortisol, as well as neurotransmitters such as serotonin and dopamine. All of this takes place along the gut-brain axis. However, the doctor stresses that these findings primarily come from studies involving specific groups and therefore cannot simply be generalised.
This diet affects your mood
Everyday life also plays an important role in the health of the microbiome and, potentially, in mental well-being. A healthy diet is, of course, good for a healthy body, says Stengel. But not every trend is suitable for everyone. Intermittent fasting, for example, may be inappropriate for people with existing medical conditions or irritable bowel syndrome. A balanced and individualised approach is therefore even more important. Stengel recommends a colourful, fibre-rich diet with plenty of fresh vegetables, fermented foods such as kefir, sauerkraut and kombucha, and sufficient fluids. For everyone, it is important to have an adequate daily fluid intake of 30 ml per kilogram of body weight, a colourful, fresh, fibre-rich, balanced and mindful diet eaten in a calm and relaxed atmosphere, fermented foods, regular bathroom routines, sufficient physical activity and daily relaxation. A holistic approach is ultimately the best option for mood as well.
Speaking of a holistic approach, Stengel has no doubt that probiotics can form part of comprehensive treatment. Yes, that is genuinely how I see it. The only question is whether we need to buy probiotics from a pharmacy or whether we can cultivate a healthy microbiome through an appropriate prebiotic and probiotic diet. In any case, she considers it beyond question that the gut microbiome can affect our bodies both negatively and positively.
The conclusion is clear: probiotics for gut health may also have a positive effect on emotional balance, at least when used in a targeted way and as part of a healthy lifestyle.