Gut Health and Mental Health

Gut Health and Mental Health Take Home Tips:

• Your gastrointestinal tract (GI tract or “gut”) is home to trillions of tiny organisms (bacteria, viruses, and fungi). These microorganisms are called the gut microbiota.
• What you eat can either help or hurt the number and variety of these organisms in your GI tract.
• Your gut health is linked to your mental health.
• Movement and sleep help keep your gut happy and healthy.

The term “you are what you eat” may be true when it comes to how your gut health affects your mental health. This is because of the tiny organisms living in your GI tract. They’re so tiny you cannot see them, but research is showing that despite their size, they are mighty when it comes to promoting mental health and physical wellbeing.

So, what are these tiny organisms? And what’s the deal with them?

Read on to learn how by eating certain foods, you can create a gut-happy environment that can keep you feeling your best.

The Gut, The Brain, The Connection

The Gut 

The human gastrointestinal (GI) tract, or “gut”, is estimated to be home to trillions of microorganisms including bacteria, viruses, and fungi. This active, yet complicated, community of tiny living organisms is often called the gut microbiome. Usually these organisms live happily together, and work to keep our bodies working properly.

The gut microbiota has both good and bad types of microorganisms. The good ones benefit the body, while the bad ones may not. In a healthy gut, both live peacefully and balanced, but if something happens to interrupt this peace, such as an infection, long-time use of antibiotics or certain types of medications, and even certain diets, imbalance can occur. This imbalance can make the body more likely to get sick.

No two people are the same when it comes to the microbiota living in their guts. Factors such as how a child is born, nutrition early in life, current diet, infection, antibiotic use, genetics, and stress in the environment can all affect the gut microbiota. What’s more, as a person ages, the variety of these microorganisms can also change, and their numbers can shrink.

The Gut-Brain Axis

The fact that there are trillions of microscopic organisms living in the human gut is amazing, but even more so is the impact they have on the brain through the gut-brain axis.

The gut-brain axis is the connection between the brain and the GI tract. Simply put, it is how these two regions of the human body communicate with each other. While this link is complex in nature, it is very powerful as it allows the brain to affect gut functions and the gut to guide emotions, thoughts, and mental health and well-being.

Have you ever felt nervous or scared that you cannot eat, or so anxious that your stomach hurts? Have you ever had a “gut feeling”? This may be your brain at work, influencing your GI tract.

In the same way, your gut may be affecting your mental health. While research is newer and ongoing, studies have shown a link between anxiety, depression, and other central nervous system (CNS) disorders, and not having enough variety or balance within the gut microbiome.

Ways to Make your Gut Microbiota Thrive.

While this area of science is still being studied, there are many things you can do to help your gut microbiota grow and thrive. Check out the tips below:

Plant-based for the Win!

What you eat is one of the most important things to remember when it comes to keeping your gut microbiota happy and thriving. Plant-based foods, such as vegetables and fruit, whole grains, and plant-based protein foods, like soy (tofu, tempeh), pulses (beans, chickpeas, lentils, peas), and nuts and seeds have shown to promote more variety of microorganisms living in the gut, but also appears to keep the gut environment balanced and stable. Choose a variety of plant-based foods every day. Follow Canada’s Food Guide and make half your plate vegetables and fruit, a quarter of your plate whole grains, and choose plant-based protein foods most often.

Prebiotics + Probiotics = Postbiotics:

There’s a good chance you’ve heard of prebiotics and probiotics, but what are postbiotics? Let’s do the math and find out.

Prebiotics are non-digestible carbohydrates that are found in certain foods like vegetables and fruit (e.g., bananas, asparagus, leeks, onions, tomatoes, Jerusalem artichoke, etc.), roots (dandelion root, chicory root, elecampane root) and whole grains. They can also be added to processed foods like bread, ready-to-eat breakfast cereals, granola bars, milk products, and even sports drinks and supplements.

Probiotics are good bacteria that live within the gut.  They can also be found in many milk containing foods like yogurt, kefir, milk, and cheese, as well as other fermented foods like sauerkraut, kombucha, miso, kimchi, and tempeh.

Probiotics feed on prebiotics which makes postbiotics.

Postbiotics include nutrients like vitamins and amino acids, but also substances called short-chained fatty acids which have been shown to enhance the variety and growth of healthy microorganisms within the GI tract.

Pre, pro and post biotics all play an important role in keeping the gut environment healthy and strong.  The key is eating foods rich in pre and probiotics. Try these food combos to help you get started:  

• Add sauerkraut or kimchi to your whole grain sandwich or salad.
• Try tempeh in a vegetable stir-fry instead of tofu.
• Slice bananas on top of unsweetened probiotic-containing yogurt.
• Add banana and probiotic-containing yogurt or kefir to a smoothie.
• Pair raw veggies with hummus or your favourite dip.
• Substitute sour cream in recipes with probiotic-containing yogurt.

Polyunsaturated Fats (PUFAs):

It is well known that PUFAs are good for the heart, but they’re also good for the brain, both during development, and as we age. PUFAs may also increase the number of healthy bacteria in the gut and prevent changes within the gut environment.  Where can you find them?  Try:

• Oily fish, like salmon, mackerel, trout, and sardines
• Omega-3 eggs
• Avocados
• Nuts and seeds, like walnuts and flaxseeds
• Oils that are liquid at room temperature, like canola and olive oil

Be Active

Being physically active is a key component to feeling your best both physically and mentally. Regular physical activity can help you to think more clearly, decrease stress, improve sleep, and boost your mood. It can also keep the GI tract moving properly and may contribute to the health of the gut microbiota.

Go to bed!

Getting enough sleep is important for many reasons, but your gut microbiota may appreciate the down time as well. Some studies suggest that not getting enough sleep may cause changes in the make-up of the gut microbiota, which may affect both physical and mental health. Adults need 7-9 hours of quality sleep each night. Not getting enough? Click to find out more.

Need Help?

While this area of science is still young, a lot of research is underway when it comes to the gut microbiome and its link to many things, including mental health.  If you have issues with your GI tract (e.g., pain or discomfort, unusual bowel movements, constipation, diarrhea, bleeding, bloating, heartburn, nausea and vomiting),  speak to your primary care provider.

Registered Dietitians work locally to help WEC residents meet their nutrition goals. Click to find a RD near you.  If you are currently struggling with any mental health challenges, click to find support now.