MENTAL WELLBEING AND GUT HEALTH

In recent years, the connection between gut health and mental well-being has garnered significant attention in both scientific research and public discourse. As a psychotherapist, I often emphasise the importance of holistic approaches to mental health, which includes dietary choices that can positively influence our gut microbiome. Research indicates that the gut microbiome plays a crucial role in regulating mood and emotional health, with specific dietary patterns linked to improved mental health outcomes. For instance, a Mediterranean-style diet, rich in fruits, vegetables, and healthy fats, has been associated with increased gut microbiota diversity, which correlates with better emotional well-being (Lee et al., 2020; Butler et al., 2020).

Moreover, studies have shown that unhealthy dietary patterns, particularly those characterised by high sugar and processed foods, can adversely affect gut microbiota composition, potentially leading to increased risks of anxiety and depression (Butler et al., 2020; Skonieczna-Żydecka et al., 2018). The gut-brain axis, a complex communication network between the gastrointestinal tract and the brain, underscores how gut health can influence mental health through various mechanisms, including the production of neurotransmitters and short-chain fatty acids (SCFAs) (Limbana et al., 2020; Halverson & Alagiakrishnan, 2020). For example, butyrate, a SCFA produced by certain gut bacteria, has been linked to reduced depressive symptoms (Flannery et al., 2020; Liu et al., 2020).

As someone who navigates the challenges of maintaining a disciplined approach to healthy eating and exercise, I recognise that change is often gradual. It’s essential to acknowledge that small, consistent changes can lead to significant improvements over time. Incorporating more fiber-rich foods and fermented products into our diets can enhance gut health, which in turn may foster better mental health outcomes (Sharma, 2023; Offor et al., 2021). This aligns with the idea that even minor adjustments in our daily routines can contribute positively to our overall well-being.

While the journey towards better gut health and mental well-being can be challenging, it is vital to approach it with patience and persistence. And if you are like me and a lot of us, we fall off the wagon sometimes, that’s ok too, take a breath and get back on up there. By making incremental changes to our diets and lifestyles, we can support our gut microbiome, which may lead to improved mental health. As we continue to explore the intricate relationship between our gut and brain, it becomes increasingly clear that nurturing our gut health is a fundamental aspect of holistic mental health care.

*PLEASE NOTE:- it is always important to do your own research on topics covered. I am a certified counsellor and psychotherapist and as such look from a mental health lens. If you are considering diet changes or lifestyle choices, please consult with GP and see a licensed dietician.

References:

Sharma, Y. (2023). Gut microbiome and its affect on mental well being. International Journal for Multidisciplinary Research, 5(5). https://doi.org/10.36948/ijfmr.2023.v05i05.8008

Butler, M., Bastiaanssen, T., Long-Smith, C., Berding, K., Mörkl, S., Cusack, A., … & Dinan, T. (2020). Recipe for a healthy gut: intake of unpasteurised milk is associated with increased lactobacillus abundance in the human gut microbiome. Nutrients, 12(5), 1468. https://doi.org/10.3390/nu12051468

Flannery, J., Stagaman, K., Burns, A., Hickey, R., Roos, L., Giuliano, R., … & Sharpton, T. (2020). Gut feelings begin in childhood: the gut metagenome correlates with early environment, caregiving, and behavior. Mbio, 11(1). https://doi.org/10.1128/mbio.02780-19

Halverson, T. and Alagiakrishnan, K. (2020). Gut microbes in neurocognitive and mental health disorders. Annals of Medicine, 52(8), 423-443. https://doi.org/10.1080/07853890.2020.1808239

Lee, S., Yoon, S., Jung, Y., Kim, N., Min, U., Chun, J., … & Choi, I. (2020). Emotional well-being and gut microbiome profiles by enterotype. Scientific Reports, 10(1). https://doi.org/10.1038/s41598-020-77673-z

Limbana, T., Khan, F., & Eskander, N. (2020). Gut microbiome and depression: how microbes affect the way we think. Cureus. https://doi.org/10.7759/cureus.9966

Liu, Z., Li, L., Ma, S., Jin, Y., Zhang, H., Li, Y., … & Liu, X. (2020). High-dietary fiber intake alleviates antenatal obesity-induced postpartum depression: roles of gut microbiota and microbial metabolite short-chain fatty acid involved. Journal of Agricultural and Food Chemistry, 68(47), 13697-13710. https://doi.org/10.1021/acs.jafc.0c04290

Offor, S., Orish, C., Frazzoli, C., & Orisakwe, O. (2021). Augmenting clinical interventions in psychiatric disorders: systematic review and update on nutrition. Frontiers in Psychiatry, 12. https://doi.org/10.3389/fpsyt.2021.565583

Skonieczna-Żydecka, K., Marlicz, W., Misera, A., Koulaouzidis, A., & Łoniewski, I. (2018). Microbiome—the missing link in the gut-brain axis: focus on its role in gastrointestinal and mental health. Journal of Clinical Medicine, 7(12), 521. https://doi.org/10.3390/jcm7120521