The Gut-Brain Connection: How Does Digestive Health Influence Mood?

For many years we’ve been aware of the link between the health of our brain and the corresponding action of our gut.

Think back to when you took an exam or went for an interview, that nervous tension probably stopped you eating for a short while and may have even given you a fluttery butterfly feeling in your tummy. However, it is not only the brain that influences the gut – it works the other way round too.

How do the gut and brain communicate?

The gut-brain axis is a two-way communication system between the gut and the brain. It consists of nerve, immune and hormonal pathways, which can all be influenced by our gut bacteria.¹

For example, did you know that approximately 80% of signals sent along the vagus nerve connecting the gut and brain actually come from the gut? These signals can be influenced by neurotransmitters and other metabolites produced in the gut by certain species of bacteria.²

Therefore, research suggests that changes to the gut microbiome, caused by diet and lifestyle factors, may contribute to the development of a variety of mood-related conditions.³

How does the gut affect mood?

The gut is now commonly regarded as our ‘second brain’ and is involved in far more than just digestion.⁴ Recent studies have demonstrated a clear association between the composition of gut microbiota and brain function, and it is thought that the gut can have an effect on our mood through a number of different mechanisms (figure 1).³ For example:

• Some beneficial bacteria can produce mood-regulating neurotransmitters such as serotonin (our ‘happy hormone’).^5,6

• Gut microbiota have been shown to have an effect on the regulation of our immune response

• Less beneficial bacteria in the gut can produce toxins that may enter the bloodstream, travel to the brain, and negatively affect our mood.⁷

Consequently, supporting our gut health is now believed to be fundamental in supporting our mood.

Figure 1. The effect of gut microbiota on gut-brain communication.

How to support your brain, through your gut

In order to promote a balanced gut microbiome, it is important to have a diet that is rich in fibre, with this being an energy source for our beneficial bacteria.⁸ It can also be helpful to incorporate traditionally fermented food and drinks such as kefir, kimchi and kombucha into your diet, as these can act to replenish important beneficial bacteria.

If you struggle to incorporate these regularly, a live bacteria supplement offers an alternative approach. Consider , which contains 14 different beneficial bacterial strains, along with vitamins B6 and B12 which contribute to normal psychological function and the reduction of tiredness and fatigue, and vitamin D3 and zinc which contribute to the normal function of the immune system.⁹

In summary, the key points to remember are that:

• The gut-brain axis is a two-way communication system.

• Supporting your gut is believed to be fundamental in supporting your mood.

• Your diet, and more specifically your intake of fibre and live bacteria, can help to promote a balanced gut microbiome.

With this understanding, we hope that you feel empowered to nurture a brighter state of mind.