Gut Microbiome and Mental Health: Part 2

Introduction

Current studies on the gut microbiome and its link to mental health focus on what microbes play what roles in the body. However, the foods people intake have also been found to have a direct link to mental health.

Probiotics

Probiotics are live microorganisms (good bacteria!) that work to improve and restore the gut microbiome and are typically found in yogurt and fermented foods. Studies found that consumption of probiotics had preventative and therapeutic effects on mental health disorders (especially on anxiety and depression).

It was also found to influence neurotransmitter metabolism and improve HPA axis hyperactivity.

• Neurotransmitter metabolism: The process that regulates synthesis, storage, and release of neurotransmitters

• HPA axis hyperactivity: An overactive hypothalamus (area of the brain), which occurs when the body is under stress

  • When the hypothalamus is too active, it can lead to health issues (including mood and anxiety disorders), and inflammation

Additionally, researchers propose that multi-strain probiotics (probiotics that contain many beneficial microorganisms) may have positive effects on mental health.

Prebiotics / Postbiotics

Prebiotics are special plant fibers that are food for beneficial bacteria in the gut. It is not easily digested by humans but are fermented by gut bacteria. Postbiotics are compounds produced by bacteria during fermentation. Essentially, prebiotics are food for bacteria and postbiotics are the output.

Since prebiotics and postbiotics have many positive effects on the gut through supporting beneficial gut bacteria, they can potentially be used to help alleviate or treat mental health disorders. It was found that they, in fact, helped alleviate the side effects of antipsychotics (medications that treat psychosis - hallucinations and delusions). Therefore, prebiotics and postbiotics may, in the future, play a role as a treatment used along with other currently existing treatments.

Dairy Products

Dairy products were found to have a protective effect on gut microbiome modulation, a process where the microbiome is altered to promote beneficial effects on health. Additionally, the bioactive compounds (substances, can contribute to preventing health conditions) of dairy products were found to have good effects on the gut microbiome.

Spices

The components of spices - Zanthoxylum bungeanum, curcumin, and capsaicin - were found to protect against anxiety and depression. However, the link between spices and mental health must be examined further due to the minimal amount of studies performed.

Conclusion

In short, a diet that includes foods that support the gut microbiome has positive effects on mental health. This paper was intended to help the public choose dietary products to maintain mental health and in order to kickstart the process of introducing natural food products into pharmaceuticals.

In conclusion, these are just some of the foods that will have a positive effect on mental health (and physical health):

• Probiotics: Kimchi, yogurt, keifer, kombucha, miso, sauerkraut, pickles

• Prebiotics: Apples, asparagus, banana, barley, dandelion greens, garlic, oats, onions, and soybeans

• Postbiotics: Fermented foods, also found in foods with prebiotics

• Dairy Products: Milk, cheese

• Spices: Sichuan pepper, turmeric, cayenne pepper, jalapenos, black pepper, cumin, ginger, paprika