How to improve gut microbiome

Research within the past 10 years has led us to a fascinating discovery: gut health has a big impact on mental wellness.  

Why? Because the gut microbiome plays a significant role in the communication between the body and brain.   If the bi-directional communication between the enteric nervous system (in the gut) and central and autonomic nervous systems (parts which are rooted in the brain) is compromised due to inflammation and/or disease, not only is our mental health compromised but so is our ability to build coping mechanisms which improve our mental health. 

If you have been in therapy and are still struggling or have had chronic mental health symptoms that are not responding to psychiatric medicine you may consider working on the health of your microbiome in order to improve your overall mental wellness.  

What is the gut microbiome? 

Let us start with a biological definition of the gut microbiome from author Veena Taneja is: 

“Microbiome is a term that describes the genome of all the microorganisms, symbiotic and pathogenic, living in and on all vertebrates. The gut microbiome is comprised of the collective genome of microbes inhabiting the gut including bacteria, archae, viruses, and fungi.” (1)

At first glance this definition can feel a bit icky and lead our thoughts to spiral into cleaning mode such as “this gut sounds sick and needs antibiotics to get rid of bacteria and viruses.” 

When the gut microbiome is explained in everyday layman’s terms your ‘ick’ may shift:  the gut microbiome is home to millions of diverse microorganisms within our gastro-intestinal tract and their interactions play a key role in our health and physiology.  

Understanding the gut microbiome as a key player in your overall health and well being may now provoke curiosity rather than disgust.   

Influence of microbiome on mental health 

If the gut microbiome is diverse and healthy then the communication signals sent between the body and brain through the vagus nerve can quickly turn danger detection signals on and off, allowing us to cope with challenges and bounce back quickly. 

One job of the gut microbiome is to assess for internal threats like pathogens; a healthy gut can quickly detect an internal thread like e.coli from the chicken you just ate and have you running to the bathroom quickly to eliminate the threat. Your vagus nerve carries that signal to the appropriate systems and organs so they could all work together to eliminate the danger and then return you to homeostasis.

However, most Americans have an unbalanced gut microbiome meaning there are very few healthy, good bugs (healthy bacteria, prebiotic fiber) which leaves the bad bugs (i.e. pathogens, problematic bacteria strains or viruses) free to cause inflammation and create chaos within the immune and nervous systems. 

This imbalance, also called dysbiosis, has been implicated as a cause of depression (2) and anxiety (3).  For example, most people that experience symptoms of anxiety such as chronic worrying, elevated heart rate or panic attacks also have been diagnosed with (or have symptoms of) Irritable Bowel Syndrome.  

Recent research over the past decade has helped us to understand the bi-directional communication occurring between the body and brain and highlights how the gut microbiome influences the messages sent through the vagus nerve to the brain.  So if the gut is inflamed, from something like IBS, then it makes sense that the brain could then be over active with anxious thought patterns. 

Also, since more than 85% of serotonin is made in the gut then an inflamed gut microbiome will not make enough healthy serotonin neurotransmitters which in turn can result in thoughts and feelings rooted in hopelessness.  

Improving your gut microbiome for healthy mental wellness

To improve mental wellness consider psychotherapy along with focusing on your gut health by changing lifestyle habits that can dramatically improve and diversify your gut microbiome.  Remember, a healthy gut microbiome can help your nervous system cope with and bounce back from challenges that arise every day, whether it be external like an interaction  on the road or with a colleague, or eliminating a bag bug you picked up at the airport. 

Tip #1 - Eat more (organic) plants ! 

Whether they are raw or cooked, incorporating at least eight (8) servings of organic vegetables or fruits every day can improve the make up of your microbiome.  They are great sources of fiber, a necessary ingredient for healthy microorganisms, and phytonutrients that can nourish mental and physical well-being. 

Tip #2 - Dramatically decrease or eliminate fast foods ! 

You know fast food isn’t healthy for you but until now you may now have  been aware of how injurious fast food is to your microbiome.  Fast food contains nearly zero amounts of healthy fiber, is made with toxic ingredients like trans-fats, seed oils, and synthetic ingredients that cause  inflammation in the gut, and the high amounts of sodium and sugar add more fuel to keep the inflammation going.    Your microbiome will thank you with a good mood if you substitute  a Taco Bell drive-thru dinner with a homemade organic and gluten-free turkey sandwich, organic apple and potato chips cooked in avocado oil (from brands like Boulder Canyon and Good Health).

Tip #3 - Breathe ! 

Diaphragmatic breathing, also known as belly breathing, can dramatically change your gut microbiome when practiced daily.  The deep breathing accomplished when your belly expands on the inhale and contracts on the exhale can engage the parasympathetic nervous system which turns on digestion, ensuring the meal you just ate is properly digestive so nutrients can be absorbed and uploaded where they are needed.   Enjoining belly breathing to nurture healthy digestion is a free and accessible path leading to healthy moods and clear cognition.  

Click here to access our belly breathing meditation.

Final thoughts on improving your gut microbiome

While these tips above can be helpful we do want to make clear that everyone’s body, especially their microbiome, are unique as genetics, previous experiences, current and past environments all impact and influence our microbiome. 

If you have tried to improve your gut health or digestion in the past and have run into challenges, it could be very helpful for your overall wellness to work with a gut specialist. 

At Flourish we have several practitioners with advanced education, training, and experience in the connection between the gut microbiome and mental health. 

Click here to schedule a free 15-minute consultation on your gut health.  

References  

(1) Taneja, V. (2017)  Microbiome: Impact of Gender on Function & Characteristics of Gut Microbiome: Academic Press. Chapter 39, P 569-583.  

(2) Beurel, E., Toups, M., & Nemeroff, C. B. (2020). The Bidirectional Relationship of Depression and Inflammation: Double Trouble. Neuron, 107(2), 234–256.  

(3) Carabotti, M., Scirocco, A., Maselli, M. A., & Severi, C. (2015). The gut-brain axis: interactions between enteric microbiota, central and enteric nervous systems. Annals of gastroenterology, 28(2), 203–209.