Your gut Microbiome may be the key to happiness

The human body is mostly made up of bacteria. Gross I know. But scientists have speculated that the human body is made up of 10 trillion cells, but we are host to 100 trillion microbes. Basically we are 10 parts microbe and one part human. This was a figure deduced by a scientist in the 1970’s, and while it has been questioned, even the skeptics place the ratio at three parts microbe to one part human. Either way you get the point. We are the host bodies to trillions of bacteria, and the truth is, in the words of Beyonce, they run this motha. Research shows they may be responsible for obesity, autoimmune disorders, Type II diabetes, and allergies. As if that weren’t enough, the latest research is showing that they may indeed play a very large role in our mental health. Gut microbes not only synthesize vitamins and breakdown/digest our food, but they also make the same neurochemicals you find in the brain such as serotonin, GABA and dopamine to name a few. There is a very complex relationship between the gut and the brain scientists have coined the “gut-brain axis”. So far studies have only proven this in animal models. For example a study done with mice involved populating calm mice with the gut flora of anxious mice, and the calm mice became anxious. Conversely, when the gut flora from calm mice was introduced into anxious mice, the anxious mice became calm. Another mouse study showed that ingestion of Lactobacillus Rhamnosus reduced anxiety. Many studies have shown altered gut ecology in people suffering from depression and anxiety, the same types of alterations that are seen in inflammatory bowel disease. We all know how often gastrointestinal issues can go hand in hand with depression and anxiety. Think of the times that you are so nervous you can’t eat, or ahem…. have to visit the loo more often than normal. The gut and brain are inextricably linked. So what do we do? Are there ways to improve our gut microbiome and in turn our mental health? Yes! Here are just a few simple ways you can improve your gut microbiome:

Improve gut microbiome with Probiotics

We already established that L Rhamnosus had a noticeable effect on anxiety in anxious mice. There are countless strains of beneficial bacteria that can have a dramatic effect on your health and potentially your mood. Many different strains in the lactobacillus family have been proven to improve digestion and bowel inflammation. These days you can get probiotics in almost any supermarket or drugstore. The best ways to add probiotics to your diet are:

1. Probiotic supplements – You can use a single strain such as Acidophilus, or a mulit-strain that will include multiple types of bacteria. I personally suggest a multi-strain to give your gut a more diverse population. Preferably one that guarantees potency at time of use as opposed to time of “manufacture”. That way you are guaranteed maximum potency. I like and trust the Klaire Labs brand for probiotics. They are great for anyone with food or environmental sensitivities.
2. Fermented foods – Fermented foods include yogurt, kifer, and fermented vegetables like sauerkraut. Fermented foods are a more cost-effective choice because you only need a small amount with meals, and they contain 100 times more probiotic bacteria then a supplement. The one caveat is that the vegetables have to be raw fermented and not cooked like the sauerkraut you might find in your typical supermarket. Buy a brand with live bacteria or make your own with this simple tutorial.
3. PRE-biotics – Prebiotics are being recognized more and more as an important part of maintaining a healthy gut microbiome. Prebiotics are the foods that your gut bacteria eat in order to flourish and multiply. Prebiotics are certain types of dietary fiber such as inulin found in foods like raw oats, onion, garlic, bananas, avocado, and my favorite, chocolate! Also resistant starch found in things like raw potato starch. The high prebiotic content of fiber-rich traditional diets is one potential reason why studies show that people eating non-Westernized diets have much healthier gut flora than Americans and Europeans. There is one potential downside to these fibers. Some people with gut issues such as SIBO (Small Intestinal Bacterial Overgrowth) find prebiotics make things worse because they have too much bacteria to begin with. Some people with inflammatory conditions may also find them irritating and there is some debate that they could not only be feeding good bacteria, but feeding pathogenic bacteria as well. So if you have anything beyond the normal gassy adjustment period when eating these foods, STOP. Stick to probiotics only and try again when your gut is healthier.
4. Get dirty!!! – We live in environments that are too sterile. There was a time when children played in the dirt and we grew our own food. We had exposure to all the microbes found in the dirt and had healthier more diverse inner ecosystems because of it. Get out there and play in the mud!

Things to avoid that can damage your gut microbiome

1. Antibiotics – Antibiotics don’t discriminate between good and bad bacteria. They obliterate them all. There is a time when they are necessary, but have been widely over prescribed. Take them only when they are truly needed and always follow-up with extra probiotics during the course of antibiotics and afterwards for a few weeks at minimum.
2. Processed food – Processed food is a staple in the American diet and most likely the reason for our altered gut microbiome and subsequent obesity problem. Avoid highly processed foods made from white flour, and foods high in refined sugar.
3. Sugar – Sugar in all it’s forms can be destructive to gut flora and encourages inflammation. Look for healthier alternatives such as stevia, xylitol, erythritol, and lo han guo. If you need some sugar in your daily diet, stick to small amounts of honey or maple syrup.
4. Alcohol – This one makes me sad because I really enjoy my wine, but if your gut is compromised in any way, alcohol drives inflammation and can alter the ecosystem in a negative way.
5.  Stress – Stress has also been shown to alter the gut ecosystem and increase inflammation throughout the body.

If you suffer from anxiety or depression, or stress of any kind really, taking care of your gut can be a natural way to bring your body back into balance and start feeling better. So take a deep breath and sip some kefir or kombucha to give your tummy a break and put your mind at ease.

xo