Microbiome Mood: How Gut Bacteria Influence Your Emotions

Beyond mere digestion, our guts have a hand in how we feel.

The connection between the bacteria present and our emotional state is pretty astonishing, yet researchers are continually uncovering links.

Dubbed the Gut-Brain axis, we have much to learn about how these microbiomes affect our moods. 

With understanding, we can take measures to improve our moods from a dietary angle, so let’s delve into the Gut-Brain axis and how we can improve gut health to lift our moods.

The Gut-Brain Axis Explained

The system that forges a communication highway of sorts between your gut and brain has been named the gut-brain axis. 

It operates via signals from trillions of bacteria that make up your gut microbiome through your nerves to the cognitive and hormone-production centers within the brain itself and vice-versa.

The Gut-Brain Axis: What is it?

The gut-brain axis is bi-directional, meaning it operates like a two-way street; the signals can travel each way through your vagus nerve and throughout your immune system, too. 

In fact, the axis uses neural, endocrine, immune, and humoral links and is pretty complex.

The open line of communication between your gut and brain is intricate and provides a constant chat window for the microbial metabolites present in your digestive system to talk with your brain. 

This is why the messages sent by gut bacteria can impact our moods, memories, and stress levels.

The Gut Microbiome & Mood Regulation

Some bacteria, such as Lactobacillus and Bifidobacterium, have a positive effect on our moods because they produce the feel-good neurotransmitters known as serotonin and dopamine.

Both chemicals are critical for emotional regulation, stimulating pleasure and reward receptors that positively affect our moods.

When the microbiota are unbalanced, and there are too many unwelcome bacteria present, a person can suffer from what is called dysbiosis, bringing on anxiety and even depression.

If a person is lacking in healthy bacteria they might find their moods to be at a constant low. 

Several species of gut bacteria have been found to be missing in the guts of depressed individuals.

Using Gut Health to Shape Emotion

So it appears there really is a whole lot more to gut health than a happy digestive system.

Daily habits and dietary choices play direct roles in our capacity to emotionally regulate.

Mood & Diet Correlations

Studies show a direct correlation between dietary nutrition and anxiety/depression. 

What we eat affects our gut bacteria directly, and as we know, this can translate emotionally. Therefore, eating a diet focused on keeping the gut healthy can boost mental wellbeing.

Below are some foods that promote good gut health:

• Yogurt, kefir, and sauerkraut are each fermented and full of probiotics which are beneficial to gut health and increase serotonin production.
• Gut bacteria feed on prebiotics, which are found in high-fiber foods such as oats, lentils, bananas, and beans.

Other foods, while not directly linked to gut health, are directly linked to brain health and also strengthen the gut-brain axis, thus improving emotional states.

• Fatty fish like salmon and sardines and other Omega-3-rich foods like walnuts support brain health, helping with emotional regulation and mood swing reduction.

We also have to remember that the opposite is true: Foods that harm our gut bacteria or upset our balance can negatively affect our emotions. To dietarily regulate your emotions, stay away from:

• Processed foods; 
• Artificial additives; 
• Refined sugars;
• Unhealthy fats.

How Stress Effects Our Microbiomes

Stress also impacts your gut health, especially chronic stress, the chemicals and hormones we release when stressed can lead to an imbalance of harmful bacteria.

The imbalance can heighten anxiety and irritability, leading to mood swings and bouts of depression if not managed effectively.

Mindfulness can be an effective preventative way to keep your stress levels under control. 

Meditation and gentle exercise, such as yoga or walks in nature, can have a mood-lifting effect because they are effective at reducing stress levels. Journaling and breathing exercises are also great options.

The Impacts of Modern Life

We live modern life at a fast pace and can face many pressures and other stress factors as we go about our days.

That stress can negatively impact gut health and lower moods or make us emotionally dysfunctional. 

It can be anything from workplace demands to a poor night’s sleep. 

Add to that digital stress factors such as cyber risks and data protection, and you have a lot to battle. 

3 Tips for Improving Gut & Emotional Health

Before we draw things to a close let’s summarise some ways to improve gut health for better emotional health in turn.

#1. Eat Microbiome-Supporting Foods

It is a good idea to incorporate fermented foods as previously discussed as well as probiotics and prebiotics.

#2. Manage Your Stress

Make sure you take time out, don’t bring workplace matters home, and create yourself a space to relax in. You need to be able to wind down!

Engage in hobbies, read, and practice meditation, just 15 minutes of relaxation can improve the mood dramatically.

Remember to take advantage of cybersecurity tools to keep your data and devices safe, such as a VPN to secure your digital environment as well as your physical one; check some of the top providers such as Surfshark.

#3. Consider Your Medications

Remember that the medications we take, such as antibiotics, can upset the balance of gut microbes. 

Check with your healthcare professionals and see if there are gut-friendlier options available or balance them with ample probiotics.

Conclusion

We are beginning to understand that the trillions of bacteria found living inside of us play a far more important role in our health. 

Their effects are not restricted to dietary and digestive health; they impact our emotional processing and mental well-being.

The gut-brain axis is more intricate than once believed and communicates across a variety of systems in our bodies.

By nurturing the microbiome within, we can alter our moods and regulate our emotions for the better. 

Within the serotonin and dopamine released by good bacteria, we can literally eat ourselves to happiness.