We all would have experienced a gut feeling at some point, and research is now showing our gut feelings could be telling us more than we first thought! The bacteria in our gut microbiome are so small that over a thousand can fit into a single human cell. Could it be possible that such tiny creatures can take the reins of an evolved human mind?
Bacteria have a reputation for causing disease, so the idea of tossing down a few billion a day for your health might seem — literally and figuratively — hard to swallow. However, a growing body of scientific evidence suggests that you can improve and even prevent some illnesses with foods and supplements containing certain kinds of live bacteria.
Professors Ted Dinan and John Cryan are the leading researchers in this field and were the ones who gave a name to the microbes that can improve our mood: psychobiotics. These microbes are the major players in the gut-brain axis and can support us in nourishing our mental wellbeing.
What are psychobiotics?
Psychobiotics are probiotics or prebiotics that, when taken in adequate amounts, promote a positive influence on mental health via the gut-brain axis. Research shows they produce neurotransmitters – otherwise known as our happy hormones such as dopamine, norepinephrine, tryptophan, and serotonin – and also psychotropic effects in some patients.
Many different cultures and traditions have been consuming these beneficial microorganisms, called probiotics (from pro and biota, meaning "for life"), for centuries through a traditional diet of fermented foods. Many of these have now become widespread and are woven into our contemporary diet.
The world of our microbiome:
The complex community of microorganisms in your gut is called the gut flora, gut microbiota, or gut microbiome. The microbiome performs a variety of very important health functions, such as processing vitamins, including vitamin K and some of the B vitamins, while also turning fibres into short-chain fats like butyrate, propionate, and acetate. These nourish your gut wall and support many other metabolic functions. The fats stimulate your immune system, preventing unwanted substances from entering your body and generating an immune response.
Where can I find psychobiotics in food?
Fermented foods are all rich in probiotics and work to stimulate our gut health, which then connects to healthier brain function and helps to improve general wellbeing. The most common probiotic bacteria are Lactobacillus and Bifidobacteria, but others that you may have come across include Saccharomyces, Streptococcus, Enterococcus, Escherichia, and Bacillus. Because different probiotics have been found to address different health conditions, it is worth considering what type of probiotic is right for your own specific healing.
- Sauerkraut
- Kimchi
- Kombucha
- Coconut yoghurt
- Kefir
- Tempeh
Probiotic supplement recommendations:
- BePure Two (Probiotic) New Zealand based
- BePure Digest Assit (Prebiotic) New Zealand based
Where to from here?
How can you add something simple into your usual diet to support your brain? Maybe choose to have coconut yoghurt on your muesli in the morning, or even just add a spoonful of sauerkraut to your plate at dinner. Or even easier, choose from one of the many brilliant supplement options. Remember, what we fuel our bodies with has an impact on our entire being – all the way to our brain and neurotransmitters!