What is the Connection Between Gut Health and Anxiety?
Jake Newby
| 5 min read
If you ever feel like your anxiety is affecting your digestive system and vice versa, you’re probably not imagining things.
A new study found that individuals diagnosed with dysbiosis may be more likely to experience anxiety disorders. Dysbiosis happens when there is an imbalance in the different types of bacteria in the body. If there are too many pathogenic types of bacteria – or “bad” bacteria – and not enough beneficial bacteria, you may experience symptoms related to dysbiosis, like abdominal pain, bloating, diarrhea, constipation and food sensitivities.
The study, published in the Multidisciplinary Digital Publishing Institute (MDPI), determined that gut microbiota plays a role in mental health and significant changes in gut microbiota composition are strongly associated with anxiety symptoms. Let’s examine the relationship a little further.
What is the gut microbiome?
The microbiome inside our bodies consists of trillions of microorganisms, each made up of thousands of different species of bacteria, fungi, viruses and parasites. There are more bacteria living in our gut than there are people on the planet, to add a little context. The largest concentration of these coexisting organisms is found in our gut.
We enjoy a mutually beneficial relationship with our gut microbiome by providing it with food and shelter in exchange for key services that help keep our digestive and immune systems healthy. According to the U.S. Department of Agriculture (USDA), our microbiomes are unique to us and can change daily based on the food we eat and the conditions or diseases we develop. A healthy gut microbiome can help the body function by:
- Clearing out harmful pathogens that pass through the body, promoting a healthy immune system.
- Producing some chemical neurotransmitters that convey messages between your gut and brain.
- Producing enzymes that break down complex carbohydrates and dietary fibers that are otherwise hard to digest, helping to produce essential nutrients like short-chain fatty acids and allowing the digestive system to operate smoothly.
The body makes short-chain fatty acids each time it processes fiber in the colon during digestion, according to WebMD. There is a layer of cells called in our intestines called the intestinal epithelium. A fiber-rich diet increases your body's short-chain fatty acid production, and activates intestinal epithelium. This process enables short-chain fatty acids to benefit the body by:
- Producing neurotransmitters that help your mood.
- Absorbing calcium and phosphorus to improve bone density.
- Improving anti-inflammatory response.
- Improving immune function.
- Increasing production of good bacteria and decreasing bad bacteria.
- Regulating bowel movements.
What is the connection between mental health and gut health?
The MDPI study found that individuals with anxiety disorders are low on certain beneficial bacteria that play a key role in short-chain fatty acids production. It also linked an overgrowth of “bad” bacteria to increased gut permeability and inflammation, both of which contribute to the severity of anxiety symptoms.
Numerous other studies suggest that people with anxiety disorders experience distinct changes in gut microbiota, including one that found individuals with generalized anxiety disorder had a lower diversity of microorganisms and lower levels of bacteria that produce short-chain fatty acids. Another study found a link between gastrointestinal irritation and the onset of depression and anxiety, further highlighting the importance of maintaining a healthy gut to promote mental health.
The role of probiotics in promoting a healthy gut and mind
Diet, drugs and poor lifestyle habits can all induce dysbiosis, according to the USDA, so reexamining your diet should be a priority if you experience poor gut health and anxiety symptoms.
For more than a decade, experts have examined the benefits of the ingestion of live beneficial bacteria – known as probiotics – to help maintain gut health. Probiotics help keep your microbiome healthy by aiding digestion and nutrient absorption.
The MDPI study determined that probiotics may serve as an important therapeutic tool in the treatment of anxiety disorders. In a series of studies conducted as part of the research, groups of participants who consumed probiotics experienced reduced stress, with results showing that probiotics could significantly reduce anxiety, compared to participants who took a placebo.
A diet rich in probiotics, prebiotics (including dietary fiber) and a variety of dairy products, spices, fruits and vegetables can support the growth of beneficial gut microbiota while inhibiting the growth of harmful microorganisms. You can find probiotics in fermented foods like yogurt, kefir, pickled vegetables, sauerkraut and kimchi.
Meanwhile, prebiotics are food sources for probiotics and are ripe with short-chain fatty acids. Boost your prebiotic intake by incorporating more of these fruits, vegetables, legumes and whole grains into your diet:
- Apples
- Asparagus
- Bananas
- Beans
- Chia seeds
- Flaxseed
- Garlic
- Green vegetables
- Oats
- Onions
- Peas
- Raspberries
- Tomatoes
- Wheat
You can add these foods to oatmeal, sandwiches, salads and snacks, to get you to the recommended 28 grams of fiber for a 2,000 calorie per day diet. For example, a bowl of yogurt, berries and chia seeds can help you get both prebiotics and probiotics in a meal.
If you continue to experience issues with your gut that you believe are inducing anxiety-related symptoms after changing your diet, set up an appointment with your primary care provider to see if testing and guidance from a possible specialist is necessary.
Photo credit: Getty Images
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