Can you eat yourself happy?
Can you eat yourself happy? Research into the “psychobiome” (the relationship between your gut, your brain and your mood) is trying to answer this exact question, with compelling evidence to suggest you may be able to. Here’s what we know.
What is the gut microbiome?
When we talk about “the gut microbiome” we are referring to the trillions of bacteria and other microorganisms that live within the passage that stretches from your mouth to your anus, with the largest number of bacteria residing in your large intestine. These bacteria play an important role in digestion, but also in your immune health (up to 70% of your immune system lies in your gut!), your heart and metabolic health, and your skin and hormone health. This ecosystem of bacteria needs to be in-balance, with a flourishing community of “good” bacteria for us to feel and perform our best.
How do these bacteria affect your mood?
Your gut and brain are in constant communication. This is often referred to as the gut-brain axis or gut-brain connection. It is a two-way communication channel that appears to work in several ways.
The first channel focuses on the gut’s very-own “brain:” the Enteric Nervous System. The ENS refers to the 500 million neurons that reside within the gut and send signals to the brain via the Vagus Nerve. There is a constant dialogue between the brain and gut (and vice versa), and we know it has an important role in mood and mental health. Your gut bacteria stimulate the Vagus Nerve to send information up to your brain, and need to be in-balance to do this effectively.
The second channel is the production of chemical messengers in the gut that are related to your feelings. Your gut produces up to 95% of your serotonin (your happy hormone), over half of your dopamine (pleasure hormone) and GABA (an inhibitory neurotransmitter that plays a key role in anxious and depressive behaviours). Your gut also stimulates cells in the lining of your gut to produce hormones that then travel around the body and influence how you feel.
Finally, there appears to also be a link between the immune system and mood (remember up to 70-80% of your immune system lies in your gut!) and inflammation and mental wellbeing.
When you take all of this into account it becomes clear that the gut-brain-mood connection is a strong one.
Studies have also shown a link between the gut microbiome and mood disorders that include anxiety, depression and bipolar disorder. For example, we know that people who suffer from depression have less diversity in their gut microbiome, and increases in certain bacteria strains vs people without depression. This has led to a rise in research into whether gut-brain-supporting probiotic bacteria (or psychobiotics), diet and faecal transplantation could provide a new form of treatment for people with mood related conditions in the future.
What can you do now to support your mood via your gut?
On a day-to-day basis there are some key factors that we can consider when we are looking to help support our gut health and mood.
1. Eat more fibre
Your gut bacteria rely on fibre as their main fuel. For your gut bacteria to flourish, it needs a wide variety of sources of fibre. It’s currently recommended that you eat 30g of fibre a day, but 90% of people are not hitting this dietary goal. Fibre can be found in plant-based foods such as colourful fruit and vegetable, nuts and seeds, herbs and whole grains.
2. Consider a psychobiotic
The emerging field of psychobiotics is the term given to probiotic bacteria that when taken in supplement format or as food, can have an impact on mental health. KÄLLA are a Swedish gut-health company that make science-backed probiotic powders, and their latest probiotic “FOR MIND & MOOD” has been shown to lower depressive and anxious behaviours in clinical trials.
3. Manage inflammation
Research is suggesting that one of the denominating factors in the development of depression may be related to heightened inflammation in the gut. Eating food that is rich in Omega-3 (such as salmon, mackerel, sardines, anchovies), organic grass-fed meat and in lower amounts plant-based forms such as flaxseed, chia seeds and walnuts can help manage inflammation in the body. Also consider adding polyphenols to your diet, which can often be found in bright and colourful foods like blueberries, cherries and turmeric. These both nourish the gut bacteria and boast anti-inflammatory benefits.
4. Eat fermented foods
Fermented foods can be a great source of “good” bacteria and yeast, which nourish the microbiome and in turn support mood. There is also some evidence to suggest that they provide a source of GABA, which is one of the calming neurotransmitters produced in the gut. Kefir, sauerkraut, kimchi, kombucha and live yoghurt can all be good sources.
5. Look for tryptophan
The amino acid tryptophan is taken in through diet and then used by the body to make serotonin - our “happy” hormones. Reliable sources of tryptophan include chicken, turkey, salmon, tofu and tempeh or grass-fed meat. Ensure you are taking in adequate amounts of magnesium, vitamin b6, vitamin C and zinc too.
It’s important to stress that there are many other lifestyle levers that must be pulled to enhance mood. It would be far too simplistic to suggest that mood is only influenced by nutrition. Your gut health and mental health are both reliant on adequate amounts of sleep, well-managed stress-levels, daily movement and time spent with others.
Sophia, co-founder of KÄLLA
KÄLLA, pronounced “shell-ah,” is the Swedish word for source, paying homage to our belief that the gut is our most powerful source of better overall health.
We believe that a healthy gut is the foundation of overall health, which is why all of our products are formulated to help your microbiome flourish, so you can too.
Each live bacteria strain and high-quality ingredient has been repeatedly shown to deliver results; from relieving digestive imbalance and promoting immune health, to stabilising hormones and balancing mood.
Sophia is one of three co-founders of KÄLLA. A combination of her husband's Crohn's Disease and her own "dodgy stomach," has made gut health a central part of Sophia's home life. She found that tucking away remedies and pill pots meant that daily supplements often got forgotten, which is why at KÄLLA, we take our design as seriously as our science.
