Bet you think using the best probiotics for depression and anxiety sounds ridiculous. But it is true. Research has shown that our gut plays an important role in controlling mental functioning and alleviating mental health problems. Keeping the gut bacteria healthy has positive effects in stabilizing the myriad chemicals that are at play in the brain – helping in managing mental health issues like depression, mood and anxiety disorder.
- How the gut influences the brain
- How do probiotics promote gut health?
- How probiotics for depression and anxiety work
- The best probiotics for depression and anxiety
- Probiotics in food vs. supplements
- Homemade probiotics for anxiety and depression
- Other natural ways to boost your mood
- Take control of your mental health naturally
- Know more on how to keep your gut healthy
How the gut influences the brain
The power our gut welds on our moods is amazing. I am sure you have had episodes of cranky behaviour and temper tantrums when hungry. The gut-brain connection is a complex and fascinating system that plays a crucial role in our mental health. The health of our gut can directly impact our brain and vice versa. An intricate communication network known as the gut-brain axis, enables the complex biochemical signalling pathway between the gastrointestinal tract and the central nervous system. Bacteria in your gut produce chemicals that are transported to the brain through blood and act as signals for further action. It’s like having a superhighway between your gut and your brain, enabling them to send messages back and forth. Isn’t that incredible?
The gut microbiome, a diverse community of bacteria residing in our gut, plays a key role in the gut-brain axis. The trillions of bacteria together significantly influence our cognitive functions, affecting everything from mood to memory. Imagine, the foods you eat influencing how you think and feel! The gut microbiome affects our brain’s health through various mechanisms, including the production of neurotransmitters, immune system regulation, and inflammation control. No wonder that the gut is called the “second brain” of the human body!
Certain beneficial microorganisms or “good bacteria” in the gut help to strengthen the gut microbiome and prevent diseases such as irritable bowel syndrome, inflammatory bowel disease. On the other hand, overgrowth of certain “bad bacteria” in the gut can cause gut dysbiosis (imbalance in the gut microbiome) causing digestive disorders, leaky gut and other associated health issues.
Research has shown that imbalances in the gut microbiota can contribute to the development of mental health disorders such as depression and anxiety. Researchers suggest that by taking care of our gut health through diet, probiotics, and lifestyle changes, we can improve our mental well-being, enhance cognitive function, and possibly even prevent neurological disorders. It opens up a whole new realm of possibilities for treating and preventing illnesses by focusing on gut health as a gateway to brain health. Imagine that just incorporating these best probiotics for depression and anxiety can help you deal with mental health issues you may be facing!
How do probiotics promote gut health?
Probiotics are live bacteria and yeasts found in certain foods or dietary supplements that are good for our health, especially our digestive system. Our guts are teaming with trillions of microorganisms that coexist and constitute the gut microbiome. Probiotics introduce specific probiotic strains into this vibrant community, adding to the diversity of the microbiota. This is crucial because a diverse microbiota is a cornerstone of good gut health.
But how exactly do probiotics promote gut health? For starters, they help balance the good and bad bacteria in your gut, which factors like antibiotic use, poor diet, and stress can throw off. This balance is vital for digestion, absorption of nutrients, and immune function. Probiotics also produce short-chain fatty acids (SCFAs), which nourish the gut wall and help maintain its integrity, preventing harmful substances from leaking into the body. Moreover, they play a role in modulating the immune system, ensuring it responds appropriately without overreacting and causing inflammation.
In essence, incorporating probiotics into your diet is like sending reinforcements to your gut microbiome’s army, ensuring it stays strong, diverse, and balanced. Whether it’s through fermented foods like yoghurt, kefir, and sauerkraut or high-quality supplements, boosting your intake of probiotics can be a game-changer for your gut health and overall well-being.
How probiotics for depression and anxiety work
Multiple studies have suggested a link between the gut microbiota and mental health. Probiotics have a positive impact on the symptoms of depression and anxiety. They work by modulating the gut-brain axis, which is the communication pathway between our gut and our brain. By improving the balance of bacteria in the gut, probiotics can help reduce inflammation and oxidative stress. These in turn, which play a role in the development of depression and anxiety.
Numerous clinical trials have investigated the effects of probiotics on mental health. According to multiple studies, probiotics can reduce symptoms of depression and could be used as an adjunctive therapy in people with mood or emotional disorders.
So, whether you’re looking to lift your mood, combat anxiety symptoms, or find support in managing major depressive disorder, incorporating probiotics into your daily routine could be a small step with potential benefits for your mental health symptoms.
The best probiotics for depression and anxiety
Research on the use of probiotics in mental health conditions is still in its infancy, but the concept holds a lot of potential. “Psychobiotics” are probiotics that can potentially be used in mental disorders. New research suggests that probiotics can exert an antidepressant effect. They can also normalise other dysfunctions associated with depression, such as imbalances in corticosterone, noradrenaline and immune functions. Strains of bacteria used to treat depression in clinical and animal studies include Lactobacillus spp., Bifidobacterium spp., Akkermansia spp., Clostridium spp. and Enterococcus spp.
Here is a list of specific strains that have shown benefits for mental health in clinical studies:
- Lactobacillus rhamnosus
- Lactobacillus plantarum
- Lactobacillus fermentum
- Lactobacillus casei
- Lactobacillus paracasei
- Bifidobacterium adolescentis
- Bifidobacterium dentium
- Bifidobacterium infants
- Bifidobacterium breve
- Akkermansia muciniphila
- Clostridium butyricum
Probiotics in food vs. supplements
Probiotics are available in various forms, including foods and supplements. One of the most well-known sources of probiotics is fermented foods. These foods undergo fermentation, during which bacteria convert sugars into lactic acid. The acidic environment created is conducive to the growth of beneficial bacteria. Examples of fermented foods include yoghurt, sauerkraut, kimchi, and kefir. Incorporating these foods into our diet can help to promote a healthy balance of bacteria in our gut. These fermented foods have been a part of the food culture in various countries and continue to be so in many homes. Further, these are reasonably easy to prepare at home and much more nutritious than those available packaged in the supermarket aisles.
In addition to fermented foods, probiotics can also be consumed as supplements. These supplements contain live bacteria strains specifically chosen for their health benefits. They are available in various forms, such as capsules, powders, and liquids. Probiotic supplements can be particularly beneficial for those who may not consume enough fermented foods or have specific health conditions that may benefit from higher doses of probiotics. When choosing a probiotic supplement, look for one that contains a variety of strains and has a high number of colony-forming units (CFUs).
Homemade probiotics for anxiety and depression
Incorporating probiotics into your diet is a fantastic way to promote gut health and overall well-being. One of the easiest and most delicious ways to do this is by consuming yoghurt regularly.
Yoghurt
Yoghurt contains live cultures of beneficial bacteria, including lactobacillus and Bifidobacterium. These organisms can help restore the balance of bacteria in your digestive system. These friendly bacteria can improve digestion, boost your immune system, and even enhance nutrient absorption. So, why not start your day with a creamy bowl of yoghurt topped with fresh fruits and granola? Not only will it satisfy your taste buds, but it will also provide a healthy dose of probiotics to keep your gut happy. Yoghurt can also be consumed as a tasty raita, an Indian side dish of flavoured yoghurt with vegetables and fruits. Add salt, sugar and a dash of your favourite spices (chilli flakes, cumin, mixed herbs) to the yoghurt, along with your favourite raw or sauteed vegetables.
Saurkraut
If you’re feeling adventurous and looking for a tangy addition to your diet, sauerkraut might be just what you need. Sauerkraut is made by fermenting cabbage in its own juices, along with salt and sometimes additional spices or vegetables. The fermentation process not only gives sauerkraut its signature tangy flavour but also creates beneficial bacteria that can promote gut health. Consuming sauerkraut regularly can improve digestion, reduce inflammation, and support a healthy immune system. You can enjoy sauerkraut as a topping on sandwiches or salads or as a side dish with your favourite meal. Its zesty taste will add a burst of flavour to your dishes while providing you with the probiotics your gut craves.
Kimchi
Kimchi is a traditional Korean side dish made from fermented vegetables, primarily cabbage and radishes, along with a variety of seasonings such as chilli powder, garlic, ginger, and fish sauce. The fermentation process gives kimchi its unique, pungent flavour and distinctive red colour. Kimchi is not only delicious but also packed with vitamins, minerals, and beneficial bacteria. Serve it as a side dish with rice or use as an ingredient in soups, stews, and stir-fries. Kimchi is now fairly easily available in supermarkets. Read the label to ensure that you take home a fermented product and not kimchi that has been pickled with vinegar. The latter will not have the beneficial effects of traditionally made kimchi.
Milk kefir
Another probiotic-rich food that you may not be familiar with is kefir. Kefir is a fermented milk drink that has been consumed for centuries in many cultures. It is similar to yoghurt but has a thinner consistency and a slightly tangy taste. Like yoghurt, kefir contains live cultures of beneficial bacteria that can promote gut health. These bacteria help break down lactose, making kefir easier to digest for those who are lactose intolerant. Additionally, kefir is a good source of protein, calcium, and vitamin B12.
You can enjoy kefir on its own or use it as a base for smoothies or salad dressings. Its versatility and health benefits make it a great addition to any diet. Further, you need not break the bank to add this to your diet. Just buy or ask a friend to share some milk kefir grains. Simply add these to milk like a starter, and you will be set to have your own homemade milk kefir. What’s even better, the kefir grain multiplies over time, and soon, you will have an unending supply of kefir grains to gift to your friends!
Water kefir
If you are allergic to or don’t like milk, you can try water kefir or kefir soda. To make kefir soda, you’ll need water kefir grains, which are small gelatinous beads that contain the beneficial bacteria and yeast needed for fermentation. These grains are added to a mixture of sugar and water, which acts as food for the microorganisms. Over time, the bacteria and yeast consume the sugar, converting it into lactic acid and carbon dioxide. This process creates the carbonation and tangy flavour that kefir soda is known for.
One of the great things about kefir soda is that it can be easily customized to suit your taste preferences. You can experiment with different flavours by adding fruits, herbs, or even spices during the fermentation process. This allows you to create unique and exciting combinations that are sure to tickle your taste buds. Whether you prefer a classic lemon-lime flavor or want to try something more adventurous like raspberry-mint, the possibilities are endless with kefir soda. Just like the milk kefir grains, the water kefir grains too multiply, albeit a bit slowly.
Similar to milk kefir, the probiotics in kefir soda can help improve digestion, boost your immune system, and promote overall gut health. So, not only can you enjoy a refreshing beverage, but you can also feel good about nourishing your body at the same time.
Fermented pickles
Fermented pickles, in particular, have gained popularity in recent years due to their unique flavours and gut-friendly bacteria. Make these pickles by submerging cucumbers or other vegetables in a brine solution, allowing them to naturally ferment over time. The result is a crunchy, tangy pickle that is bursting with flavour.
One of the most well-known fermented pickles comes from the United States, where dill pickles have been a staple for generations. The fermentation process gives them their distinctive sour flavour and crisp texture. Dill pickles are delicious as a snack on their own or used as a topping for sandwiches and burgers. They also go well in dips. Pair them with yoghurt for an intense probiotic boost.
Incorporating probiotics into your diet doesn’t have to be a daunting task. With the tips mentioned above, probiotics can easily be a part of your routine life. Even better if you make them at home. Growing beneficial bacteria in your kitchen can become quite addictive, as you will soon see! So, why not make a conscious effort to prioritize your gut health and give your body the support it needs? Whether you choose to enjoy a creamy yoghurt parfait, top your favourite dishes with tangy sauerkraut, or sip on a refreshing glass of kefir, your gut will thank you. It’s time to take control of your gut health and embrace the power of probiotics.
Other natural ways to boost your mood
In addition to probiotics for depression and anxiety, there are several other natural ways to boost your mood and support your mental health. Regular exercise is effective in reducing symptoms of depression and anxiety. Getting enough sleep, practising stress-reduction techniques such as meditation or yoga, and maintaining a healthy diet rich in fruits, vegetables, and whole grains can also reduce anxiety levels and contribute to improved mental well-being.
Take control of your mental health naturally
The gut-brain connection is crucial to our overall health, and probiotics play a significant role in maintaining a healthy balance. Whether through food or supplements, we can support our mental health by consuming the best probiotics for depression and anxiety. Remember to consult with your healthcare provider before starting any new supplements or making significant changes to your diet. By taking control of our mental health naturally, we can lead happier and healthier lives.
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