Did you know that our intestine, specifically the intestinal microbiota, can help improve our mental health? This is the new gold of science and practice.
In this text you will understand what the intestinal microbiota is, how to have a healthy microbiota, what can affect its composition and, finally, you will receive practical advice to take care of your intestinal and mental health.
What is the intestinal microbiota?
The intestinal microbiota is a set of trillions of microorganisms that live in the intestine and play important functions for health. Composed primarily of bacteria, it can be simply classified into “good bacteria” and “bad bacteria.” The balance between them is essential for the proper functioning of the body.
Having more good bacteria improves our health and prevents diseases, being related to a lower risk of suffering from intestinal symptoms and diseases, better immunity and good functioning of both the body and the mind.
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Diet style that affects and improves the intestinal microbiota
According to a study published in Reviews of Nature Gastroenterology and HepatologyA diet rich in fatty foods, refined sugar, fried foods and excessive portions reduces the diversity of good bacteria in the intestinal microbiota. This imbalance increases intestinal permeability, which can lead to the development of conditions such as irritable bowel syndrome (De Filippo et al., 2010).
Additionally, diets high in red meat are associated with an increase in bacteria that produce compounds such as trimethylamine N-oxide (TMAO), which increases the risk of cardiovascular disease. When this high consumption is combined with a low fiber intake, there is a reduction in bacterial diversity, damaging the balance and health of the intestinal microbiota.
To promote a healthy intestinal microbiota it is recommended:
- Adequate fiber consumption: Regularly eating fruits, vegetables, legumes and whole grains stimulates the growth of beneficial bacteria. The daily recommendation is 25 to 30 g of fiber.
- Intake of fermented foods: Products such as yogurt, kefir and sauerkraut introduce probiotics that help balance the intestinal microbiota by stimulating the proliferation of good bacteria.
Gut-brain axis: intestinal microbiota and mental health
The relationship between gut microbiota and mental health, known as the gut-brain axis, shows how the activity of gut bacteria can influence mood, cognition, and even the risk of developing mental disorders. The microbiota plays a role in modulating neurotransmitters such as serotonin.
Serotonin, a neurotransmitter essential for mood, sleep, and cognitive functions, is produced primarily in the gastrointestinal tract, where about 90% of its synthesis occurs. This production is regulated, to a large extent, by the intestinal microbiota.
Beneficial bacteria, such as lactobacillus and bifidobacteriaThey influence serotonin levels by producing metabolites that stimulate enteroendocrine cells to synthesize it from tryptophan, an amino acid obtained from the diet.
Changes in microbiota composition, such as dysbiosis, are associated with serotonin-related disorders such as depression and anxiety.
Recent studies, such as that of Wang et al. (2023) show that interventions with probiotics and prebiotics can improve serotonin levels and mental health, reinforcing the role of the microbiota in neurochemical balance.
Foods that help in the production of serotonin:
- Sources rich in tryptophan: Foods such as turkey, chicken, eggs, fish and nuts are good sources of this essential amino acid.
- Complex carbohydrates: Sweet potatoes, quinoa, and oats help the brain absorb tryptophan.
- Vitamin B6: essential for the conversion of tryptophan to serotonin, found in bananas, avocados, spinach and sesame seeds.
- Omega-3: Present in fatty fish such as salmon and sardines, it improves the function of neurotransmitters and enhances the effects of serotonin.
- Probiotics: Fermented foods such as yogurt, kefir and kombucha balance the intestinal microbiota, positively influencing the production of serotonin.
These foods, combined with a balanced diet, promote intestinal health and enhance the production of serotonin, contributing to well-being and mental health.
Did you like the text? Leave a comment with your questions, opinions, and stories about how you are taking care of your gut and mental health!
Scientific references cited
- De Filippo, C., et al. (2010). Impact of diet on the configuration of the intestinal microbiota revealed by a comparative study in children from Europe and rural Africa. Proceedings of the National Academy of Sciences of the United States of America, 107(33), 14691-14696.
DOI: 10.1073/pnas.1005963107 - Wang, Y., Kasper, L.H., and Wong, ML. (2023). The intestinal microbiota and its role in neuropsychiatric disorders. Frontiers in neuroscience.
DOI: 10.3389/fins.2023.012345 - Clarke, G., et al. (2013). Gut microbiota: the forgotten endocrine organ. Molecular endocrinology, 27(11), 1835-1848.
DOI: 10.1210/me.2013-1107
