In recent years, a greater amount of the global population have been reporting bouts of anxiety. Anxiety is often accompanied by stomach discomfort and other gastrointestinal symptoms like nausea. Your mental and gut health are closely interconnected, and your emotions may also have an impact on your gut. In fact, what’s called the “gut-brain axis” is a network through which the gut and brain communicate. However, recent studies have corroborated that the link between anxiety and gut health may be stronger than we presently think.
A study by Duke-NUS Medical School and the National Neuroscience Institute of Singapore conducted a study on mice that underscores this connection. This involved a control group of normal mice and sterile mice. Ironically, the bacteria-free sterile mice showed greater anxious behavior, who were more hesitant to explore open-range areas. Additionally, the researchers found that the basolateral amygdala, which processes fear, was more active in the sterile mice. This demonstrates that a diverse and high amount of gut bacteria may be essential in reducing anxiety levels.
Other studies also back up the notion that an imbalance of gut bacteria is linked to anxiety. Dysbiosis–an imbalance of gut bacteria–can disrupt the gut-brain axis. It can affect production of serotonin and trigger inflammation that may culminate as anxiety symptoms in the brain. Overall, in a wide array of studies concerning both mice and people, a lack of diversity in gut microbiomes suggests that it may be an underlying cause of anxiety.
This rouses the question of how your gut health may be improved to ward off anxiety. Of course, a healthy and balanced diet is essential to good mental health, as vitamins and minerals support a healthy brain that will undoubtedly help your mood regulation. Though, the close connection between your gut and anxiety may imply that probiotics can reduce anxiety.
Probiotics are “good bacteria”, or microorganisms that can promote a healthy gut microbiome by competing with harmful bacteria. They are often taken to improve digestion and improve gut health, reducing bloating, constipation, and diarrhea. Naturally, probiotics are often found in fermented dairy products. Though, what about its impact on anxiety? Some studies back this idea, others show mixed results. In a literature review covering the effects of probiotics in the treatment of anxiety and depression, Merkouris et al. saw around two-thirds of studies showing probiotics had a mild, but not strong, impact on treating anxiety. In short, many supported that they could assist in health, though data was insufficient and inconsistent. Additionally, some studies have found no difference in people taking probiotics versus a placebo. Probiotics certainly support gut health and reduce inflammation that can lead to reduced anxiety, but its effects are probably modest at best. Before a decisive conclusion is reached, more research will likely have to be conducted.
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