Psychobiotics: Probiotics and the gut-brain axis
Psychobiotics are probiotics that can positively influence mood, stress, and sleep. In this guide, we look at how psychobiotics work with the gut-brain axis to support your gut health.
What are psychobiotics?
“Psychobiotics” is a name given to strains of probiotics and prebiotics that, when consumed, may positively influence mental health by interacting with the gut-brain axis.
They do this by helping the gut generate the chemicals the brain uses to regulate mood, stress, and sleep.
The gut-brain axis explained
The digestive system has been likened to a "second brain" because it produces many of the same neurotransmitters as the brain does, like serotonin, all of which play a key role in regulating mood. In fact, it is estimated most of our serotonin is made in the digestive tract.
The digestive system is linked to the brain through biochemical signalling between the nervous system in the digestive tract. They pass information between them using the vagus nerve, the longest nerve in the body.
This is called the gut-brain axis.
As a result of the gut-brain axis, what affects the digestive system often affects the brain and vice versa. When your brain senses that something is seriously wrong i.e the ‘fight-or-flight response’, it sends warning signals to the gut, which is why stressful events can cause digestive problems like a nervous butterflies or diarrhoea.
On the flip side, flares of gastrointestinal issues linked to changes in microbiota (bacteria etc) like irritable bowel syndrome (IBS), Crohn's disease, or chronic constipation may trigger anxiety or depression.
How psychobiotics can influence the gut-brain axis
The beneficial bacteria in psychobiotics help the gut environment, known as gut microbiome, produce and deliver brain-active neurotransmitters. They do this by breaking down and fermenting indigestible fibres (complex carbohydrates).
This fermenting process can help produce serotonin, GABA, dopamine and acetylcholine. These neurotransmitters can modulate mood, anxiety and cognitive processes by interacting with nerve cells in the digestive tract and sending signals to the brain.
Research into psychobiotics
Research into psychobiotics is still emerging, so too early to say the exact role probiotics play in the gut-brain axis.
However, studies have found that certain probiotics (Bifidobacterium bifidum and Bifidobacterium longum) given for 12 weeks may help promote mental flexibility and alleviate stress in healthy older adults (3), along with causing changes in gut microbiota.
Recent studies also indicate that patients with anxiety or eating disorders (anorexia nervosa, bulimia nervosa, and binge-eating disorders) show a specific profile of gut microbiota, and this imbalance can be partially restored after a single or multi-strain probiotic supplementation (4).
Which foods contain psychobiotics?
A psychobiotic diet features foods that are rich in the beneficial bacteria probiotics needed to foster a healthy microbiome, which can then impact brain function and mental health through effective gut-brain communication.
Probiotic-rich foods include:
- Yoghurt
- Cheese
- Kefir
- Sauerkraut
- Kimchi
- Miso
- Tempeh
Supplements, in the form of tablets and powders, are another way to ingest probiotics.
Prebiotics
Fibers that provide nourishment for the beneficial bacteria (known as prebiotics) are also part of psychobiotic diet. These include:
- Fruits like apples and bananas
- Vegetables such as onions, leeks, garlic, asparagus, and cabbage
- Whole grains like oats and barley.
- Legumes, including lentils, chickpeas, kidney beans, and black beans
Talk to the gut health experts
If you think psychobiotics and probiotics may be beneficial to you, but don’t know where to start, seek free advice from one of our expert nutritionists who specialises in gut health symptoms.
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Frequently asked questions about psychobiotics
What are psychobiotics?
Psychobiotics are live bacteria or prebiotics that, when consumed, may positively influence mental health by interacting with the gut-brain axis.
What are psychobiotics foods?
Psychobiotic foods are rich in beneficial bacteria (probiotics) and the fibers that feed them (prebiotics) in order to positively influence the gut microbiome.