Many studies have demonstrated that the proper balance of gut bacteria may be the key to enjoying a longer, healthier life. What we put into our gut is essential for wellness. Without a proper balance of gut bacteria, it can even increase the odds of developing certain types of cancer, and recent research has found that it also has a link to anxiety.
Healthy, “good bacteria,” have a number of essential roles when it comes to health, both physically and mentally, and in recent years more scientists have become intrigued as to the idea that there could be an especially powerful connection between the brain and gut bacteria.
How gut bacteria affect our mental and physical health
We now know that bacteria living in the gut have a rather bizarre influence over one’s mood, depression, and other aspects, but it’s been unclear as to just how these bacteria seem to have kind of a “remote control” ability over the brain. Recent research in rodents published in the journal Microbiome has suggested that these gut microbes may alter the inventory of molecules, known as microRNAs, helping to keep the cells in working order by managing the production of protein in areas of the brain that are involved in controlling anxiety.
Other research from neurobiologists at Oxford University, offered more evidence of the link between mental health and gut bacteria, finding that prebiotic supplements designed to boost healthy bacteria in the GI tract may provide anti-anxiety effects, actually altering the way that people process emotional information.
What Prebiotics Are
You’re probably at least familiar with the term probiotics. While those consist of strains of good bacteria, prebiotics are carbohydrates that serve as nourishment for those healthy bacteria, acting as “food” for the good bacteria already in the gut. The researchers also discovered that individuals who took prebiotics had reduced levels of the stress hormone cortisol which has been linked to both depression and anxiety.
Prebiotics are a kind of non-digestible fiber compound by definition. Similar to other high fiber foods, prebiotic compounds like the type found in jicama, onions, garlic, dandelion and Jerusalem artichokes, pass through the upper part of the GI tract where they remain undigested as they’re unable to be broken down. Once they pass through the small intestine and move on to the colon, they’re fermented by gut microflora.
As those prebiotics make their way through the stomach without being broken down via digestive enzymes or gastric acids, they can positively affect the digestive tract and organs by becoming nutrient sources for those good bacteria in your gut.
Why Most Have Us Have Excess Unhealthy Gut Bacteria
Many of us have far too many unhealthy gut bacteria which can lead to a host of health problems, including anxiety. Why? Most of our ancestors traditionally consumed fermented and raw foods, which contained lots of beneficial bacteria. The problem that we see today usually comes from consuming too many “junk” or processed foods, particularly sugar, as it disrupts the normally healthy composition of the gut. That good bacteria is pasteurized, irradiated, and frequently processed beyond recognition. That results in much of our modern foods leading to an abundance of “bad,” harmful bacteria which ultimately lead to them taking over the good healthy bacteria.
So how do you fix the problem?
Prebiotic foods are still mostly underappreciated, and because the health of our gut is so closely linked to other functions throughout the body, you need both probiotics and prebiotics in order to fight off excess inflammation, increase the overall risk of disease, and prevent mental health issues like anxiety too.
So first, make sure you’re getting enough probiotics, which you may already be doing, including foods like:
- Plain, organic Greek yogurt (only choose yogurt with two ingredients: milk and live yogurt cultures to avoid potentially harmful additives including sugar and artificial sweeteners).
- Sauerkraut (all fermented foods are considered outstanding sources of probiotics)
- Kefir (kind of like a drinkable yogurt, made from kefir grains and especially rich in probiotics)
- Pickles (all you need is a tablespoon or a single strip each day – avoid types with added sugar, dyes or preservatives
Prebiotics are primarily found in certain types of vegetables, as well as some whole grains, honey and sources of resistant starch such as under-ripe bananas.
These are some of the best foods for getting your prebiotics:
Asparagus. Asparagus is loaded with fiber, folate and other B vitamins and even contains some protein, with 4 grams per 8 stalks. It’s an easy way to get your prebiotics as you can eat it sauteed, grilled or even toss it into a smoothie.
Onions. Use them more often by adding them to stews, sauces, soups and the like and even tossing them onto the grill with other items. They’re a cheap tasty way to flavor your food and improve your digestion as they also contain a natural source of inulin that the gut uses to increase good bacteria. They’re also jam-packed with antioxidants.
Dandelion Greens. Use dandelion greens by chopping them up and adding them into a salad, or tossing them in a smoothie. They’re high in vitamin A in the form of the antioxidant carotenoid, AKA beta-carotene, as well as vitamin C. They’re an especially good source of calcium and iron, along with a host of other minerals like copper, manganese, phosphorus, potassium, and magnesium. They even contain more protein per serving them spinach, with the greens themselves providing all essential amino acids. Plus, the roots contain inulin and luteolin, which are known to help regulate blood sugar as well as taraxacin.
Garlic. Garlic is an excellent source of inulin in addition to serving as a powerful antibacterial agent. It helps to kick out the bad bacteria and feed the good ones. Use it as often as you can by adding it to a stir-fry, into sauces and soups, dips or a homemade hummus.
Beans. Beans are a particularly strong way to boost digestion as they’re filled with oligosaccharides that feed healthy gut bacteria, which can actually be a problem for some, especially if you aren’t a regular bean eater. The best way to add them to your diet is slowly, and be sure to soak them overnight and cook them extremely well, almost to the point of being overdone. or add them slowly to your diet a day so your body can adapt.
Other Important Steps to Take
In addition to consuming both prebiotics and probiotics, it’s important to practice other healthy lifestyle habits too, including:
- Getting regular exercise
- Avoiding processed “junk” foods, including fast food, and limiting sugar intake
- Limit alcohol intake
- Incorporating stress-relief practices into your daily routine such as meditation or deep breathing
- Reducing exposure to toxins by taking actions like avoiding cigarette smoke and using natural cleaning products rather than chemical-filled cleansers.
- Only taking antibiotics when absolutely necessary