One of the “hot topics” in nutrition recently is the gut-brain connection, or how the gut and brain impact one another. The gut is often referred to as the “second brain,” and plays a significant role in influencing mood, cognition, and overall mental health. Understanding this connection can help us to make lifestyle decisions that are most beneficial to our physical and emotional wellbeing.
What Is the Gut-Brain Connection?
The gut-brain connection is a bidirectional communication system between the gastrointestinal (GI) tract and the brain, think of it like a two-way highway. The main ‘roads’ for this interaction to take place are the vagal nerves, which carry signals between your heart, brain, and digestive system. This pathway consists of millions of neurons that line the digestive tract that help to regulate gut functions and send signals to the central nervous system (CNS).
The Role of the Microbiome in the Gut-Brain Connection
The gut is home to trillions of microbes that form the gut microbiome. These bacteria aid in digestion and produce neurotransmitters like serotonin and dopamine, which are some of the cornerstones of mood regulation. Approximately 90% of the body’s serotonin is produced in the gut, highlighting its importance in mental health. When the gut microbiome is imbalanced—due to stressors, poor diet, or illnesses – it can lead to anxiety, depression, and cognitive impairments. When the bacteria in the gut is balanced, neurotransmitters that influence mood, sleep, and cognitive function are regulated, meaning a healthier gut microbiome often leads to a better mood. A healthier guts also help to regulate inflammation within the body. Those suffering from chronic inflammation have also been linked to having higher rates of depression and anxiety.
Also on the rise recently has been the prescription of selective serotonin reuptake inhibitors (SSRIs). SSRIs are commonly prescribed to treat depression and anxiety, but their effects extend beyond the brain. Emerging research suggests that SSRIs also influence the gut microbiome. Understanding this interaction can provide valuable insights into both the benefits and potential side effects of these medications.
How SSRIs Affect the Gut Microbiome
Studies have found that SSRIs impact the gut microbiome by negatively shifting the balance of beneficial bacterial strains to those that cause inflammation. SSRIs may also decrease microbial diversity by acting as an antibacterial. When the serotonin levels within the gut are increased, inflammation along the GI tract may in turn increase as well.
Although SSRIs are prescribed to treat symptoms of depression and anxiety, the potential side effects on the gut may increase one of the root causes of these emotions. It is important to carefully consider with your doctor whether these prescriptions are a good first step, or if there are more holistic steps that can be taken first – such as changing to a whole, plant-rich diet and engaging in daily exercise to see if symptoms improve prior to beginning medications.
Supporting Gut Health While on SSRIs
If taking an SSRI, steps that can help to maintain a healthy gut include:
- Eat a Gut-Friendly Diet: Incorporate fiber-rich and colorful, unprocessed foods into the diet.
- Stay Hydrated: Proper hydration supports digestion and a balanced gut microbiome.
- Manage Stress: Take the time to do something you love daily and sit in mindfulness.
- Exercise Daily: Daily movement has been shown to improve mood and health outcomes.
While SSRIs are important to many in managing mental health conditions, their effects on the gut microbiome highlight the importance of a holistic approach to well-being. By supporting gut health through diet and lifestyle, individuals can minimize side effects and enhance the overall effectiveness of their treatment.
