Some research shows that certain Lactobacillus species improve stress resilience and anxiety. Some studies even show that taking probiotics can help alleviate symptoms of depression. Probiotics help to support human health by keeping the gut ecosystem balanced and preventing dysbiosis.
And a small study in the journal Nutrition found that 3 probiotic strains — Lactobacillus acidophilus, Lactobacillus casei and Bifidobacterium bifidum — helped reduce symptoms of depression. Other research has linked several strains, including lactobacillus and bifidobacterium, to improvements in mental health.
Dr. Kraaij and his colleagues found that higher levels of bacteria, including those in the family Lachnospiraceae and the genus Eggerthella, were associated with more depressive symptoms. Lower levels of other bacteria, including those in the family Ruminococcaceae, were also linked to depression.
Species of Bifidobacterium, Lactobacillus (lactic acid bacteria), and Lactococcus are found in the colon where they exert a positive influence on whole body health, including anxiety and stress.
A troubled intestine can send signals to the brain, just as a troubled brain can send signals to the gut. Therefore, a person's stomach or intestinal distress can be the cause or the product of anxiety, stress, or depression. That's because the brain and the gastrointestinal (GI) system are intimately connected.
A multi-strain Lactobacillus/Bifidobacterium probiotic blend has been the most researched for its ability to decrease symptoms of anxiety.
Scientists studying over 700 people who were prone to anxiety found that eating fermented foods containing probiotics was linked to reduced symptoms of social anxiety. Whether or not you're consuming probiotics, it's important to feed your good gut bacteria if you want a diverse and healthy microbiome.
High-level scientific evidence shows how healing your gut can improve anxiety symptoms. More and more research is revealing the strong link between brain and gut health.
But not every probiotic is best for treating depression. A 2018 study found that the probiotic Lactobacillus plantarum P8 may be helpful for depression. It was shown to relieve stress and anxiety and improve memory and learning. Bifidobacterium is another probiotic shown to improve mental health.
Some research shows that certain Lactobacillus species improve stress resilience and anxiety. Some studies even show that taking probiotics can help alleviate symptoms of depression. Probiotics help to support human health by keeping the gut ecosystem balanced and preventing dysbiosis.
Various bacteria such as Streptococcus spp., Enterococcus spp., Escherichia spp., Lactobacillus plantarum, Klebsiella pneumonia, and Morganella morganii have the ability to produce serotonin20,21,22,23.
“Namely, these gut species, Eggerthella and Eubacterium ventriosum, have been shown to produce butyrate — an important precursor molecule to GABA, a brain chemical that functions in regulatory control of glutamate,” he explained.
Preliminary evidence shows that imbalances in gut microbiota can exert a powerful influence on the brain via the gut-brain axis in ways that affect anxiety. What's more, disturbances in neurotransmitters — brain chemicals that send signals throughout the body — may play a role in psychological conditions like anxiety.
When you are anxious, some of the hormones and chemicals released by your body enter your digestive tract, where they interfere with digestion. They have a negative effect on your gut flora (microorganisms that live in the digestive tract and aid digestion) and decrease antibody production.
Lactobacillus plantarum to address common symptoms of anxiety by boosting dopamine and decreasing inflammation. Bifidobacterium longum (b. longum), which acts as an antidepressant and also helps with anxiety by reducing cortisol. Galactooligosaccharide when included in a prebiotic (a product that feeds good bacteria)
Prebiotic and probiotic foods like whole grains, onions, garlic, fermented foods, miso and yogurt feed the good bacteria in your gut. A diet rich with fiber and prebiotics ensures that the bacteria grows.
Eating foods that contain the essential amino acid known as tryptophan can help the body to produce more serotonin. Foods, including salmon, eggs, spinach, and seeds are among those that help boost serotonin naturally.
Enterococcus and Dopaminergic System. Enterococcus is another key genus of microbiota that is a part of the phylum Firmicutes, which contains species that have been shown to participate in dopamine production.