A healthy microbiome plays an essential role in gut health. While this is known by many, the microbiome is vital to brain health as well. In this article, we will discuss how the microbiome can help keep the brain healthy.

This article has been medically reviewed by Dr. Charles Penick, MD 

The Microbiome Defined

American molecular biologist Joshua Lederberg defines the gut microbiome as the bacteria, viruses, fungi, protozoa, and microorganisms in the gastrointestinal tract. In 1958, Lederberg won the Nobel Prize in Physiology or Medicine for discovering the ability of bacteria to mate and exchange genes.

The Gut Microbiome And Brain Connection

Millions of nerves connect the brain and gut. In addition, microbes in the gut produce compounds that can affect brain health as well.

The following are ways the gut microbiome impacts the brain:

Serotonin Levels

Serotonin is a neurotransmitter that impacts mood, appetite, sleep, sexual desire, memory, and digestion. Approximately 90% of the body’s serotonin is in the gastrointestinal tract. A study on the effects of prebiotics and probiotics found them to have antidepressive effects and “a considerable effect” on the regulation of serotonin (5-HT) metabolism.  [1]

HPA Axis Hypothalamus And The Pituitary Glands

The HPA Axis is known as the body’s central response system. It is composed of complex signals and relationships between the adrenals (top of the kidney), pituitary gland (part of the brain), and hypothalamus (part of the brain as well). Gut microbes have an impact on the development and regulation of the HPA axis. Studies also indicate the HPA axis is critical in regulating the microbiota-gut-brain (MGB) axis, which impacts developing depression and controlling stress. [2]

Cognitive Decline

Aging is widely known to affect the brain on both a cellular and functional level. A reduction in microbial diversity microbiome can occur as people age. For example, increases in Proteobacteria and decreases in bifidobacteria are common. Proteobacteria is a harmful bacterium that has been linked to metabolic disorders and bowel disease [3], while bifidobacteria is a healthy probiotic beneficial for gut health. This decrease in good bacteria and a corresponding increase in harmful bacteria may increase the risk of inflammation, having potential links to neurological disorders and Alzheimer’s disease. [4]

Adverse Childhood Experiences

Preliminary studies indicate adverse childhood experiences (ACEs) could trigger exaggerated inflammatory responses to stress in adults. (These would include events such as chronic stress or abuse). Multiple childhood adversities were associated with changes in gut microbiota composition during pregnancy.

These changes may potentially contribute to “altered inflammatory and glucocorticoid response to stress.” The women who reported two or more ACES had a higher abundance of several gut microbial taxa associated with cortisol. [5]

Top Foods To Eat And Avoid For Healthy Gut Microbiome

Diet plays a crucial role in the health of the gut microbiome. Top foods are prebiotics or probiotics. Probiotics contain live microorganisms (beneficial bacteria) that help maintain gut health. Prebiotics are plant fibers the body can’t digest but can stimulate the growth of healthy bacteria in the gut.

The following list of foods are considered the best (and worst) for the gut microbiome:

Top Gut Microbiome Products

In addition to consuming healthy foods, there are many supplements available for the gut microbiome:

Systemic Formulas: #138 - MBC - Microbiome Colonizer

MBC - Microbiome Colonizer contains many powerful probiotic blend ingredients:

• Lactobacillus acidophilus
• Lactococcus lactis
• Lactobacilllus plantarum
• Lactobacillus rhamnosus, Lactobacillus salivarius
• Bifidobacterium bifidum
• Lactobacillus casei
• Lactobacillus paracasei
• Bifidobacterium lactis

The health benefits of MBC - Microbiome Colonizer for the gut microbiome and the gut/brain connection include the following:

• It helps preserve nutrients, vitamins, and antioxidants
• Provides prebiotic support similar to the benefits found in garlic, asparagus, bananas, and onions
• Supports a balanced bowel pH and microbial diversity
• Assists in removing unwanted or harmful bacteria

MicroBiome Labs - MegaPreBiotic™

Prebiotics are non-digestible fibers that provide nourishment to the healthy bacteria living in the gut. MegaPreBiotic™ contains non-digestible oligosaccharides, which help increase diversity in the microbial and feed the beneficial gut bacteria, such as Bifidobacteria, Faecalibacterium prausnitzii, and Akkermansia muciniphila. These bacteria can be seriously impacted by environmental toxins, stress, diet, and antibiotics, making MegaPreBiotic™ even more important for gut health.

MicroBiome Labs - Wheat Rescue

MicroBiome Labs - Wheat Rescue is an excellent product specifically designed to support gluten digestion and protect against consuming products with hidden sources of gluten. This is accomplished thanks to the probiotic spores in Wheat Rescue that contain digestive enzymes, which support gluten digestion and other peptides derived from wheat.

Closing Thoughts

Studies indicate the gut microbiome can have a direct impact on brain health. Studies indicate the gut could directly impact neurotransmitters, stress levels, inflammation, and cognitive decline. Consuming foods and supplements rich in prebiotics and probiotics beneficial for gut health could assist with maintaining the health of both the gut and the brain.

Medical Disclaimer: This article is based upon the opinions of Revelation Health. The information on this website is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. It is intended as a sharing of knowledge and information from the research and experience of Revelation Health and associates. This article has been medically reviewed by Dr. Charles Penick, MD for accuracy of the information provided, but Revelation Health encourages you to make your own health care decisions based upon your research and in partnership with a qualified health care professional.

References:

[1] Huawei Li, Peng Wang, Luqiao Huang (etc.). Effects Of Regulating Gut Microbiota On The Serotonin Metabolism In The Chronic Unpredictable Mild Stress Rat Model.  2019 Oct;31(10):e13677. doi: 10.1111/nmo.13677. Epub 2019 Jul 19. [PMCID: PMC6852474]. https://pubmed.ncbi.nlm.nih.gov/31323174/

[2] J M Lima-Ojeda, R Rupprecht, T C Baghai. Gut Microbiota And Depression : Pathophysiology Of Depression: Hypothalamic-Pituitary-Adrenal Axis And Microbiota-Gut-Brain Axis. Nervenarzt. 2020 Dec;91(12):1108-1114. doi: 10.1007/s00115-020-01029-1. Epub 2020 Nov 2. [PMID: 33136173]. https://pubmed.ncbi.nlm.nih.gov/33136173/

[3] G Rizzatti, L R Lopetuso, G Gibiino, (et al). Proteobacteria: A Common Factor in Human Diseases.   Biomed Res Int. 2017;2017:9351507. doi: 10.1155/2017/9351507. Epub 2017 Nov 2. [PMID: 29230419] PMCID: PMC5688358. https://pubmed.ncbi.nlm.nih.gov/29230419/

[4] G B Rogers,1,* D J Keating,2 R L Young, (et al). From Gut Dysbiosis To Altered Brain Function And Mental Illness: Mechanisms And Pathways.  Mol Psychiatry. 2016 Jun; 21(6): 738–748. Published online 2016 Apr 19. doi: 10.1038/mp.2016.50. PMCID: PMC4879184. PMID: 27090305. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4879184/

[5] Liisa Hantsoo 1, Eldin Jašarević 2, Stephanie Criniti, (et al). Childhood Adversity Impact On Gut Microbiota And Inflammatory Response To Stress During Pregnancy. Brain Behav Immun. 2019 Jan;75:240-250. doi: 10.1016/j.bbi.2018.11.005. Epub 2018 Nov 3. PMID: 30399404 PMCID: PMC6349044. https://pubmed.ncbi.nlm.nih.gov/30399404/