The Role of Prebiotics and Probiotics in Optimising Metabolism and Mental Health
In case you haven’t heard, gut-brain-axis research, or how our gut health influences brain health and vice versa, is all the rage now. And if I were to narrow that down further, gut-brain-mood research is garnering plenty of attention. Such research is opening our eyes to the alternatives that can be used to alleviate mood symptoms such as that of depression and anxiety, as we discuss in our previous blogpost on how we are in desperate need of better alternatives. One of the most fascinating areas of study in recent years is the profound impact of substances that improve gut health (probiotics and prebiotics) on our metabolic health, which, in turn, plays a significant role in maintaining a balanced mood.
In simple terms, metabolism is the set of reactions that happen in the body which break down food to produce energy, and metabolism is important for metabolic health as these reactions regulate energy balance, blood sugar, blood pressure and cholesterol. These are some metabolic health parameters that influence our susceptibility to not just the relevant metabolic diseases such as diabetes (too high blood sugar), but also stress-related mood disorders. At Mibio, we are dedicated to harnessing the power of these bacteria (probiotics) to create supplements that optimise both metabolism and mood. So, lets delve into the science behind how that works.
A Recap: Probiotics, Prebiotics, and the Gut-Brain-Mood Axis
Before we explore their benefits, let’s recap what probiotics and prebiotics are. Probiotics are live microorganisms that, when consumed in adequate amounts, confer health benefits to us. They are often referred to as "good" or "friendly" bacteria. You get them in foods like yoghurt or sauerkraut, or in handy pills which are more efficient at delivering more good bacteria to your guts.
Prebiotics, on the other hand, are non-digestible food components that promote the growth of beneficial bacteria in the gut. They are essentially food for probiotics, ensuring that they thrive and multiply. Prebiotics are found in high-fibre foods such as garlic, onions, bananas, and whole grains.
Overall, both probiotics and prebiotics improve our mood and mental health by modulating the gut-brain axis, a powerful bidirectional communication pathway between the gut and brain. Probiotics can indirectly improve our mental health by increasing the production of mood-regulating neurotransmitters like serotonin. They also improve our metabolic health, for example, by strengthening our gut barrier, which reduces inflammation and enhances nutrient absorption, aiding in better weight management and blood sugar regulation. Additionally, they help to balance the composition of bacteria in our guts, which positively affects insulin sensitivity (insulin is key to managing healthy blood sugar levels) and cholesterol levels. Meanwhile, prebiotics promote the growth of beneficial gut bacteria. All of this helps to reduce systemic inflammation and stress responses, which improve mental wellbeing and alleviate symptoms of anxiety and depression.
In the sections below, I’ll go over some ways in which probiotics help metabolic health parameters: weight, blood sugar, and inflammation, and how this is relevant to managing mood.
How do probiotics improve our metabolic health?
Weight Management
Research has shown that an imbalance in gut bacteria can contribute to obesity. Certain probiotics, such as Lactobacillus and Bifidobacterium strains, have been found to reduce body weight and fat mass in both human and animal studies. They do this by influencing the metabolism of dietary fats, enhancing the body's energy expenditure, and reducing inflammation.
Prebiotics, by feeding beneficial bacteria, also play a role in weight management. They increase the production of short-chain fatty acids (SCFAs) like butyrate, which has been shown to reduce appetite and increase energy expenditure. This dual action of probiotics and prebiotics helps maintain a healthy weight and supports metabolic health.
Blood Sugar Regulation
Maintaining stable blood sugar levels is crucial for preventing metabolic disorders such as diabetes. Probiotics have been shown to improve insulin sensitivity and reduce fasting blood glucose levels. For instance, the probiotic strain Lactobacillus rhamnosus has demonstrated potential in reducing blood sugar levels and improving insulin sensitivity in individuals with type 2 diabetes.
Prebiotics also contribute to blood sugar regulation by promoting the growth of beneficial bacteria that produce SCFAs. These fatty acids improve insulin sensitivity and help regulate glucose metabolism. Together, probiotics and prebiotics form a powerful duo in maintaining healthy blood sugar levels.
Inflammation Reduction
Chronic inflammation is a major contributor to metabolic disorders and various other health issues. Probiotics help reduce inflammation by enhancing the integrity of the gut lining, preventing the leakage of harmful substances into the bloodstream. They also modulate the immune system, reducing the production of pro-inflammatory cytokines (chemical messengers that help cells communicate with each other, especially in fighting infections).
Prebiotics, by promoting the growth of beneficial bacteria, further aid in reducing inflammation. The SCFAs produced by these bacteria have anti-inflammatory properties, helping to maintain a healthy immune response. This reduction in inflammation is crucial for optimising metabolism and overall health, as can further be evidenced by this study by the Journal of Gastroenterology which shows how the SCFA butyrate enhances gut barrier function and reduces intestinal inflammation, which is crucial for patients with issues such as IBD (irritable bowel disease).
Wrapping it up
What are we to take away from all this information? Well, probiotics and prebiotics play a crucial role in optimising both our metabolism and maintaining a balanced mood. Their ability to enhance gut health, regulate weight and blood sugar levels, reduce inflammation, and support neurotransmitter production makes them invaluable for overall wellbeing. At Mibio, we are committed to leveraging these benefits to create supplements that enhance mood, and also optimise metabolic health.
By incorporating probiotics and prebiotics into your daily routine, you can take such an easy and proactive step towards better health. Whether through dietary sources or high-quality supplements, nurturing your gut microbiome is a worthwhile investment in your metabolic health and emotional wellbeing. As we continue to explore the fascinating world of gut health, it becomes increasingly clear that a healthy gut is the core, the absolute foundation, of a healthy body and mind.