Gut Microbiome and Anxiety Disorders: What’s the Connection?
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The idea that the billions and billions of bacteria in your gut — your microbiome — play a significant role in your psychological well-being may sound surprising, but an increasing number of studies show just that.
Exactly what is the gut microbiome? “The gut microbiome is the collection of bacteria and other microorganisms [both good and bad] that exist within an ecosystem in our gut,” says Christopher Damman, MD, a clinical associate professor of gastroenterology at the University of Washington in Seattle and the lead scientific advisor at Supergut, a probiotic shake producer.
And that community of microbes has a lot to do with your overall physical and psychological health. Specifically, research has shown it may play a role in several mental health conditions, including anxiety disorders.
While there’s growing interest in the gut-anxiety relationship, the research is still in its early stages. Here’s what scientists do know about the connection so far — and what it could mean for the future treatment of anxiety.
The Relationship Between the Gut Microbiome and Anxiety Is a 2-Way Street
Emerging Data Hints That a Healthy Gut May Ease Anxiety
Research also points to interventions that may help regulate gut microbiota, in turn alleviating anxiety symptoms.
“Since the microbiome is a dynamic community that can be altered by external variables like diet, exercise, and medications, it provides an intriguing opportunity as a target for new treatments or interventions,” says Bryn Sachdeo, PhD, a review editor for the journal Frontiers in Nutrition and a scientist who studies the gut-brain axis.
Research Still Has a Long Way to Go
Despite these discoveries, current research doesn’t paint a complete picture of the gut-anxiety connection. “The vast majority of research exploring the connection between the gut microbiome and anxiety are preclinical studies,” says Dr. Sachdeo. That is, the research is done with non-human animals to explore possible links and what treatments might be helpful. In other words, experts have much more to learn.
In addition, many studies thus far have been too small to draw firm conclusions about the gut-anxiety connection. Future studies to confirm these early findings will need to be much larger.
3 Ways to Start Tackling Gut Issues and Anxiety Today
So, what does this mean for you if you have an anxiety disorder?
Experts have pinpointed lifestyle changes you can make now to improve the health of your gut that could help to manage your anxiety. If your doctor gives you the all clear, consider trying these science-backed strategies.
1. Make Fiber a Staple in Your Diet
“An accessible and affordable way to positively influence your gut microbiota is to increase the amount of fiber in your diet, ideally from a wide variety of plant sources,” Sachdeo says. “Our diet is the number one factor that influences the composition of our gut microbiome.”
Currently, experts recommend that adults eat 14 grams of fiber for every 1,000 calories they consume each day (for reference, a 1 cup serving of oatmeal contains about 4.5 grams). Some high-fiber foods you could add to your diet:
- Fruits, including pears, strawberries, avocados, apples, raspberries, and bananas
- Vegetables, such as carrots, beets, broccoli, artichokes, and Brussels sprouts
- Legumes, like kidney beans, split peas, and chickpeas
2. Add Aerobic Exercise to Your Daily Routine
3. Set Aside Time for Mindfulness Every Day
Mindfulness — a type of meditation that involves sitting quietly and observing the thoughts and images that float through your mind without judgment — can be helpful for managing both anxiety and gut issues.
“There’s a lot of really good research on mindfulness-based stress reduction that has been used in the context of irritable bowel syndrome [a gut disorder] and post-traumatic stress disorder, or PTSD [a type of anxiety disorder],” says Dr. Damman.
- Sitting Meditation Sitting with your back straight and your hands in your lap, focus on your breath as it flows in and out of your nose. Return your focus to your breath if any thoughts or sensations interrupt you.
- Body Scan Meditation Slowly focus your attention on each part of your body consecutively from head to toe (or vice versa) and take note of any thoughts or feelings associated with each area of your body.
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