That Gut Feeling
How the Gut Microbiota Influences our Mind, Body, and Emotions
By Robin Arnett
Have you ever had a “gut feeling” or “butterflies in your stomach?” There may be more to these feelings than you think. The “subconscious” can be thought of as an internal information processing system that makes split-second judgments and prompts thoughts, feelings, and urges that we may not be able to logically trace. Researchers are beginning to suspect that the “gut microbiota” could explain a lot about what’s happening in the body that connects us to the subscious.
What is the microbiota?
The term “microbiota” refers to the microorganisms that set up shop in a particular place. The human microbiota include bacteria, viruses, and fungi that outnumber our own cells 10:1. In fact, the human body is host to more than 100 trillion microbes. These little guests are actually very helpful to us - sort of like a houseguest that cooks and cleans. In fact, human beings have never existed without the microbiota; we are mutually codependent for survival.
People often refer to the gut as a “second brain.” In fact, at 1-2 kilograms, the gut microbiota is similar to the typical human brain in weight. What makes the gut different from the brain in our skulls is that it functions unconsciously. It is home to the enteric nervous system, which is one of the primary components of the autonomic nervous system. It operates much in the same way that our heart beats without us having to tell it to do so.
The gut and the brain are constantly communicating through the nervous system, the immune system, and the endocrine system. The brain in our heads sends down messages to the gut, which impact how it operates. Meanwhile, the gut sends back unfiltered visceral information. What that ends up looking like is that we feel this information from the gut on an emotional level. The bodily experience that we are having tells us how we are feeling. For example, how would you know that you were scared, or excited? Most likely, you would experience a specific feeling in your gut, along with increased heart rate. Your body tells you how you are feeling. The phenomenon is known by the concept of “somatic markers.”
How does the gut microbiota affect us?
Scientists suspect that the microbiota can have some pretty serious emotional, cognitive, and social impacts.. Many sceintific studies in recent years have shown links between gut composition and stress-response. For example, for people with irritable bowel syndrome (IBS), the hypothalamic pituitary adrenal (HPA) axis (also known as our central stress response system) remains activated for longer on average than in healthy controls. Evidence also shows altered gut microbiota in patients diagnosed with major depression. The microbiota can even influence short-term recognition and working memory. Even more surprising is evidence showing that children diagnosed with autism spectrum disorder have a gut microbial profile that differs from controls.
One of the biggest negative influences on the microbiota is stress. Our own chronic stress can negatively impact the composition of the microbiota, and we can even be impacted by our mothers’ stress during pregnancy. Prenatal exposure to antibiotics, birth via C-section, infection, and lack of breastfeeding can also negatively impact the development of the gut microbiota. Diet is another major influence, which links closely to culture. The typical “Western” diet, with its love of carbohydrates and trans fats, may negatively impact the gut microbiota.
How can we have a healthy gut?
All of this information may feel discouraging, since none of us can control what happens to us in utero, or where and how we were born. And it is true that a lot of how our microbiota develops is largely out of our control. But, this isn’t the end of the story. First of all, simply having this information can help to start bringing awareness to what is happening in our brains and bodies.
It is absolutely possible to build a healthy gut microbiota as an adult, with positive effects across the board. In fact, the simple act of regularly taking a high-quality probiotic for one month has be shown to reduce negative thinking.
Becoming aware of reactions that may have been unconscious in the past (our “lizard brain”) can also prompt us to engage our pre-frontal cortex (our “wizard brain”), and lead us to access coping tools, grounding techniques, and affirmations. Cognitive behavioral therapy and hypnotherapy have actually both been shown to be successful interventions in reducing symptoms of IBS. We can also make choices about diet, exercise, and stress reduction that help to reduce risk factors for conditions like leaky gut syndrome, which is linked to major depressive disorder.
Science can offer some hope as well. Researchers are developing the concept of “psycobiotics” – or probiotics with a positive effect on mental health – as a potential mental health intervention. Studies have shown links between probiotic consumption and improvements in mood, reduced cortisol production, and memory.
Caring for your gut is not only an important pathway to improved physical and emotional health, it also prompt body awareness, which is connected to intuitive intelligence. However you choose to approach it, make sure to at least remember these little friends that are really such a big part of who we are, and maybe send them some love next time you drink a kombucha.
