Your Gut Bacteria Could Be Impacting More Than You Think—From Weight to Mood
We all carry trillions of bacteria in our guts, with as many as a thousand different strains making up our unique “bacterial fingerprint.” This bacterial fingerprint plays a bigger role in your overall health than you might realize—it can affect not just your weight but also your mental well-being, influencing whether you’re prone to depression, anxiety, or even how easily you gain or lose weight.
Some Gut Bacteria Can Make You Gain Weight
Research shows that the composition of your gut bacteria can impact your weight. Studies have found that people (and even mice) who are overweight tend to have higher levels of certain strains of bacteria compared to their thinner counterparts. When thin mice were given gut bacteria from overweight mice, they gained weight. These specific strains of bacteria encourage overeating, slow down fat burning, and make it easier for the body to extract more calories from food—meaning your bacterial makeup could be playing a major role in how much fat your body holds on to.
In other words, your bacterial fingerprint can affect how much fat you carry and how easy (or difficult) it is for you to lose weight. While diet and exercise are important, this helps explain why the old “eat less and move more” approach to weight loss doesn’t work for everyone.
How Gut Bacteria Affects Depression and Anxiety
Your gut bacteria also play a significant role in your mental health. The balance of bacteria in your gut can influence whether you experience depression and anxiety. Beneficial bacteria, like Bifidobacteria, help promote the production of serotonin—the “feel-good” chemical that prevents depression.
On the flip side, an overgrowth of harmful bacterial strains can increase feelings of depression and anxiety. This happens because of the gut-brain connection through the vagus nerve—a major nerve that communicates back and forth between your brain and digestive system. When there’s an imbalance in the gut, the effects travel to the brain, impacting your mood and cognitive function.
In fact, studies have shown that taking probiotics with strains like Lactobacillus and Bifidobacterium can reduce anxiety, depression, and even anger while improving problem-solving abilities. In one study, mice given Lactobacillus showed less anxiety and lower levels of cortisol—the stress hormone—when faced with challenging tasks, compared to those without probiotics.
Gut Health Starts Early
The balance of good and bad bacteria begins right from birth. Babies born vaginally and those who are breastfed typically start life with a healthier bacterial colony compared to those born via C-section or fed formula. This initial bacterial balance can have long-term effects on overall health.
Chronic Stress and a Poor Diet Damage Gut Bacteria
Chronic stress is another major disruptor of your gut bacteria. Diets high in sugar, processed foods, and fast foods can also throw your gut out of balance by damaging the intestinal walls and promoting the growth of harmful bacteria and yeasts.
Focus on Cultured Foods and Collagen
To restore bacterial balance, focus on an anti-inflammatory, whole foods diet. Cultured and fermented foods like kefir, sauerkraut, kimchi, and fermented vegetables are excellent for supporting healthy gut bacteria. Be sure to choose real fermented foods—store-bought versions made with vinegar or pasteurized can lack the beneficial bacteria you need.
Probiotics for Gut Health, Weight, and Mood
In addition to a gut-friendly diet, probiotics can be a powerful tool to cultivate your inner garden. When choosing a probiotic, make sure it’s robust enough to survive the acidic environment of your stomach and contains beneficial strains in the right amounts. If you’re unsure which probiotic is best for your needs, reach out to my office for guidance.
On the flip side, an overgrowth of harmful bacterial strains can increase feelings of depression and anxiety. This happens because of the gut-brain connection through the vagus nerve—a major nerve that communicates back and forth between your brain and digestive system. When there’s an imbalance in the gut, the effects travel to the brain, impacting your mood and cognitive function.
In fact, studies have shown that taking probiotics with strains like Lactobacillus and Bifidobacterium can reduce anxiety, depression, and even anger while improving problem-solving abilities. In one study, mice given Lactobacillus showed less anxiety and lower levels of cortisol—the stress hormone—when faced with challenging tasks, compared to those without probiotics.
