Gut Health
June 9, 2023
TLDR: Gut Health and Mental Wellness - The Biopsychosocial Connection
This article explores the intricate relationship between gut health and emotional/mental well-being. Key points include:
The importance of an integrated biopsychosocial approach to health
The gut-brain axis and its role in mental health
The emerging field of nutritional psychiatry and psychology
Key takeaways:
Gut health is deeply connected to mental and emotional well-being
Neurotransmitters produced in the gut may influence brain function
Gut-based inflammation can potentially lead to neuroinflammation
The immune system may be a crucial mediator between gut and brain health
Wise Mind Nutrition's stance:
Advocates for a holistic approach that considers biological, psychological, and social factors
Emphasizes the importance of gut health in mental health interventions
Promotes nutritional psychiatry and psychology as emerging fields of study
Offers trauma-informed and eating disorder-friendly nutrition interventions for anxiety and depression
The article concludes by highlighting the need for more research and attention on the immune system's role in the gut-brain connection. It invites readers to join the conversation and consider innovative approaches to mental health that incorporate gut health and nutrition.
[Read full article for a deeper exploration of the gut-brain axis, the role of inflammation in mental health, and the potential of nutritional interventions in treating mental health disorders]
Gut Health and Constipation
Constipation is an uncomfortable and, at times, painful problem for many people. According to John Hopkins Medicine, over 4 million Americans suffer from constipation, the most common gastrointestinal complaint among adults.
Here are three common ways to tell if you suffer from constipation:
Do you have less than three bowel movements per week?
Do you have dry or hard stools?
Don’t feel quite empty after leaving the bathroom? Or need to strain to keep things going?
If you experience any of these symptoms regularly, you’re likely constipated. You might be wondering why some people become constipated and how this problem occurs in the body and, more specifically, the gut.
There are many factors linked to this multifactorial issue of constipation. Hydration, fiber intake, and movement are some factors that are most commonly assessed when addressing constipation.
What is less known is how our bowel movements are influenced by the trillions of bacteria residing in our gut. In this blog, we explore the topic of constipation relief through the lens of gut health and will end by mentioning additional factors that support bowel movements.
The Relationship Between Constipation and Gut Health
It is increasingly clear that the number, diversity, and composition of our gut bacteria influence our bowel movements [1,2]. Between 24-54% of the volume of our poop is made up of bacteria. When looking at the bacterial composition of the stools among constipated individuals, they differ compared to non-constipated individuals [3,4].
With over 1000 bacterial species in a healthy gut, there isn’t consensus regarding the exact bacterial species associated with constipation since they differ across groups and in studies [5]. However, it has been found that constipated patients are more likely to experience gut dysbiosis, which refers to the reduction in bacterial species that are generally recognized as beneficial, along with an overgrowth of pathogenic bacteria [3].
How Does Bacteria Keep our Bowels Moving?
While there is still some debate around the specific mechanisms, it is known that gut bacteria can produce and regulate compounds that interact with our nervous system, which has a strong direct influence on gut motility [6,7]. Therefore, enhancing bacterial diversity and preventing the overgrowth of pathogenic bacteria is an important factor in any efforts for constipation relief. From probiotic-containing foods (e.g., kefir, yogurt, fermented foods), there are many ways to eat for gut health and improve bacterial diversity.
Probiotics for Gut Health
Probiotics refer to live microorganisms (e.g., bacteria) that, when consumed, can provide health benefits to the host [8]. There is increasing evidence that certain species of probiotics can have positive effects on constipation-related outcomes like stool frequency and consistency [9–11]. If you are already taking a probiotic supplement, that is generally a good start. If you want a more tailored recommendation about taking a probiotic suited to your needs, please reach out for assistance. You can support your gut health by including foods that contain natural sources of beneficial bacteria, including kimchi, sauerkraut, kefir, and yogurt.
High Fiber Diets Support a Healthy Gut
Fiber is the part of plant foods that our bodies cannot directly digest. Fiber serves to both soften stools so they are easier to pass and increase the bulk of stools, which stimulates movement.
Foods high in fiber include fruits, vegetables, beans, lentils, peas, whole grains, nuts, and seeds. Furthermore, just like how our gut bacteria impact constipation, constipation can also impact gut bacteria. When one is constipated, stools sit in the colon for a prolonged period which can result in the growth of pathogenic bacteria [12].
Given that fiber is the main source of food for gut bacteria, eating a diverse range of plant-based food can work against the overgrowth of opportunistic bacteria and ensure the diversity and vibrancy of your internal ecosystem.
Other Factors Related to Constipation Relief
Other factors related to constipation relief are worth mentioning...
Regularity
Regular bowel movements require consistent opportunities for your body to receive the fibers that will help keep you regular.
Adequate Hydration
Adequate fluid intake will help keep stools soft. However, drinking excessive amounts of fluid has not been shown to help with constipation! Tip: your fluid intake should increase as your fiber increases.
Stress and Anxiety
Stress and anxiety can slow down digestion, leading to constipation. Deep breathing, meditation, mindfulness, and novel approaches like gut hypnotherapy are stress-management techniques that can work to get your bowels moving.
Movement
Moving your body in ways you enjoy will help get things moving along your digestive tract.
Following the Urge
If you need to go to the bathroom, putting off the urge means more water will be taken from the stool and the harder it will be to pass!
Summary
Within the complex and multifactorial issue of constipation, our gut bacteria are silently playing an important role in keeping our bowels moving. They do this by producing and regulating the metabolites that support gut motility, and they do this best when their microbial community is diverse and balanced.
A healthy gut is directly related to a high-fiber eating pattern and other important life factors like stress management, movement, and hydration. If you need help with these things, the Wise Mind Nutrition app is here to support you!
Blog Collaborator:
Misa Mojarrabi, Graduate Dietitian
References
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2. Zhang S, Wang R, Li D, Zhao L, Zhu L. Role of gut microbiota in functional constipation. Gastroenterol Rep. 2021 Oct;9(5):392–401.
3. Ohkusa T, Koido S, Nishikawa Y, Sato N. Gut Microbiota and Chronic Constipation: A Review and Update. Front Med. 2019 Feb 12;6:19.
4. Rose C, Parker A, Jefferson B, Cartmell E. The Characterization of Feces and Urine: A Review of the Literature to Inform Advanced Treatment Technology. Crit Rev Environ Sci Technol. 2015 Sep 2;45(17):1827–79.
5. Qin J, Li R, Raes J, Arumugam M, Burgdorf KS, Manichanh C, et al. A human gut microbial gene catalogue established by metagenomic sequencing. Nature. 2010 Mar 4;464(7285):59–65.
6. Pan R, Wang L, Xu X, Chen Y, Wang H, Wang G, et al. Crosstalk between the Gut Microbiome and Colonic Motility in Chronic Constipation: Potential Mechanisms and Microbiota Modulation. Nutrients [Internet]. 2022 Sep 8;14(18). Available from: http://dx.doi.org/10.3390/nu14183704
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8. Hill C, Guarner F, Reid G, Gibson GR, Merenstein DJ, Pot B, et al. Expert consensus document. The International Scientific Association for Probiotics and Prebiotics consensus statement on the scope and appropriate use of the term probiotic. Nat Rev Gastroenterol Hepatol. 2014 Aug;11(8):506–14.
9. Dimidi E, Christodoulides S, Fragkos KC, Scott SM, Whelan K. The effect of probiotics on functional constipation in adults: a systematic review and meta-analysis of randomized controlled trials. Am J Clin Nutr. 2014 Oct;100(4):1075–84.
10. Araújo MM, Botelho PB. Probiotics, prebiotics, and synbiotics in chronic constipation: Outstanding aspects to be considered for the current evidence. Front Nutr. 2022 Dec 8;9:935830.
11. Zhang C, Jiang J, Tian F, Zhao J, Zhang H, Zhai Q, et al. Meta-analysis of randomized controlled trials of the effects of probiotics on functional constipation in adults. Clin Nutr. 2020 Oct;39(10):2960–9.
12. Cao H, Liu X, An Y, Zhou G, Liu Y, Xu M, et al. Dysbiosis contributes to chronic constipation development via regulation of serotonin transporter in the intestine. Sci Rep. 2017 Sep 4;7(1):10322.
