The Everyday Food That Could Help to Reverse Depression

The Everyday Food That Could Help to Reverse Depression

There’s absolutely no doubt that a healthy gut is important for mental health. We’re still discovering the detail of the connection, but what we do know is that the relationship between the two is a strong one, and that together they form an integral part of the clockwork that keeps us happy, healthy and functioning well. 

Happy Gut, Happy Head – What’s the Connection?

In the intricately folded tissue that lines the gastrointestinal tract are 200-600 million neurons. This is affectionately known as ‘the brain in our gut’ or ‘our second brain’. Messages are sent back and forth between our main brain and the brain in our gut, directly influencing mood and feelings of stress, anxiety and sadness, as well as memory, decision-making and learning. Our gut also stores 90-95% of the body’s serotonin, the neurochemical that is responsible for mood. 

For some time now, the importance of the gut microbiome (the collection of good and bad bacteria and in our gut) has drawn immense interest from researchers who are keen to unravel their importance to mental health.

‘When you’re stressed you increase your chance of being depressed, and that’s been known for a long, long time. So the question that we wanted to ask is, does the microbiome participate in depression?’ – Alban Gaultier PhD, the UVA Department of Neuroscience and its Center for Brain Immunology and Glia.

Easing depression through the gut. The research. 

New research from the University of Virginia School of Medicine has found that a diet that includes Lactobacillus, a probiotic bacteria found in yoghurt with live-cultures, could help to reverse the symptoms of depression.

The study was conducted in mice, but don’t let that take away from the importance of the findings. Mice are often used in these sort of experiments because of their various similiarities to humans, including biological and behavioural.

The researchers looked at the gut microbiome of the mice before they were stressed, and again after. There was a fascinating difference in the make-up of the gut microbiome before and after the mice were exposed to stress, with the mice showing a noticeable loss of Lactobacillus following their exposure to stress. Depression, or ‘despair behaviour’ emerged following the loss of Lactobacillus, but when the mice were given Lactobacillus with their food, they returned to almost normal.

‘A single strain of Lactobacillus is able to influence mood.’ – Alban Gaultier PhD.

How does Lactobaccilus make such a difference to mood?

The researchers explored further to try to understand how Lactobaccillus influences depression. They discovered that the levels of Lactobacillus in the gut affects a metabolite in the blood called kynurenine. This metabolite has been shown to drive depression. When Lactobacillus in the gut dropped, kynurenine increased. When kynurenine increased, and depression set in.

‘[Kynurenine is] something produced with inflammation that we know is connected to depression.’ – Ioana Marin, researcher.

Where to now?

The researchers are now intending to explore the relationship between Lactobacillus and depression in humans. Given the strength of their recent findings, they will see similar results in people as they did in the mice.

‘The big hope for this kind of research is that we won’t need to bother with complex drugs and side effects when we can just play with the microbiome. It would be magical just to change your diet, to change the bacteria you take and fix your health – and your mood.’ – Alban Gaultier PhD.

A caution.

Further study is needed to understand the connection between Lactobacillus and depression in people. In the meantime, taking yoghurt with Lactobacillus won’t hurt, but it’s critical that if you are taking medication for depression, you don’t stop taking it without close consultation with a doctor.

The introduction of probiotics to has to happen slowly. Introducing large quantities of probiotics into your diet can lead to a worsening of symptoms because when probiotics kill off pathogens, they release toxins. It is these toxins that are likely to be already contributing to symptoms (depression, anxiety, physical illnesses), but when the release of toxins is suddenly increased (by the increase of probiotics), the symptoms may also increase. Go gently, and if you are unsure, talk to a pharmacist, doctor or naturopath for guidance.

And finally …

Depression is far too common. According to researchers, about 7 percent of people will experience a major depressive episode. This doesn’t take into account the people who have symptoms that aren’t at clinical levels, but which still cause some level of disruption to day to day life. 

Depression is so much more than sadness. It steals feelings and leaves a heavy-hearted hopelessness in its place. It can be relentless like that. The medication available at the moment can be helpful, but not for everyone. Research has shown that many lifestyle factors that are healthy for all of us, such as meditation, social connection, exercise, and gut health can have a significant impact on the symptoms of depression. Although more research is needed to confirm the effect of Lactobacillus on depression, anything that won’t cause harm, but which has the potential to improve symptoms is certainly worth trying, and could actually make an important difference. 

15 Comments

Paul

I’ve never actually thought about this or heard about it before so thanks for sharing this post. Depression is indeed a silent killer and any helpful tips is very much appreciated.

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Glenis

Wow this article just reinforces a testimonial from a lady using Modere Probiotic powder who found it lessened her symptoms of depression. Important to note that you must ease into using it however. I’ve been diagnosed with leaky gut and have also battled depression over the last few years. Eating my homemade Easiyo yoghurt is no chore. Greek natural with my own raw honey or as a treat Banoffi pie flavoured with probiotics yum yum.. I’m one happy chappy now!

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Sharon M

I’m wondering is this really is a cause and effect situation. And, also how much yogurt is needed to relieve depression and how often. I have had gut problems all my life and depression all my life and would consider anything to relieve either or both conditions.

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Karen Young

This is a great question. It’s likely that both the gut and the brain will influence each other in some ways, but it seems the influence of the gut on the brain is a significant one. The longest pair of nerves exiting the brain is called the vagus (it’s one pair of 12 pairs of nerves that run from the brain). The vagus nerve runs from the brainstem to the belly and touches the heart and most major organs along the way. About 90% of the fibres in the vagus, carry information from the internal organs in the chest (such as the heart) and the abdomen to the brain, not the other way around.

There is more research needed to understand the exact detail of the relationship between Lactobacillus and depression in humans, but Lactobacillus supplements are readily available in pharmacies, health foods and supermarkets.

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JenV

This has been my experience as well. Having suffered from depression my whole life, I have had relief (unmedicated) for the first time ever since we removed gluten from our diets when my son needed a gluten free diet. I have been depression and anxiety free for 5 years since we’ve started. If I accidentally eat gluten, I have about two to three days of mild anxiety or sadness. The “no-cebo effect” can not account, because every time I’ve unknowingly consumed gluten, I feel the unexplained anxious feelings, then I can trace back to the day before having eaten at restaurant or I look at a package that I thought was gluten free and found out that it wasn’t after all. It is clear enough to me, that I avoid gluten as though I were allergic (versus sensitive). I will recommend to anyone that is having unexplained or difficult to treat depression or anxiety that their gut is telling them something about what they are eating.

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Cee

I don’t do cleanses but I’ve found info that Kefir and Kombacha work. Saurkraut too. Any fermented foods or drinks help give a heather gut bacteria. Yogurt but not the regular sweetened kind. The sugar in that feeds bad bacteria.

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Blessed Unrest

I have a son who has always been different. His hyperactivity, poor impulse control, sensory seeking, mood swings, and tantrums were a constant.

I got an assessment, diagnosis, and treatment, and it was ok but the emotional lability was still a strong feature and it was causing problems at school and home.

His brother got very sick and was diagnosed with coeliac disease, and it was easier for the family to go gluten free.

Within a week the tantrums, mood swings, and emotional outbursts were gone. Different kid. Teachers were amazed. My son could feel the difference within himself. He says that gluten made him angry.

He tested negative for coeliac disease.

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Karen Young

The influence of diet on mental health is huge. We are learning more and more about the detail of the mental health/ gut health connection, but there is so much we still don’t know about the effect of diet on mood and mental health, but the effect is huge. I’ve heard of a number of other people who have an intolerance to gluten but tested negative for coeliac. What a difference you have made to your son by discovering the relationship between gluten and his moods.

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Cathy

I am a total convert to probiotics. It’s makes all the difference in the world in my mood.
There 5 things changed my life by settling my tummy and depression ( and IBS) along with the probiotic taken with meal. Daily Fish Oil capsules ( store in freezer and you don’t get any fish taste); essential digestive enzymes ( I got Essentialzyme from Young Living) and “Comfortone” also from Young Living) and Calcium 1000 mgs and multivitamin. I get chewy ones to eliminate nausea I got from other ones. I enjoy but limit sugar, coffee one cup only; bread; and cheese. I eat slowly and with mindfulness.
Meditation essential as well to reduce stress.

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Peggy

Is the bacteria clearly noted (and required to be noted) on yoghurt packaging? Just wondering how to know if one yoghurt may have it while another does not.

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Leoni

I make my own yogurt with Easiyo and its easy, ultra fresh and full of these bacteria.

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Patty

Peggy, it will be on the package somewhere if the yogurt has this. Some don’t so look carefully.

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Sharon H.

I have had my own horrible experience with my intestinal flora being disrupted. I was put on Amoxicillin for ten days. By day seven, bouncing off the walls hardly describes how I felt. On that day, suicidal ideation was taking over. My husband said to stop the drug even with just three days left and sure enough my mental state improved.

Any professional I mentioned this to would not believe that the antibiotic could cause this. Finally my psychiatrist had the answer–saying how our mental states are very dependent on our guts working properly and that the antibiotic disrupted this function. He said that it was affecting the serotonin balance. So I can personally vouch to the veracity of this article and learned the hard way. I also discovered similar serious mental disruptions on different forums from this drug. It was very scary.

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Karen Young

Sharon this sounds so scary for you. Your symptoms make a lot of sense and I’m so pleased you were able to find someone who was able to make sense of what you were going through. There is still so much we need to know, but without a doubt our mood and mental health and so connected to what is happening in our gut. Thank you for sharing your story.

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Kelly

Interesting!!! Is this why so many people do a ‘cleanse’? Could be! About 2 months ago a good friend was telling me about a body/liver cleanse. And last week I was talking with a co-worker about a cleanse on the bacteria most everyone has. I’m seriously looking into this to be ‘healthier’ which could eliminate potential disease risks.

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Adolescence is all about the transition from childhood to adulthood. It can be a confusing time for everyone - not just for our teens but also for the adults who love them. 

Too often, the line between childhood and adulthood can be a blurry one. The expectations of adulthood can come charging at them, but without the freedoms, confidence, or capabilities that adulthood brings. They can feel with such depth and intensity, but without the adult wisdom or experience to make sense of those feelings. 

They’ll be okay, but it might feel wobbly for a while. In the meantime they will look to us for signs of safety and certainty. This doesn’t mean certainty that everything will always be okay - it won’t be - but certainty that they’ll get through, certainty that they are extraordinary, and needed, and that their will be a space and a place in the world that only they can fill.

We might not always feel that certainty. Some days we might ache, and wish we could make their world feel softer for a while. In those times, it will be less about what you do and more about who you are - being the one who can be with them without needing them to be different, the one who can handle any of their hurts or heartaches with gentle, certain hands, the one who can block out the world for a while by letting them rest in our care without needing them to be, or do, or give anything back in return.♥️
For our children, we start building the foundations for adolescence in their earliest years - the relationship we’ll have with them, who they are going to be, how they are going to be. One of the things we’ll want to build is their capacity to know their own minds and be brave enough to use it. This isn’t easy, even for adults, so the more practice we give them, the more they’ll be able to access their strong, brave, beautiful minds when they need to - when we aren’t there.

This means letting them have a say when we can, asking their opinions, and letting them disagree.

When kids and teens argue, they’re communicating. We need to listen, but the need won’t always be obvious. When littles argue because it’s spaghetti for dinner and ‘I hate spaghetti so much’ (even though last week and the 5 years before last week, spaghetti was their favourite), they might be expressing a need for sleep, power and influence, or independence. All are valid. When your teen argues because they want to do something you’ve said no to, the need might be to preserve their felt sense of inclusion with their tribe, or independence from you. Again, all valid. 

Of course, a valid need doesn’t mean it will always be met. Sometimes our needs might need to take priority to theirs, such as our need to keep them safe, or for them to learn that they can still be okay if everything doesn’t go their way, or that sometimes people will have conflicting needs that need to take priority. What’s important is letting them know we hear them and we get it.

It’s going to take time for kids to learn how to argue and express themselves respectfully. In the meantime, the words might be clumsy, loud, angry. This is when we need to hold on to ourselves, meet them where they are, let them know we hear them, and step into our leadership presence. We might give them what they need because it makes sense and because there isn’t enough reason not to. Sometimes, after giving them space to be heard we’ll need to stand our ground. Other times we might solve the problem collaboratively: This is what you want. This is what I want. Let’s talk about how we can we both get what we need.♥️
Anxiety will always tilt our focus to the risks, often at the expense of the very real rewards. It does this to keep us safe. We’re more likely to run into trouble if we miss the potential risks than if we miss the potential gains. 

This means that anxiety will swell just as much in reaction to a real life-threat, as it will to the things that might cause heartache (feels awful, but not life-threatening), but which will more likely come with great rewards. Wholehearted living means actively shifting our awareness to what we have to gain by taking a safe risk. 

Sometimes staying safe will be the exactly right thing to do, but sometimes we need to fight for that important or meaningful thing by hushing the noise of anxiety and moving bravely forward. 

When children or teens are on the edge of brave, but anxiety is pushing them back, ask, ‘But what would it be like if you could?’ ♥️

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Except I don’t do hungry me or tired me or intolerant me, as, you know … intolerably. Most of the time. Sometimes.
Growth doesn’t always announce itself in ways that feel safe or invited. Often, it can leave us exhausted and confused and with dirt in our pores from the fury of the battle. It is this way for all of us, our children too. 

The truth of it all is that we are all born with a profound and immense capacity to rise through challenges, changes and heartache. There is something else we are born with too, and it is the capacity to add softness, strength, and safety for each other when the movement towards growth feels too big. Not always by finding the answer, but by being it - just by being - safe, warm, vulnerable, real. As it turns out, sometimes, this is the richest source of growth for all of us.

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