The Gut-Brain Link: The Role of Fibre in Mental Health

Gut health has become an important topic for everyone, however is it another trend? Somewhere between scientific research, healthy smoothies, and self-care practices, we've come to realise the significance of our gut, even if we’re still figuring out exactly why it matters.

Your gut does much more than just aid in digestion. Research shows that it plays a vital role in your overall well-being, both physically and emotionally. This is especially evident through the gut-brain axis, a two-way communication network between the gut and the central nervous system, which helps regulate stress (Carabotti et al., 2015).

What can you do to support your system? Simply incorporate fibre into your diet!

Fibre is often thought of primarily as a digestive aid or a weight-loss supplement, but its benefits extend far beyond that. Let’s explore its roles:

• Your gut bacteria transform fibre into small molecules that can help reduce inflammation, nourish the cells lining our gut, and even send signals through the vagus nerve to the brain.

• Additionally, stress can lead to cravings for sugar and unhealthy fats, which can affect both mood and bowel sensitivity. Foods that are high in fibre help maintain steady blood sugar levels and enhance feelings of fullness, which can decrease cravings triggered by stress. Increasing fibre intake may promote a healthier gut microbiome and improve mental health (Yau & Potenza, 2013; Slavin & Lloyd, 2012; Mayer et al., 2015).

Interestingly, diets high in fibre have been linked to a lower risk of depression and anxiety, particularly in young people (Xia et al., 2020). Fibre plays a crucial role in promoting a diverse and balanced gut microbiome, which has been shown to reduce inflammation in the body and improve resilience under stress (Cryan et al., 2019).

You can improve your mental and digestive health by incorporating more gut-supporting fibre into your diet, such as whole grains, legumes, fruits, and vegetables. Ongoing research is increasingly showing that fibre benefits not only the body but also the mind.

Written by: Ipek Kaplan

Reviewed by: Dr Anastasia-Viktoria Lazaridi

References

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