Gut health plays a surprisingly powerful role in shaping our mood and emotional well-being. Often called our “second brain,” the gut is home to trillions of microbes that communicate directly with the brain. This is done through a complex network known as the 'gut-brain axis'.

Maintaining a balanced gut with the help of prebiotics can improve the production of mood-enhancing chemicals, like serotonin, which is primarily produced in the gut. By nurturing gut health, we’re not just supporting digestion but also fostering a healthier, more positive outlook on life.

In this article we will look at:

• Mood & the gut-brain axis
• Serotonin
• Gut health and food
• What are prebiotics?
• An easy way to get prebiotic chicory root fibre

Mood & the gut-brain axis

The gut-brain axis is a well-established through research. It is a two-way biochemical signal between the central nervous system and the gastrointestinal tract, with interplay from the gut microbiome. (The microorganisms including bacteria, fungi and viruses that live in the digestive tract).

Studies have shown that prebiotic chicory root fiber can increase the levels of beneficial bacteria in the gut, which in turn can lead to improvements in mood.

For example, a study published in the journal Nutritional Neuroscience found that participants who consumed a prebiotic supplement containing chicory root fiber for four weeks experienced significant reductions in symptoms of anxiety and depression compared to a control group.(1)

Serotonin is produced in your gut - not your brain!

 It is important to know that approximately 90% of serotonin (the 'happy hormone') receptors are located in the gut.

When people are prescribed an antidepressant such as a selective reuptake inhibitor (SSRI), the most common side effects are gut-related - such as diarrhea, nausea and other gastrointestinal issues.

Gut health & food

We all know that eating ultra-processed foods aren't the healthiest option.  On top of these foods being deficient in nutrients and high in hydrogenated fats, they also generally contain chemical additives - which affects our gut environment and increases our risk of diseases.

Unfortunately, it doesn't just stop at eating highly processed foods, regarding gut health. Herbicides and pesticides, such as glyphosate, can have a negative impact on gut and overall health and well-being.(2)

Researchers recommend 'fixing the food first' (in other words, what we eat) to help improve how we feel mentally and physically.

What are prebiotics?

Prebiotics are types of dietary fibers that feed the beneficial bacteria in our gut, helping them to thrive and maintain a healthy balance.

When the gut microbiome is balanced and diverse, (symbiosis) it can have a positive impact on various aspects of our health, including our mental health.

The International Scientific Association of Probiotics and Prebiotics state that we should be aiming for 3-5g of prebiotic fibre daily.

Find out more by reading 'What is prebiotic fibre?' here.

An easy way to get prebiotic chicory root fibre

ió fibrewater is the UK's first prebiotic-infused water that delivers precision nutrition with 100% of your daily prebiotics and 20% of your daily fibre intake, too!

Made with soluble prebiotic chicory root fibre, ió fibrewater is completely clear, has no added sugar and is just 17 kcals per bottle.

With a splash of refreshing natural fruit flavour (Lemon & Lime or Strawberry), and no 'nasty' ingredients such as artificial sweeteners, ió fibrewater is a great swap-up from other drinks, and tastes great, too!

Get 20% off your next order order of ió fibrewater by using code 'MOOD20' 

Conclusion

The gut-brain axis provides us with a better understanding of the connection between diet and disease, including mood, depression and anxiety.

Overall, while more research is needed to fully understand the relationship between prebiotic chicory root fibre and mood, the existing evidence suggests that including this dietary fibre in your diet may have a positive impact on mental health.

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(1) Prebiotics and probiotics for depression and anxiety: A systematic review and meta-analysis of controlled clinical trials https://pubmed.ncbi.nlm.nih.gov/31004628/ 

(2)  Gut microbiota and neurological effects of glyphosate      https://pubmed.ncbi.nlm.nih.gov/31442459/