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In part one of this series, we discussed how inflammation, in general, contributes to mental health challenges like depression and anxiety. In this eighth part, we will focus specifically on how gut inflammation, including a condition known as “leaky gut,” has been shown to directly impact mental well-being. Research is increasingly revealing how chronic gut inflammation can disrupt the gut-brain connection, potentially worsening symptoms of anxiety and depression. We will explore how conditions like IBS and IBD heighten the risk of these mental health issues and look at the foods and lifestyle changes that can help reduce gut inflammation and improve overall mental health. If you have chronic digestive symptoms and are struggling with depression or anxiety, healing the gut might be a piece of the puzzle in helping you heal.
The Impact of Inflammation on Mental Health
Inflammation plays a significant role in the connection between gut health and mental well-being. Researchers have found that individuals with conditions like irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD) often experience higher rates of depression and anxiety (17, 20, 42). In fact, some studies estimate that 50-90% of people with IBS also suffer from psychiatric disorders (18). In the past, we didn’t have the understanding of the microbiome, inflammation, and the immune system that we do today. However, doctors often noticed that patients with IBS also struggled with stress and anxiety, and when these issues were managed, their symptoms improved.
Certain immune markers, like cytokines, which are associated with gut inflammation, have also been linked to depression. Some researchers believe that addressing inflammation could help alleviate depression symptoms, potentially opening new avenues for treatment (19). Interestingly, inflammation has been shown to convert tryptophan into neurotoxic compounds. Tryptophan is a precursor to serotonin, a neurotransmitter crucial for mood regulation, and its depletion can contribute to depression and anxiety. Some researchers now propose that these neurotoxic compounds, rather than the depletion of tryptophan itself, could be a primary cause of depression (21).
Foods That Help with Gut Inflammation
Turmeric (46): Stir turmeric into the pan after adding olive oil, before cooking your food, or mix it into dishes with chicken, fish, or vegetables. Another great option is golden milk, a traditional Indian anti-inflammatory drink made with turmeric, coconut milk, ginger, and cinnamon.
Ginger (47): Ginger helps with digestive issues, particularly by reducing inflammation. It pairs well with most fruits, so consider adding a small piece of ginger to your smoothie or making ginger tea with raw honey for an extra boost.
Fish High in Omega-3s (48): Include fish such as salmon, mackerel, sardines, rainbow trout, mussels, and herring in your diet to benefit from their anti-inflammatory omega-3 fatty acids.
Berries High in Polyphenols (49): Enjoy a morning berry smoothie or pair fresh berries with yogurt or oatmeal to take advantage of their antioxidant properties and polyphenols, which help reduce inflammation.
Extra Virgin Olive Oil (50): This cooking oil is ideal due to its antioxidants, which protect the oil from oxidative damage during heating. Although it has a lower smoke point, research shows that it remains a top choice, as it undergoes less oxidation and forms fewer carcinogens when heated (51).
“Leaky Gut” and Depression
Another concept gaining attention is the idea of “leaky gut.” This occurs when the intestinal barrier becomes compromised, allowing harmful bacteria to leak into the bloodstream. This leakage can trigger an immune response, causing inflammation (22) that may contribute to mental health issues like depression.
Studies suggest that restoring a healthy gut barrier or using probiotics to improve gut health may help reduce inflammation and improve mood. However, much more research is needed to fully understand the relationship between gut permeability and mental health.
The following is a list of factors that have been shown to cause leaky gut:
- Genetic Predisposition: Some individuals may be genetically predisposed to leaky gut due to heightened sensitivity to environmental factors. This sensitivity can trigger autoimmune responses that damage the intestinal lining, making them more vulnerable to gut permeability (40). What to do about it: Follow an anti-inflammatory diet, actively work on reducing stress, optimize sleep, get daily sunlight, and switch to more natural cleaning and body care products (EWG.org is a great resource).
- Poor Diet: A diet high in inflammatory and allergenic foods can compromise gut health. Common culprits include a low-fiber diet (32, 38) (e.g., high in white flour and refined sugars), certain additives (24, 37), artificial sweeteners (26), and alcohol (31). These foods can trigger inflammation in the gut, weakening the intestinal barrier. What to do about it: Get most of your carbs from starchy vegetables, fruit, beans, and whole grains. Increase fruit and vegetable intake and try to incorporate a variety of plant-based foods. Limit or avoid artificial ingredients and alcohol.
- Chronic Stress: Prolonged emotional and physical stress can disrupt gut health by affecting the balance of hormones and gut microbiota. Stress can trigger inflammation and increase intestinal permeability, contributing to leaky gut (38). What to do about it: Practice coping strategies such as meditation and breathwork. It may also be helpful to challenge beliefs that lead to stress and work with a therapist.
- Toxin Overload: A build-up of toxins in the body, including drugs, alcohol, and environmental chemicals, can damage the gut lining. Notable offenders include pesticides (25), tap water contaminants (34-36), aspirin, NSAIDs (27-30), and phthalates leaching from plastic (55). What to do about it: Use a high-quality water filter to eliminate chlorine and fluoride, incorporate anti-inflammatory herbs into your diet, limit NSAIDs, buy organic when possible, avoid drugs and alcohol, switch to natural cleaning and body care products, and use glass, stainless steel, and ceramic instead of plastic.
- Bacterial Imbalance (Dysbiosis): A healthy gut relies on a balance of beneficial and harmful bacteria. Dysbiosis, an imbalance of gut microbiota, can weaken the intestinal barrier. Research shows that gut microbiota plays a critical role in immune function, cell growth, and metabolism, so maintaining a healthy balance is vital for preventing leaky gut (32). What to do about it: Increase intake of fiber-rich foods (e.g., raspberries, avocado, chia seeds, flax seeds) and prebiotic-rich foods (e.g., shiitake mushrooms, Jerusalem artichokes, onions). Consider adding a probiotic supplement. Reduce consumption of white flour, white sugar, and saturated fats.
- Gut Infections: Infections caused by harmful bacteria, viruses, or parasites can directly damage the lining of the gut, contributing to increased permeability (38). The immune system’s response to these infections can exacerbate the problem. What to do about it: This is more common than people think. If diet changes haven’t helped or if “healthy gut foods” worsen symptoms, you may have a gut infection. It’s advised to work with a knowledgeable healthcare provider.
- Chronic Inflammation: Ongoing inflammation in the body can cause the tight junctions between intestinal cells to loosen, leading to a leaky gut. Conditions like autoimmune diseases, inflammatory bowel disease (IBD), and even food allergies can promote this inflammation (38). What to do about it: If you have an autoimmune condition or elevated inflammatory markers, consider an elimination diet (e.g., gluten-, dairy-, corn-, soy-free) if the Mediterranean diet alone isn’t enough to reduce inflammation. Consider supplements that help with inflammation, like EviNature and VisAsta. Check your Vitamin D levels, as supplementation may be necessary.
- Use of Antibiotics: While antibiotics are important for fighting bacterial infections, their overuse can negatively impact the gut microbiome (33). They not only kill harmful bacteria but also beneficial microbes essential for gut health, which can lead to dysbiosis and leaky gut. What to do about it: Practice good hygiene to prevent infections, and discuss alternatives with your doctor. Be proactive — if people around you are getting sick, try ginger, lemon, lemon peel, and raw honey every few hours, or top your food with fresh garlic pesto.
- Nutrient Deficiencies: A lack of key nutrients, such as vitamin D and vitamin A, can impair the intestinal lining’s ability to function properly (38). These nutrients support the integrity of the gut barrier, and deficiencies can contribute to its breakdown. What to do about it: Test Vitamin D levels and supplement if needed. Animal protein is a good source of vitamin A, while plant sources have trouble being converted to its active form by some people. If you’re vegan and experiencing dry skin, thinning hair, night blindness, frequent infections, or slow wound healing, you might need to supplement with Vitamin A.
- Food Sensitivities and Allergies: Certain food sensitivities, such as to gluten, dairy, or soy, can trigger immune reactions that inflame and damage the intestinal lining. Repeated exposure to these triggers can lead to chronic leaky gut (23). What to do about it: If you’re unsure whether you have a food sensitivity, you can either try an elimination diet to see if it helps or consider food sensitivity testing. However, be aware that these tests are not always accurate and may not be covered by insurance.
How to Heal a Leaky Gut
While many herbs and nutrients — such as marshmallow (54), slippery elm (53), glutamine (52), and zinc carnosine (52) — have been shown to help heal a leaky gut, it’s important to address the underlying cause of the issue. Without doing so, the condition is likely to return or may never fully heal. On the other hand, if the underlying cause is addressed, leaky gut can often heal on its own. That being said, these herbs and nutrients can be supplemented to help speed up the healing process for those who wish to do so. Many great products combine these common nutrients, such as Patient One GastroOne, which tends to be more affordable than other options. Alternatively, you can enjoy marshmallow (the herb, not the sweet treat) and slippery elm in tea form.
Stress, Gut Health, and Mental Well-Being
Chronic stress can disrupt the gut microbiome, intensifying the body’s stress response and increasing susceptibility to anxiety and depression. Research shows that stress can alter the composition of gut bacteria (41), which impacts brain function through the gut-brain connection. One way this happens is by disrupting the tryptophan-kynurenine pathway, preventing the conversion of tryptophan into serotonin, a neurotransmitter linked to mood regulation. This leads to lower serotonin levels, contributing to anxiety disorders (9). Interestingly, studies suggest that probiotics, which help restore a balanced gut microbiome, may alleviate the stress response and improve symptoms of anxiety and depression (10-12).
Closing Thoughts
Addressing digestive issues on your own can feel overwhelming, and it’s important to seek professional guidance. If you’ve never seen a gastroenterologist, it could be worth getting checked out to ensure everything is functioning properly and to explore testing options. From there, working with a nutritionist who specializes in digestive health can be incredibly helpful.
Alternatively, for mild digestive symptoms that many might ignore or push through, consider trying some of the ideas in these posts. These digestive issues might be impacting more than what meets the eye – they could be contributing to your mental health. Taking these steps could be key in improving both your gut health and mental health.
