22/07/2025
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Gut-brain connection: microbial metabolites shape the mind!
The intestinal microbiome is a true biochemical plant that produces metabolites such as short-chain fatty acids (SCFA), such as butyrate and propionate, primarily through bacteria such as Faecalibacterium prausnitzii and Roseburia. When these AGCCs cross the intestinal barrier, they modulate inflammation and influence brain chemistry.
🔹The intestinal microbes also synthesize neurotransmitters: more than 90% of serotonin is produced in the gut, just like GABA and acetylcholine, which all play a key role in mood and cognition!!!
🔹We also know that regular physical activity increases the abundance of beneficial Firmicutes, namely Lactobacillus and Bifidobacterium, and stimulates the production of SCFA. Studies show that active people have greater microbial diversity and lower inflammation markers and stress hormones => exercise is a natural modulator of the gut-brain axis.
🔹 Diets rich in dietary fiber (fruits, vegetables, whole grains) feed SCFA producing bacteria, strengthening the integrity of the intestinal barrier and reducing systemic inflammation. Conversely, fat and sugar-rich diets diminish microbial diversity and disrupt bowel permeability, which is linked to an increased risk of depression and anxiety.
Let's face it: the craze for "psychobiotics" goes beyond science. While some strains seem promising, very few have been rigorously tested in large-scale, well-controlled clinical trials. Many dietary supplements are making bold promises with no data to back them up.
🔹Don't be fooled by the media hype, always check the scientific data before buying the latest brain and gut supplement. Small, sustainable changes to your diet, physical activity, and lifestyle remain the most powerful ways to support your microbiome and your mind.
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