When we think about looking after our mental health, we usually turn to stress management, sleep, therapy, and maybe medication. But what if I told you your gut health, yes, your digestive system, could play a powerful role too?
Probiotics, often known as the “good bacteria” living in your gut, are gaining recognition for more than just easing bloating or supporting digestion. Research now shows that probiotics could have a surprising impact on your brain and emotional well-being. In honour of Mental Health Awareness Month, let’s unpack how these tiny microbes might help lift your mood, ease stress, and support your nervous system from the inside out.
The Gut-Brain Connection: It’s a Two-Way Street
The gut and the brain are in constant communication via the gut-brain axis, a complex network of nerves, hormones and immune signals. If your gut microbiome is imbalanced, that conversation can turn noisy, leading to issues like anxiety, low mood, and cognitive fog. This is where probiotics step in.
A 2024 review of nearly 10 years of clinical trials found that individuals taking probiotic supplements suggest a beneficial role of probiotics in the treatment of depression and anxiety. While these results are promising, it’s important to note that not all probiotics are created equal, strain specificity matters, and treatment efficacy is likely to depend on the severity of your anxiety and depression symptoms.
Which Probiotics Might Help?
💡 Lactiplantibacillus plantarum HEAL9
This strain has shown promise in multiple areas:
- Supports mood and cognitive performance during times of stress
- Helps regulate sleep patterns
- Aids in reducing inflammation linked to psychological stress
- Shows potential as part of a combination therapy for mild-to-moderate depression
One study even combined this probiotic with SAMe (S-adenosylmethionine), a naturally occurring compound in the body. The results? Improved symptoms of depression and anxiety, alongside cognitive benefits, all with minimal side effects.
Probiotics and IBS: The Emotional Link
If you live with IBS (Irritable Bowel Syndrome), you may already know how gut issues can affect your mental state. There’s strong evidence that specific probiotic strains can ease both digestive discomfort and psychological symptoms:
- Lactobacillus plantarum 299v: Reduces inflammation, strengthens gut lining, improves IBS symptoms
- Lactobacillus rhamnosus GG: Enhances serotonin signalling, modulates immune activity, reduces gut-brain stress
This makes probiotics an exciting option for those navigating IBS with anxiety or low mood, especially when tailored to individual needs.
If you’re curious about how this fits into your life, have a look at my Nutrition Coaching page for tailored support options.
Food First, Supplements Second
Although supplements are useful, I always recommend starting with a whole-food approach where possible. Foods that support your gut microbiome and mental health include:
- Fermented foods like kefir, miso, sauerkraut, kimchi
- Prebiotic fibres from onions, garlic, leeks, bananas and asparagus
- Polyphenol-rich foods like berries, green tea, and olive oil
These foods help feed beneficial bacteria, support serotonin production, and calm inflammation, naturally enhancing your mood and energy.
Ready to Work on Your Mood from the Inside Out?
If low mood, stress or IBS are affecting your daily life, you don’t have to figure it out alone. Working with a qualified professional can help you identify the right probiotic strains, understand your gut triggers, and make sustainable dietary shifts.
Visit my Work With Me page or read more on the Blog to explore how I support clients just like you. When you’re ready, let’s chat about your next steps.
