“You are what you eat.” This is a common phrase we’ve all heard before. But what does this actually mean? Your physical and mental well-being is directly linked to the quality of food you consume. When there’s an imbalance of gut bacteria, this can lead to dysbiosis or “leaky gut syndrome.” Dysbiosis occurs when there’s an overgrowth of bad bacteria (E.coli, Clostridium, Klebsiella, and more), which disrupts the integrity of the intestinal mucosal barrier. When this disruption occurs, it can negatively affect our mood and overall mental well-being, which can lead to depression and anxiety.

There is a bidirectional communication network between the gastrointestinal tract and central nervous system called the gut-brain axis. About 90% of total serotonin is produced in our gut, which is responsible for mood regulation. A study conducted in 2022 found that individuals with dysbiosis had a 20.5% higher incidence of depression compared to 5.5% of those without dysbiosis. The study concluded that dysbiosis was significantly associated with the incidence of depression.

So, what can you do to improve your gut health and mental well-being? Here are five simple things you can do:

• Get rid of ultra-processed foods (soda, packaged sweets, prepared frozen meals, potato chips, and more). These foods disrupt the gut microbiome and increase gut inflammation.

• Eat more fermented foods (sauerkraut, kimchi, kefir, Greek yogurt, sourdough). Fermented foods contain Lactobacillus, Bifidobacterium and Lactococcus, which are beneficial bacteria for our gut.

• Increase prebiotic fiber intake with foods such as garlic, onions, asparagus, and bananas. Prebiotics are fuel for beneficial bacteria in our gut.

• Prioritize sleep. At least seven to eight hours of uninterrupted sleep per night. Poor sleep quality alters our gut microbiome and increases inflammatory signaling through the gut-brain axis.

• Take a good quality probiotic. Providing your gut with beneficial bacteria can help restore a healthy gut microbiome. Look for high-quality probiotics that contain strains of either Lactobacillus or Bifidobacterium.

Additionally, dysbiosis testing can be helpful in identifying specific imbalances in your gut microbiome. These include tests such as GI Effects and GI 360, which are available through diagnostic companies like Genova Diagnostics and Evexia Diagnostics.

Grant Thomas, APRN, AGACNP-BC, CFMP, FNP-C, works alongside Inga Santoro, RN, EMT-P, to provide mobile direct primary care and functional medicine in Brevard County. For further information on dysbiosis testing and treatment, visit BlueHeronWellnessBrevard.com or call 321-222-7842.