Gut Bacteria
Mood Regulation
Certain gut bacteria produce neurotransmitters such as GABA and serotonin, crucial for regulating mood and reducing anxiety. Consuming probiotic-rich foods can enhance mental resilience, promoting a sense of calm and well-being. A balanced gut microbiome is linked to a more positive and stable emotional state.
Weight and Appetite Control
The brain-gut axis also plays a role in weight control and appetite regulation. Some gut bacteria influence hormones that control hunger, like ghrelin and leptin. Maintaining a diverse gut microbiome can help manage appetite and support a healthy weight, showing that our food choices impact not only physical health but also feelings of hunger and satisfaction.
Cognitive Function
Gut bacteria produce short-chain fatty acids (SCFAs) that support cognitive processes and protect against neuroinflammation. Including fiber-rich foods that promote these beneficial bacteria can enhance cognitive function, leading to sharper thinking and better decision-making.
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At The Food Lab, I focus on creating products that enhance overall well-being by leveraging the brain-gut connection. By understanding how gut bacteria influence mood, weight, and cognition, we can develop recipes and food products that support mental health and improve quality of life.
Lactobacillus spp.
Produces acetylcholine and GABA, regulates mood
Bifidobacterium spp.
Produces GABA, reduces anxiety and stress
Lactobacillus reuteri
Reduces inflammation, improves mood
Lactobacillus casei
Produces SCFAs, reduces anxiety and supports immune function
Lactobacillus acidophilus
Produces lactase, affects mood and cognitive functions
Lactobacillus rhamnosus
Reduces anxiety-like behavior, affects GABA receptors
Streptococcus thermophilus
Produces serotonin, affects gut motility and mood
Clostridium spp.
Produces serotonin, affects mood and sleep
Bifidobacterium infantis
Modulates tryptophan metabolism, influences serotonin levels
Prevotella spp.
Produces SCFAs, influences immune responses and brain function
Eubacterium spp.
Produces butyrate, supports gut health and brain function
Turicibacter spp.
Produces butyrate, supports gut integrity and brain function
Peptostreptococcus spp.
Produces isovalerate, modulates gut-brain signaling
Veillonella spp.
Produces lactate, affects exercise performance and mood
Collinsella spp.
Produces bile acids, modulates inflammation and neurotransmitter levels
Bacteroides spp.
Produces SCFAs, influences cognitive functions and stress response
Ruminococcus spp.
Produces SCFAs, supports gut-brain axis
Bacteroides thetaiotaomicron
Aids in carbohydrate metabolism, supports gut-brain communication
Bacteroides fragilis
Modulates immune responses, influences neurodevelopment
Faecalibacterium prausnitzii
Produces butyrate, reduces anxiety and depression
Alistipes spp.
Produces SCFAs, modulates inflammation and brain health
Coprococcus spp.
Produces butyrate, influences cognitive functions and mood
Roseburia spp.
Produces butyrate, reduces inflammation and supports cognition
Bifidobacterium longum
Modulates serotonin pathways, supports gut-brain communication
Akkermansia muciniphila
Maintains gut barrier integrity, modulates immune responses
Lactobacillus plantarum
Produces acetylcholine, modulates cognitive functions
Lactobacillus gasseri
Supports weight loss, reduces inflammation
Bifidobacterium breve
Supports digestion, reduces inflammation
Lactobacillus helveticus
Reduces cortisol levels, alleviates stress
Propionibacterium spp.
Produces propionate, reduces inflammation