“Meditation…is really powerful, almost scary. It lifts the rug out from under your subconscious and blows the dust away.” –Amanda Palmer
The gut-brain axis, the mysterious connection between gut bacteria and mood, is a two-way street: not only can our bacteria affect our mental state, but our minds can also affect those same bacteria. Could meditation also affect our gut microbiome?
Source: Scott Anderson/Midjourney
The gut-brain connection
We know the main pathways involved in the gut-brain axis. They include the nervous system, immune system, and endocrine (hormonal) system.
But if it’s shocking that tiny microbes can affect the brain, it’s even stranger that the brain can affect gut bacteria. But it appears to be a real phenomenon: Researchers report that cognitive behavioral therapy can affect gut bacteria and even improve irritable bowel syndrome (IBS).
Now, researchers in Shanghai report that meditation appears to affect our gut bacteria, too: They looked at Buddhist monks and compared their gut bacteria with those of their non-meditating neighbors, finding differences in their microbial composition.
In particular, they discovered several genera. Prevotella, Megamonasand Faecalibacterium The meditators had a richer gut microbiota. “The richer gut microbiota in monks is associated with a reduced risk of anxiety, depression, and cardiovascular disease, and may enhance immune function,” the study authors wrote.
The study was small and lacks sufficient biological investigation to say exactly how meditation affects gut bacteria. Observational studies like this can only infer associations, not causation. For example, it’s possible that certain strains of gut bacteria make people more meditative, and not the other way around. Either way, the study poses new obstacles to the pathways between the gut and the brain.
How does the meditation-microbe connection work?
Other studies have suggested several mechanisms that could potentially explain the results of this study.
For example, previous research has shown that mental efforts to reduce anxiety can lower cortisol levels, which in turn can affect the gut microbiome. Studies in mice support this, demonstrating that stress can have a negative effect on the gut microbiome. When stress is relieved, the gut microbiome returns to a healthier state. It is therefore not inconceivable that at least some of the benefits of meditation stem from improved gut health.
Does this mean you should get into lotus position and start meditating? Probably. But there’s another easy way to boost your gut bacteria: through your diet. Switching to a Mediterranean-style diet high in a variety of vegetables, fish, nuts, and fermented foods can improve your gut flora in a week or two.
Your gut bacteria craves prebiotic fiber, found in vegetables like onions, lentils, asparagus, artichokes, and beans. When beneficial microbes ingest fiber, they produce short-chain fatty acids, like butyrate, which repair and nourish the cells lining your intestines. If your intestinal lining is strong, bacteria won’t get into your bloodstream, where they don’t need to be.
The proliferation of good bacteria helps to eliminate pathogens in the gut, remove toxins and improve overall health. A healthy gut sends a message quickly – the message travels up the vagus nerve to the brain, ultimately improving mood and cognition.
summary
The benefits of meditation may not just be in your head. It may also improve your gut bacteria. Better gut health may prevent toxins and bacteria from “leaking” into your bloodstream and being sent to every organ in your body. If further research verifies this finding, meditation could become an important part of a health strategy to keep your brain-gut axis working at its best.
Meditation, combined with a healthy Mediterranean diet, can help you feel happier and mentally alert. Dealing with modern stress may be easier than you think.
