Probiotics
Probiotics have shown promising effects in improving mental health conditions such as anxiety, depression, and other disorders. Clinical studies have found that certain probiotic strains can:
- Increase the abundance of beneficial gut bacteria like Bifidobacterium and Lactobacillus (Xiong et al., 2023).
- Decrease the abundance of harmful bacteria like Ruminococcus and Coprococcus (Xiong et al., 2023).
- Alleviate symptoms of depression, anxiety, and insomnia (Xiong et al., 2023).
Some effective probiotic strains include Lactobacillus rhamnosus, Bifidobacterium breve, and a mixture of multiple probiotic species.
Prebiotics and Postbiotics
Prebiotics, such as dietary fiber, galacto-oligosaccharides (GOS), and alpha-lactalbumin, can also benefit mental health by:
- Increasing the abundance of beneficial gut bacteria like Bifidobacterium (Xiong et al., 2023).
- Alleviating the side effects of antipsychotic medications (Xiong et al., 2023).
Postbiotics, which are metabolites produced by gut bacteria, have also shown protective effects on mental health and may be safer and more stable than probiotics. More research is needed on the specific effects of prebiotics and postbiotics on various mental disorders.
Dairy Products
Dairy products, especially fermented ones, can positively impact mental health by:
- Increasing the abundance of beneficial bacteria like Lacticaseibacillus paracasei (Xiong et al., 2023).
- Improving symptoms of depression and constipation (Xiong et al., 2023).
Fruits, Vegetables, and Medicinal Herbs
Many natural products from fruits, vegetables, and medicinal herbs have been found to benefit mental health by regulating gut microbiota:
- Higher intake of fruits and vegetables is associated with better mental health (Xiong et al., 2023).
- Flavonoid-rich orange juice can reduce depression scores and increase beneficial gut bacteria (Xiong et al., 2023).
- American ginseng extract can enhance memory and attention by modulating gut microbiota (Xiong et al., 2023).
- Ginkgo biloba leaves, Lycium barbarum, and Zanthoxylum bungeanum have shown antidepressant effects by reversing gut dysbiosis (Xiong et al., 2023).
More research is needed to explore the effects of various fruits, vegetables, and medicinal herbs on different mental disorders.
Spices and Their Bioactive Compounds
Spices and their bioactive compounds, such as curcumin, capsaicin, and the volatile oil of Zanthoxylum bungeanum, have shown protective effects against anxiety and depression by:
- Regulating gut microbiota composition (Xiong et al., 2023).
- Reversing gut dysbiosis caused by stress or inflammation (Xiong et al., 2023).
The antibacterial properties of these spices and compounds may contribute to their beneficial effects on mental health through modulating the gut microbiome.
Other Natural Products
In addition to the categories mentioned above, other natural products like tea (Camellia sinensis and non-Camellia sinensis) and their bioactive compounds may also have beneficial effects on mental health by regulating gut microbiota. However, more research is needed to explore the specific mechanisms and effects of these natural products on various mental disorders.
Conclusion
In summary, a wide range of natural products, including probiotics, prebiotics, postbiotics, dairy products, fruits, vegetables, medicinal herbs, and spices, have shown promising effects in improving mental health conditions by modulating the gut microbiome. These natural products offer potential alternatives or complementary approaches to traditional pharmacological and psychotherapeutic treatments for mental disorders. Further research is needed to fully understand the mechanisms and optimize the use of these natural products for mental wellness.
