Ep 7: For the Love of Guts part 2 - How to Support the Microbiome for Better Mental Health

Fibermaxxing, prebiotic sodas, psyllium husk chugging?Are we actually improving our gut health or are we just chasing trends?In this episode of Bite of Mind, we break down what prebiotics and probiotics really are, how they connect to mental health through the gut–brain axis, and what the research actually says about fiber, probiotics, and microbial diversity.We also cover when supplements might make sense, why more isn’t always better, and how to support your microbiome in realistic, sustainable ways.For more information about the gut–brain connection and what it means for depression and mental health, check out part 1 of our conversation. Time Stamps:(00:00) Intro(02:22) What the heck is a pre-biotic and how does it differ from a pro-biotic?(04:02) Is fiber a prebiotic? And fiber categories(08:38) Fibermaxxing, online trends, side effects of too much too quick, and IBS(16:13) Research on FOS supplementation (23:20) Back to fibermaxxing and online trends(26:40) How to support our microbiome without overhauling our lives.(35:07) Probiotics, supplements, and do they actually work?(48:58) Dietitian rant (for a minute) - Why is everything always so extreme??(50:20) Closing thoughts and summaryConnect:A huge thank you to our listeners for supporting us on this new adventure! We’re still figuring things out, so if you hear strange audio or a few awkward pauses… just know it’s part of the real, unfiltered journey :)Want to stick with us as we grow? Give us 5 stars and hit follow to catch every new episode and get more tips and real talk on nutrition and mental health!You can also follow us on instagram or TikTok! Disclaimer:This podcast is for educational and informational purposes only and is not a substitute for medical advice, diagnosis, or treatment. Listening does not establish a provider–patient relationship. Always consult a qualified healthcare professional for personalized guidance.Research:1. NIH survey:https://www.nccih.nih.gov/health/statistics-from-the-national-health-interview-survey2. FOS systematic review and meta-analysis https://pmc.ncbi.nlm.nih.gov/articles/PMC9413759/3. Articles on Bifidobacterium and Major Depression https://www.sciencedirect.com/science/article/abs/pii/S0889159121006267https://www.sciencedirect.com/science/article/abs/pii/S0165032718313600https://www.gastrojournal.org/article/S0016-5085%2817%2935557-9/fulltext4. Probiotics and Major Depression https://www.nature.com/articles/s41398-022-01977-zhttps://pubmed.ncbi.nlm.nih.gov/21229254/5. Prebiotics and Depression - mice modelshttps://www.biologicalpsychiatryjournal.com/article/S0006-3223%2817%2930042-2/abstract