The gut microbiome, an ecosystem of trillions of microbes that lives within our intestines, is extremely important to our overall health. Our microbiome plays an integral role in our immunity, how we digest and absorb food, produces some vitamins and is key to our mental health.

Our microbiome is made up of microbes that are beneficial to our overall health, as well as those that are pathogenic. Keeping the balance of the two in proportions that benefit our health is key. When we discuss mental health, the microbiome affects our well-being through something called the gut brain axis.

This axis is a bidirectional pathway between our gut and our central nervous system, linking the gut and brain in a way that affects our mental health. 90% of our serotonin is produced in the gut, a hormone and neurotransmitter that is important to many functions in the body that can lead to overall health. Serotonin plays a role in our sleep, managing stress, cognition, digestion and motility, cardiovascular function and sending those signals to the brain to help relieve anxiety and depression.

A healthy gut microbiome is crucial to producing healthy levels of serotonin and bolstering our mental health. In addition, a healthy gut microbiome helps our immune system which is intricately linked to the gut brain axis as well.

To help the beneficial bacteria thrive and colonize in our guts we can take actions through the food that we eat and how we handle stress.

Eating a diet high in fiber rich foods, the preferred fuel source for many beneficial gut microbes is key. Foods high in fiber includes fruits, vegetables, beans and other legumes, nuts, seeds and whole grains. By nourishing our bodies with foods that contain the macronutrients, vitamins, and minerals we need to thrive, you are not only creating a healthy body but helping to create an environment where we can also be happier. I think it is important to not only say “eat the rainbow” or encourage more fruits and veggies, but to explain why.

Consuming fermented foods such as kefir, yogurt with live cultures, kimchi, sauerkraut and kombucha, all foods high in naturally occurring probiotics. We can help to boost the gut flora by taking probiotic supplements and by eating these foods.

Managing stress: Hormones such as cortisol, a steroid hormone produced in the adrenal glands, helps to regulate immunity, metabolism, inflammation and our responses to stress. This hormone can become chronically high and lead to increased anxiety when stress is not managed. Calming our nervous system with activities that soothe like time with friends, reading, yoga, adequate sleep, mediation, moderate exercise with appropriate rest and time outdoors, are all key.

We need to start thinking about our bodies as one unit where everything is connected. Eating in a nourishing way, moving, and managing stress all have profound effects on our overall well-being, especially our mental health.

Cara Marrs is a Registered Dietitian Nutritionist.