Neurotransmitters

INTRODUCTION TO NEUROTRANSMITTERS AND PROVEN BREAD

Understanding how bread influences neurotransmitters is fundamental to the BALM Protocol. Neurotransmitters—such as serotonin, dopamine, GABA, and acetylcholine—are chemical messengers that shape how we think, feel, digest, rest, and respond to the world around us. These compounds underpin mood, memory, gut motility, sleep, and stress regulation.

What many people don’t realise is that a significant proportion of these neurotransmitters are produced or regulated in the gut—not just the brain—and their production is deeply influenced by microbial activity, dietary fibre, and fermentation by-products such as short-chain fatty acids (SCFAs).

This is where Proven Bread plays a critical role. As the clinical embodiment of the BALM Protocol, this bread is far more than just nourishment. It is a functional food designed to deliver precisely what the microbiome needs to produce, modulate, and balance neurotransmitters: complex fermentable fibres, diverse polyphenols, and a live matrix of postbiotic compounds formed through long fermentation.

By restoring microbial diversity and fuelling the gut’s natural metabolic systems, Proven Bread supports the gut–brain axis at every level. It creates the conditions under which serotonin can regulate gut rhythm, GABA can calm the nervous system, dopamine can sustain motivation, and melatonin can orchestrate rest.

The following section outlines the key neurotransmitters influenced by microbial metabolism—each one an essential thread in the braid of mental and digestive wellbeing.

The Hapy Hormone – Serotonin 

– Low levels have also been linked with depression. It is produced in both the intestines and the brain: it is estimated that 90 per cent of the body’s serotonin is made in the digestive tract. The short-chain fatty acids (SCFAs, see page xx) made by our microbes actually modulate serotonin production by the cells in our gut, so we have it at optimum levels in the body. It is important to note that serotonin cannot cross the blood–brain barrier, so any serotonin that is used in the brain must first be produced inside the brain. 

GABA – Calming Anxiety 

There’s also GABA (otherwise known as gamma-aminobutyric acid), which acts as a relaxant on the brain, mitigating stress reactions conveyed by the nervous system and reducing anxiety. Lactic acid bacteria actually produce it during the fermentation process, including in that of sourdough (Yunes et al., 2016), yogurt and cheese. Probiotic Lactobacillus, such as L. rhamnosus, as well as Bifidobacterium, may even be able to help our body capture GABA, thereby helping reduce anxiety. GABA also helps regulate dopamine activity. By calming the nervous system, GABA prevents overstimulation and supports emotional stability. Fermented foods like sourdough naturally boost GABA levels, enhancing this balance.

Dopamine  – Feeling good 

Another example of the gut being at the centre of mood is an important neurochemical called dopamine, which boosts mood and is involved in regulation of movement, learning,
sense of satisfaction and emotional responses. Dopamine is often referred to as the feel-good neurotransmitter. It is a chemical that facilitates information between neurons. The brain releases it when we do things we like, such as eating or having sex. More than 50 per cent of the body’s dopamine lies in the gut. Increasing evidence shows disruption in gut microbiota composition in association with psychiatric disorders, including anxiety and depression. 

Serotonin influences the way you feel on many levels, including regulating mood, reducing appetite, and helping to establish a feeling of well-being. Altered levels of peripheral serotonin have been associated with irritable bowel syndrome (IBS), cardiovascular disease, and osteoporosis. Serotonin and Dopamine also balance each other. While serotonin promotes calmness and contentment, dopamine provides motivation and focus. Too much of one can suppress the other, so a healthy gut microbiome ensures the right balance.

Acetylcholine (ACh). – Bridging Mind, Memory, and the Gut

Acetylcholine is a neurotransmitter best known for its role in memory, attention, and learning. It allows neurons to communicate effectively and is central to cognitive function. But acetylcholine isn’t just a brain player; it’s also a key messenger in the enteric nervous system—your gut’s ‘second brain.’ Acetylcholine, essential for learning and gut motility, works alongside serotonin to maintain digestive rhythm. When serotonin levels are healthy, gut motility is smooth and efficient, preventing stress-related symptoms like IBS.

In the gut, acetylcholine regulates motility, the rhythmic contractions of your digestive muscles that help move food along the gastrointestinal tract. It ensures that digestion proceeds smoothly, and its proper functioning is crucial for avoiding symptoms like cramping, bloating, and diarrhoea often associated with IBS. Known for its role in memory, attention, and learning. Acetylcholine also influences gut motility and is a key neurotransmitter in the enteric nervous system. It is produced by some gut bacteria, such as Lactobacillus and Bifidobacterium. It plays a role in communication between gut neurons and can influence digestion and stress responses.

Norepinephrine (Noradrenaline)

Often referred to as the “fight-or-flight” neurotransmitter, it helps regulate alertness, energy, and focus. It also influences blood flow and gut motility. Produced in part by gut bacteria and involved in modulating gut motility and the immune response within the gastrointestinal tract.

Histamine: Is produced in part by gut bacteria, histamine regulates appetite and immune responses, though imbalances can lead to inflammation.

Glutamate: Vital for learning and memory, this neurotransmitter can be produced by gut microbes and helps maintain gut-brain balance.

Melatonin: Melatonin works hand-in-hand with GABA to prepare the body for rest. GABA relaxes the nervous system, while melatonin synchronises sleep patterns Beyond its role in sleep, melatonin also influences gut motility and digestion, with the gut being a significant production site. But sit role in sleep Starts with Tryptophan: Tryptophan is an amino acid found in foods like seeds, nuts, whole grains, and legumes. Your body uses it to make serotonin. Serotonin is the Next Step: Once tryptophan is converted into serotonin—mainly in your gut—it helps regulate mood, digestion, and other keyfunctions. Melatonin Comes Last: In the evening, serotonin is converted into melatonin, the hormone that tells your body it’s time to sleep. The Gut’s Role: Gut bacteria like Lactobacillus and Bifidobacterium support the process by influencing how tryptophan is turned into serotonin, keeping everything in balance.

In short, tryptophan ? serotonin ? melatonin, with your gut microbes as the key helpers along the way!