A new systematic review suggests that yoga and Buddhist meditation may support beneficial gut bacteria and metabolites, but a plant-based diet and limited clinical evidence make it difficult to disentangle the true microbiome impact.
Effects of yoga and meditation on the human gut microbiota: A systematic review. Image credit: PeopleImages / Shutterstock
Recent research published in I journalinternational yoga journal published a systematic review examining the clinical evidence regarding the effects of yoga and meditation practices on the human gut microbiome.
Host-microbiota interactions and the effects of yoga and meditation
The human body has a complex microbial community that lives in multiple locations, and the intestine is particularly home to a diverse population of bacteria. These microorganisms, mainly from the phyla Firmicutes, Bacteroidetes, Actinobacteria, and Proteobacteria, play important roles in metabolism, immune function, vitamin synthesis, and defense against pathogens. Most are nonpathogenic, but their composition and function are shaped by genetics, environment, lifestyle, and especially exposure to antibiotics.
Host-microbiota interactions are now recognized to be central to the development and progression of a wide range of diseases, including gastrointestinal, neurological, and cardiometabolic disorders. These effects are mediated by complex neural, neuroendocrine, and immune communication pathways that connect the brain, gut, and microbiome in a bidirectional signaling network.
The gut microbiome produces bioactive metabolites that modulate host physiology. Disruption of this microbial balance, known as dysbiosis, is associated with a variety of diseases. Experimental models reveal a link between dysbiosis, metabolic dysfunction, and immune-mediated diseases. Interventions such as fecal microbiota transplantation (FMT) highlight the potential for microbiota-targeted treatments in gastrointestinal diseases.
External factors such as diet and mental health are major regulators of gut microbiota composition and function. Both dietary patterns and psychosocial stress have been shown to alter brain-gut-microbiome interactions and influence neurological and mental status. It has been hypothesized that mind-body practices such as yoga and meditation influence these pathways, but the mechanisms underlying this effect remain unclear.
Rooted in ancient Hindu and Buddhist traditions, meditation is also found in other major religions. Modern practices include many different forms, including those derived from the fields of yoga and mindfulness. Yoga and meditation, especially those comprised of Raj Yoga and Ashtanga Yoga, integrate ethical, physical, and meditative practices. Although their benefits for stress reduction and well-being are well-documented, scientific understanding of their direct effects on the gut microbiome is limited.
Exploring the impact of mind-body practices on the gut microbiome
This systematic review includes studies that investigated how yoga and meditation affect the gut microbiome of humans of all ages and genders. Eligible studies were obtained from institutions, organizations, universities, online platforms, and conference proceedings. Studies lacking sufficient data or full text were excluded. All relevant studies were retrieved from electronic databases such as SCOPUS, PubMed, Google Scholar, and Cochrane Controlled Trials Register.
Yoga includes lifestyle practices such as dietary and behavioral changes, physical activity, breathing techniques, relaxation, and meditation. The main outcome assessed was changes in the composition of the gut microbiota, primarily measured by 16S rRNA diversity. Secondary outcomes include changes in metabolites such as trimethylamine, trimethylamine N-oxide, short-chain fatty acids, and bile acids.
Yoga, meditation, and a favorable gut microbiome profile
Of the 247 titles and abstracts obtained during the initial literature screen, only 4 studies met the criteria for qualitative synthesis. Most exclusions were due to insufficient focus on yoga or meditation, or insufficient measurement accuracy. One of these four studies was a nonrandomized controlled trial and three were observational studies.
Of the included studies, one looked at yoga and three looked at Buddhist meditation, all looking at its effects on the gut microbiome. A total of 440 healthy adults aged 24 to 55 years participated, and the study included representatives of both genders and was drawn from China and the United States.
The yoga intervention spanned 68 days, including a preparatory yoga practice and an eight-day intensive meditation program, while participants followed a vegan diet. Control participants had no dietary restrictions. In observational studies, long-term meditators practiced 30 minutes to 2 hours of meditation daily and usually adhered to a vegan or vegetarian diet, while controls were non-meditators with no training in meditation.
The results were primarily assessed by analyzing the composition and diversity of the gut microbiota using advanced genetic sequencing and bioinformatics, and comparing meditators and controls. In the yoga study, stool samples were collected at baseline, after a preparatory phase, and 3 months after the intervention.
Metabolite profiles were investigated in two studies that measured changes in metabolites using techniques such as untargeted liquid chromatography-mass spectrometry (LC-MS) and ultra-high performance liquid chromatography (UHPLC), and one study separately assessed biochemical markers such as plasma cholesterol and apolipoprotein B.
All studies have consistently demonstrated that yoga and Buddhist meditation are associated with favorable changes in the composition of the gut microbiome, specifically increasing beneficial bacteria. Bacteroides, Faecalibacterium, rosebriaand lactic acid bacteriawhile reducing non-beneficial bacteria compared to controls. Notably, one study linked these microbiome changes to microbial profiles associated with lower risk of anxiety, depression, and cardiovascular disease, highlighting the potential impact of such mind-body practices on mental and physical health.
Yoga and Buddhist meditation were also associated with beneficial changes in metabolites. Yoga increased plasma short-chain fatty acids, and Buddhist meditation increased levels of lipids, L-dopa, and berberine, and decreased certain potentially harmful metabolites. These biochemical changes further suggest that these practices may positively impact health.
Quality assessment showed that 3 studies were rated as good and 1 as satisfactory according to the Newcastle-Ottawa scale. Importantly, no side effects were reported in any of the reviewed studies, suggesting that there are no safety signals in the reviewed evidence.
conclusion
The current systematic review showed that yoga and Buddhist meditation may benefit the gut microbiota. However, these findings are limited by the lack of randomized controlled trials and the confounding effects of vegetarian or vegan diets among participants.
Future research should prioritize well-designed RCTs to isolate the effects of meditation practices and provide clearer guidance for clinical recommendations regarding gut microbiota modulation.
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