Gut Health and Mood (Part 1): The Surprising Link Between Your Belly and Your Brain

I'm a bit embarrased to know that I haven't written much on this topic so far, considering how important it is to my practice! I plan to rectify this, starting now. Let's talk about how the gut (what you eat, intolerances, inflammation, previous infections, antibiotics etc) can influence your brain. This is going to take a few posts here and there, but let's make a start. I might even talk about how we now know there is a type of microbiome IN THE BRAIN, but that's a story for another time.

Let us begin!

Have you ever had a ‘gut feeling’ about something? I love belly metaphors. It shows us that we've always had feelings in our bodies, not just our brains or 'hearts'. Science can now confirm that our gut and brain are deeply connected, influencing everything from our emotions to our mental health. This connection is called the gut-brain axis, and it plays a crucial role in how we feel every day.

In this post (one of many), we’ll explore the relationship between gut health and mood, how an imbalanced gut can contribute to stress and anxiety, and what you can do to keep your gut—and your mind—healthy.

The Gut-Brain Axis: How It Works

Your gut and brain communicate through a complex network of nerves, hormones, and biochemicals. One of the key players in this system is the vagus nerve, a long nerve that acts like a two-way highway between your gut and your brain.

When your gut is in distress, it sends signals to the brain, which can trigger feelings of anxiety or depression. Likewise, stress in the brain can disrupt digestion, leading to symptoms like bloating, nausea, or an upset stomach.

Another major factor in the gut-brain relationship is the gut microbiome—the trillions of bacteria, fungi, and other microbes living in your digestive tract. These microbes don’t just help with digestion; they also produce neurotransmitters like serotonin and dopamine, which regulate mood and emotions. In fact, around 90% of your body's serotonin (often called the ‘happy hormone’) is made in the gut! When the microbiome is imbalanced, it can lead to changes in mood, increased stress, and even mental health disorders.

Here's a good (short) video explaining the microbiome.

How Poor Gut Health Affects Mood

When the gut isn’t functioning optimally, it can contribute to various mood-related issues, including:

1. Anxiety and Depression - An imbalanced gut microbiome can lead to low serotonin levels, increasing the risk of anxiety and depression. Research suggests that people with mental health conditions often have lower diversity in their gut bacteria.

2. Brain Fog and - Fatigue - A poorly functioning gut can lead to chronic inflammation, which affects the brain and contributes to feelings of brain fog, sluggishness, and fatigue.

3. Increased Stress Response - When gut bacteria are out of balance, the body produces more stress hormones like cortisol, making it harder to cope with everyday stressors.

4. Digestive Discomfort and Mood Swings - Conditions like irritable bowel syndrome (IBS) often go hand in hand with mood disorders. Frequent bloating, pain, or irregular digestion can leave you feeling irritable, anxious, and emotionally drained.

How to Improve Gut Health for Better Mood

The good news is that you can support your gut health—and in turn, your mood—through diet, lifestyle, and targeted supplements. Here’s how:

1. Eat More Fibre-Rich Foods

Fibre feeds the good bacteria in your gut, helping them thrive. Include plenty of:

• Whole grains (oats, quinoa, brown rice)

• Vegetables (broccoli, carrots, leafy greens)

• Fruits (apples, bananas, berries)

• Legumes (lentils, chickpeas, beans)

2. Incorporate Fermented Foods

Fermented foods contain probiotics—live bacteria that support gut health. Try adding:

• Yoghurt (with live cultures)

• Sauerkraut

• Kimchi

• Kefir

• Miso

3. Reduce Processed and Sugary Foods

Highly processed foods and excess sugar can feed harmful gut bacteria, leading to an imbalance. Cutting down on fast food, soft drinks, and refined carbs can help restore balance.

4. Prioritise Prebiotics

Prebiotics are the food that probiotics need to thrive. Good sources include:

• Garlic

• 
  

• Onions

• Asparagus

• Leeks

• Bananas

5. Manage Stress

Since stress directly affects gut health, managing it is key. Try:

• Meditation or mindfulness

• Deep breathing exercises

• Gentle movement like yoga or walking

• Getting enough sleep

6. Stay Hydrated

Water is essential for digestion and maintaining a healthy gut lining. Aim for at least 1.5–2 litres of water daily.

7. Consider a Quality Probiotic

If your gut health is struggling, a probiotic supplement can help restore balance. Look for one with multiple strains, including Lactobacillus and Bifidobacterium.

Your gut plays a far greater role in your mood than you might think. By taking care of your digestive system through diet, stress management, and lifestyle changes, you can improve not just your gut health, but your overall mental well-being.

There will be more to come on this topic, so stay tuned! I will explain more of the connections, with helpful ways to help your gut and brain perform at their best ☺