Did you know that your gut and brain are in constant communication?
This connection, known as the gut-brain axis, is a two-way street where signals travel between your digestive system and central nervous system. In fact, your gut is often called the “second brain” because it houses millions of neurons and produces around 90% of your body’s serotonin – the neurotransmitter responsible for sleep, mood, and overall wellbeing.
The trillions of bacteria in your intestines which make up your gut microbiome exert a profound effect on the central nervous system through the gut-brain axis. However, when your gut health is compromised, it can negatively affect mental clarity, mood, and energy levels.
In this blog, we will explore how your dietary choices influence the gut-brain connection, which foods support both digestion and emotional wellbeing, and simple habits to help you feel your best – inside and out.
The Gut-Brain Connection
The vagus nerve is one of the primary pathways linking the gut and brain. This cranial nerve sends signals in both directions, allowing the brain to influence digestion and the gut to impact emotions and cognitive function.
When the gut is healthy, it sends positive signals to the brain, helping with mental clarity and a stable mood. When there is an imbalance in the gut microbiome or dysbiosis, the gut health is disrupted, this can contribute to anxiety, depression and brain fog. A review published in the Asian Journal of Psychiatry found that dysbiosis contributes to mental health disorders, psychiatric illnesses and neuropsychiatric disorders like anxiety, depression, and bipolar disorders. (1)
Many key neurotransmitters like tryptophan, serotonin, dopamine and GABA responsible for mood regulation are produced in the gut. When the gut microbiome is out of balance (dysbiosis), neurotransmitter production can be disrupted leading to increased mental fatigue, mood swings and stress.
A study published in the Medicine found that emerging research emphasizes the significant role of the gut microbiome in mental disorders particularly, through the gut-brain axis. Dysbiosis of the gut microbiome can impact tryptophan metabolism and serotonin availability, contributing to neuropsychiatric disorders like depression (2)
How Diet Influences the gut brain connection
What you eat directly has an impact on the balance in your gut microbiome which in turn affects mood, brain function and mental health.
A diet rich in whole natural nutrient-dense foods will support a healthy gut-brain axis, while ultra-processed and inflammatory foods can disrupt it.
Here are 6 dietary choices that can help to support a healthy gut-brain axis:
Probiotics
Probiotics are the good live bacteria that help to maintain gut health by supporting digestion, strengthening the gut barrier, and regulating inflammation
Best sources – Greek yogurt, kefir, kimchi, miso, tempeh and kombucha
Prebiotics
Prebiotics are the fibre-rich foods that feed the good bacteria, helping them produce short-chain fatty acids (SCFAs) like butyrate which have an anti-inflammatory effect on the brain
Best sources – Onions, garlic, leeks, asparagus, dark chocolate, Jerusalem artichoke and mushrooms
Omega-3 Fatty Acids
Omega-3 fatty acid supports brain function and help regulate inflammation in the gut, which can improve mood and cognitive performance. These fatty acids also help strengthen the gut lining, preventing a “leaky gut”. A leaky gut is a condition where the lining of the intestine becomes damaged, allowing toxins, undigested food particles, and harmful bacteria to leak into the bloodstream. This can trigger chronic inflammation which has been linked to depression and anxiety.
Best sources - Wild fatty fish (salmon, mackerel, sardines), flaxseeds, chia seeds and walnuts
Polyphenols
Polyphenols are powerful plant compounds with antioxidant and anti-inflammatory properties. They play a key role in supporting gut health and the gut-brain connection. They fuel the growth of the good gut bacteria and help lower gut inflammation by reducing the bad bacteria and oxidative stress.
Best sources – Berries, dark chocolate, green tea, coffee and olive oil
Fibre
Fibre is a type of carbohydrate found in plant-based foods that the body can’t fully digest. It passes through the digestive system feeding the good gut bacteria and supports gut bacteria diversity, which is important for mental well-being. A high-fibre diet is linked to lowering stress and improving emotional resilience.
Best sources – Vegetables, fruit, nuts, seeds, whole grains and legumes
Fermented foods
Fermented foods are natural probiotic-rich foods made through the process of fermentation. They improve gut health and positively impact the gut-brain axis. A little each day can improve your gut health, digestion and mood regulation.
Best sources – Sauerkraut, kimchi, Greek yogurt, sourdough bread, kefir, kombucha, tempeh and miso
Gut-brain Disrupting Foods
Some foods negatively impact the gut microbiome and contribute to inflammation, neurotransmitter imbalances and mental health disorders:
Ultra-processed foods – these are high in additives, low in fibre and gut disrupting bacteria
Artificial sweeteners – this alters the gut microbiome and contribute to mood disorders
Excessive alcohol – this disrupts the gut barrier and affects neurotransmitter function
Refined sugars – these feed the harmful bacteria and encourage inflammation
Lifestyle Factors To Consider
Hydration – Water helps move nutrients through the gut and supports digestion
Stress - Chronic stress upsets gut bacteria and increases inflammation
Quality Sleep – Poor sleep can harm gut bacteria causing an imbalance and increase cravings for unhealthy foods
Move Your Body – Exercise improves gut bacteria diversity and improves brain function
The Bottom Line
Your gut microbiome flourishes on nutrient-dense, fibre-rich, and anti-inflammatory foods which in turn support mental clarity, mood stability, and emotional well-being.
By making simple dietary and lifestyle shifts, you can strengthen the gut-brain axis and improve both your digestion and mental health.
Working with a Nutritionist would allow you to create a plan specific to your body’s needs and your personal health and wellness goals. For more information on what this involves book your complimentary strategy call https://p.bttr.to/35SScw6
References
Singh J, Sing V A, Biswal S, Zomuansangi R, Lalbiaktluangi C, Sing B P, Sing P K, Vellingiri B, Iyer M, Ram H, Udey B, Yadav M K (2024) Microbiota-brain axis: Exploring the role of gut microbiota in psychiatric disorders – A comprehensive review. Asian Journal of Psychiatry. 97, July2024, 104068. Science Direct
Mhanna A, Martini N, Hmaydoosh G, Hamwi G, Jarjanazi M, Zaifah G, Kazzazo R, Mohamad A H, Alshehabi Z (2023) The correlation between gut microbiota and both neurotransmitters and mental disorders: A narrative review. Medicine. [
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