You might not realise it, but your gut plays a huge role in your mental health. The gut-brain connection is real—and understanding it could be a game-changer in managing anxiety, depression, and overall wellbeing.
How Your Gut and Brain Communicate
Your gut and brain are constantly talking to each other through what’s called the gut-brain axis. This is a direct communication network linking your digestive system and your central nervous system. Signals pass between the two, influencing everything from digestion to mood and cognitions.
One of the key players in this relationship is the gut microbiome, a community of trillions of bacteria in your digestive tract. These microbes do more than help digest food—they also produce neurotransmitters like serotonin and dopamine, which affect mood, motivation, and stress levels. In fact, about 90% of your body’s serotonin is produced in the gut!
When your gut microbiome is out of balance—due to stress, poor diet, illness, or antibiotics—it can impact your mental wellbeing, making symptoms of anxiety and depression worse.
What the Research Says
Recent studies have shown just how much gut health can influence mental health:
A study by Foster, Rinaman, & Cryan (2017) found that diet has a significant impact on brain-gut-microbiome interactions, influencing mood and cognitive function.
Research published in Cells by Mayer, et al. (2014) highlights how gut bacteria help regulate inflammation and stress responses, both of which are linked to mental health disorders.
Another study in Translational Psychiatry by Sampson & Mazmanian (2015) shows that imbalances in gut bacteria can contribute to increased symptoms of anxiety and depression.
Environmental factors, such as pollution and toxins, can also disrupt gut health, as noted in research by Dinan & Cryan (2017) and Carabotti, et al. (2015).
A study published in Sleep by Benedict, et al. (2023) explores how disruptions in circadian rhythm, such as shift work, can negatively impact gut health and mental wellbeing.
With so much evidence linking gut health and mental wellbeing, it’s clear that what you eat and how you care for your gut can make a real difference in how you feel.
How to Improve Your Gut Health for Better Mental wellbeing
The good news? You can take control of your gut health and, in turn, support your mental health with a few key changes:
1. Eat Gut-Friendly Foods
A healthy diet can help maintain a balanced gut microbiome. Focus on:
Fiber-rich foods like fruits, vegetables, and whole grains to feed beneficial bacteria.
Fermented foods like yogurt, kimchi, sauerkraut, and kefir to introduce good bacteria into your gut.
Polyphenol-rich foods like berries, dark chocolate, and green tea, which have been shown to support gut health.
2. Consider Probiotics and Prebiotics
Probiotics are live bacteria that can help restore balance in your gut. They’re found in fermented foods and supplements.
Prebiotics are fibers that feed good bacteria. Foods like onions, garlic, bananas, and asparagus are great sources.
3. Manage Stress Effectively
Chronic stress can harm gut bacteria and increase inflammation. We may need to build our awareness of life stressors and then methods of management. We’ve listed below some of the classic de-regulating strategies to effectively manage stress.
Deep breathing exercises - even more physical belly breathing
Meditation or mindfulness practices - sitting with a tea or coffee without distractions
Yoga or gentle movement, such as walking and talking
Journaling to cognitively process situations and emotions
4. Exercise Regularly
Physical activity isn’t just good for your body—it benefits your gut, too. Regular exercise has been linked to increased microbial diversity, which supports mental wellbeing. Try to:
Get at least 30 minutes of movement each day.
Choose activities you enjoy, whether it’s walking, running, dancing, or sports.
5. Prioritise Quality Sleep
Poor sleep can disrupt the gut microbiome and worsen mental health symptoms. Improve sleep by:
Sticking to a consistent bedtime routine
Reducing screen time before bed
Creating a relaxing nighttime routine
Check in on your sleep hygiene - we have a few resources on this so check them out!
Small Changes, Big Impact
Your gut and brain are deeply connected, meaning that simple changes in your diet and lifestyle can have a powerful impact on your mental wellbeing. By taking care of your gut health, you’re also taking a proactive step toward better mood, reduced anxiety, and improved overall health.
Start small—add more fiber-rich foods, practice mindfulness, and move your body daily. Over time, these habits can help you feel more balanced, energised, and resilient.
Your gut is more than just your digestive system—it’s the foundation of your wellbeing. So take care of it, and it will take care of you!
References
Adan, R. A., van der Beek, E. M., Buitelaar, J. K., Cryan, J. F., Hebebrand, J., Higgs, S., Schellekens, H., & Dickson, S. L. (2019). Nutritional psychiatry: Towards improving mental health by what you eat. European Neuropsychopharmacology, 29(12), 1321-1332. https://doi.org/10.1016/j.euroneuro.2019.10.011
Benedict, C., Vogel, H., Jonas, W., Woting, A., Blaut, M., & Schürmann, A. (2023). The effects of circadian rhythm disruptions on gut microbiota and mental health. Sleep, 46(12), zsad182. https://doi.org/10.1093/sleep/zsad182
Carabotti, M., Scirocco, A., Maselli, M. A., & Severi, C. (2015). The gut-brain axis: interactions between enteric microbiota, central and enteric nervous systems. Current Opinion in Biotechnology, 32, 35–41.
Cheung, S. G., Goldenthal, A. R., Uhlemann, A. C., Mann, J. J., Miller, J. M., & Sublette, M. E. (2019). Systematic review of gut microbiota and major depression. Frontiers in Psychiatry, 10, 34. https://doi.org/10.3389/fpsyt.2019.00034
Cryan, J. F., O’Riordan, K. J., Cowan, C. S., Sandhu, K. V., Bastiaanssen, T. F., Boehme, M., Codagnone, M. G., Cussotto, S., Fulling, C., Golubeva, A. V., & Guzzetta, K. E. (2019). The microbiota-gut-brain axis. Physiological Reviews, 99(4), 1877-2013. https://doi.org/10.1152/physrev.00018.2018
Dinan, T. G., & Cryan, J. F. (2017). The Microbiome-Gut-Brain Axis in Health and Disease. Microorganisms, 5(4), 66.
Foster, J. A., Rinaman, L., & Cryan, J. F. (2017). Stress & the gut-brain axis: Regulation by the microbiome. Nature Reviews Neuroscience, 18(4), 221-232. https://doi.org/10.1038/nrn.2017.10
Mazzoli, R., & Pessione, E. (2016). The neuro-endocrinological role of microbial glutamate and GABA signaling. Frontiers in Microbiology, 7, 1934. https://doi.org/10.3389/fmicb.2016.01934
Mayer, E. A., Knight, R., Mazmanian, S. K., Cryan, J. F., & Tillisch, K. (2014). Gut Microbes and the Brain: Paradigm Shift in Neuroscience. Cell, 156(6), 125–127.
Sampson, T. R., & Mazmanian, S. K. (2015). Control of brain development, function, and behavior by the microbiome. Translational Psychiatry, 5(9), e564.
Yang, B., Wei, J., Ju, P., & Chen, J. (2019). Effects of regulating intestinal microbiota on anxiety symptoms: A systematic review. General Psychiatry, 32(2), e100056. https://doi.org/10.1136/gpsych-2019-100056
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