When it comes to mental well-being, we often think first of stress management, therapy, or lifestyle habits like sleep and exercise. But a growing body of research highlights an often-overlooked factor that plays a major role in emotional resilience and mood: gut health.
You might have heard the phrase “gut feeling” before — and it turns out, it’s more than just a figure of speech. The gut and the brain are deeply connected, communicating constantly through what’s known as the gut-brain axis. In fact, your gut is sometimes referred to as your “second brain.”
Let’s explore how gut health influences mental health, and what you can do to strengthen this important connection.
The Gut-Brain Axis: Your Internal Communication Highway
The gut-brain axis is the bidirectional communication network linking your gastrointestinal (GI) tract and your central nervous system. This happens through multiple channels, including the vagus nerve, hormones, and the immune system (Mayer et al., 2015).
Your gut is also home to trillions of microbes — bacteria, fungi, and viruses collectively known as the gut microbiome. These tiny organisms don’t just aid digestion; they produce neurotransmitters like serotonin, dopamine, and gamma-aminobutyric acid (GABA), all of which influence mood, anxiety levels, and cognitive function (Cryan et al., 2019).
In fact, about 90% of serotonin, a key mood-stabilizing chemical, is produced in the gut (Yano et al., 2015).
How Gut Health Impacts Mental Health
When the gut microbiome is in balance (a state known as eubiosis), it promotes a healthy, calm mind. But when it’s out of balance (a condition called dysbiosis), it can contribute to inflammation, impaired neurotransmitter production, and even increased risk of mental health issues like anxiety and depression.
Research has found strong links between gut health and mental health challenges:
• A 2022 meta-analysis found that probiotic supplementation — introducing beneficial bacteria — can significantly reduce symptoms of depression and anxiety (Liu et al., 2022).
• People with irritable bowel syndrome (IBS), a gut condition, often experience coexisting anxiety and depression, suggesting a shared pathway involving the gut-brain axis (Fond et al., 2014).
Additionally, chronic inflammation originating in the gut may cross into the brain, affecting brain function and mood regulation (Dinan & Cryan, 2017).
Practical Steps to Support Your Gut (and Mind)
The good news is that supporting your gut health can be a powerful way to boost your mental health too. Here are a few evidence-backed strategies:
1. Eat more fiber-rich foods.
Fiber feeds your beneficial gut bacteria. Aim to include plenty of fruits, vegetables, legumes, and whole grains.
2. Incorporate fermented foods.
Foods like yogurt, kefir, sauerkraut, kimchi, and kombucha provide natural probiotics that enrich your gut microbiome.
3. Manage stress effectively.
Chronic stress can alter the gut microbiome. Practices like mindfulness, deep breathing, and gentle movement (like yoga) can help regulate both stress and gut health.
4. Avoid unnecessary antibiotics.
While life-saving when needed, antibiotics can wipe out both good and bad bacteria, so use them wisely.
5. Consider a high-quality probiotic.
Talk with your healthcare provider about adding a targeted probiotic supplement to support gut balance, especially if you’re experiencing mood symptoms.
A Holistic Approach to Well-Being
At Vida Wellness Co., we believe true wellness involves looking at the whole person — mind, body, and gut. If you’re struggling with low energy, mood swings, anxiety, or chronic stress, taking steps to nurture your gut could be a game-changer.
Our personalized wellness consultations help you build a lifestyle that supports mental clarity, emotional balance, and physical vitality — from the inside out.
Ready to feel your best? Let’s connect and explore a wellness plan tailored just for you.
-Vanessa Wareberg, RN, BSN, PHN
References:
• Cryan, J.F., O’Riordan, K.J., Sandhu, K., Peterson, V., & Dinan, T.G. (2019). The gut microbiome in neurological disorders. The Lancet Neurology, 18(2), 136-148.
• Dinan, T.G., & Cryan, J.F. (2017). Gut-brain axis in 2016: Brain-gut-microbiota axis - mood, metabolism and behaviour. Nature Reviews Gastroenterology & Hepatology, 14(2), 69-70.
• Fond, G., Loundou, A., Hamdani, N., Boukouaci, W., Dargel, A., Oliveira, J., … & Leboyer, M. (2014). Anxiety and depression comorbidities in irritable bowel syndrome (IBS): a systematic review and meta-analysis. European Archives of Psychiatry and Clinical Neuroscience, 264(8), 651-660.
• Liu, R.T., Walsh, R.F.L., & Sheehan, A.E. (2022). Prebiotics and probiotics for depression and anxiety: A systematic review and meta-analysis of controlled clinical trials. Neuroscience & Biobehavioral Reviews, 132, 732-748.
• Mayer, E.A., Knight, R., Mazmanian, S.K., Cryan, J.F., & Tillisch, K. (2015). Gut microbes and the brain: Paradigm shift in neuroscience. Journal of Neuroscience, 35(21), 13864-13871.
• Yano, J.M., Yu, K., Donaldson, G.P., Shastri, G.G., Ann, P., Ma, L., … & Hsiao, E.Y. (2015). Indigenous bacteria from the gut microbiota regulate host serotonin biosynthesis. Cell, 161(2), 264-276.