Author: Ryleigh Scott (Dietetic Intern)
Did you know your gut could be secretly influencing your mood, stress levels, and even your
overall mental health? It might sound a little wild, but science is starting to show just how
deeply connected our gut and brain really are. This connection is called the gut-brain axis, and
it’s essentially the highway of communication between your digestive system and your brain.
As a team of St. Louis dietitians, we’ve seen firsthand how gut health can impact mental well-
being. In this blog, we’ll dive into the science behind the gut-brain axis, and I’ll share some
simple nutrition tips that can help improve both your gut and your mental health. Believe me,
nourishing your gut could be one of the easiest (and tastiest!) ways to feel better in your body
and mind.
The Role of Gut Health in Mental Health
Inside your gut, you have a vast community of trillions of bacteria, viruses, and fungi, that make
up your gut microbiome. These little microbes don’t just help with digesting food - they also
send signals to your brain that can affect your mood, anxiety levels, and even how you feel day-
to-day.
Fun fact: about 90% of serotonin, which is the neurotransmitter often called the “feel-good”
hormone, is actually made in your gut. So, when your gut is happy and healthy, your brain is
more likely to be in a good mood too. On the flip side, if your gut is out of balance, thanks to
things like stress, poor diet, or not enough sleep, it can disrupt those signals, potentially leading
to feelings of anxiety, depression, or just overall brain fog.
Just like any community, your gut is home to a mix of different bacteria, some are helpful, and
others can cause problems if they’re in charge. The good bacteria are the helpful microbes that support digestion, help absorb nutrients, and even produce beneficial substances like short- chain fatty acids. These can help keep your mood stable and reduce inflammation, which has been linked to mental health issues like anxiety and depression. Bad bacteria thrive in environments full of processed foods, sugar, or chronic stress. If these bad bacteria take over, they can cause digestive issues, increase inflammation, and even affect your mental clarity or mood.
Fiber
When it comes to supporting both gut and brain health, fiber is golden. It acts like a prebiotic,
which is a food source for the good bacteria in your gut. The more good bacteria you have, the
better they can help reduce inflammation, support healthy digestion, and influence your mood.
Also, fiber doesn’t just stay in your gut. It’s involved in producing important chemicals that
travel to your brain, helping to regulate mood and reduce stress.
Good sources of dietary fiber include:
Fruits (apples, bananas, berries)
Vegetables (leafy greens)
Legumes (beans, lentils)
Whole grains (quinoa, brown rice, oats)
Probiotics and Fermented Foods
Probiotics and fermented foods are also superheroes for the gut. Probiotics are live, beneficial
bacteria that help maintain a balanced microbiome. By adding more probiotics to your diet,
you're feeding your gut with the good guys, helping to keep everything running smoothly and
sending positive signals to your brain.
Fermented foods are some of the best sources of probiotics. Think yogurt, kefir, kimchi,
sauerkraut, and even kombucha. These foods not only add variety and flavor to your meals but
also help boost the number of beneficial bacteria in your gut. Some studies even suggest that
regular consumption of probiotics might help reduce symptoms of anxiety and depression,
helping you feel more balanced and calm.
Omega-3 Fatty Acids
Let’s talk about omega-3 fatty acids. These healthy fats are like a power-up for both your
digestive system and your mental well-being. Omega-3s are known for their anti-inflammatory
properties, which is great news for your gut since inflammation can mess with the balance of
good bacteria. Keeping inflammation in check helps maintain a happy, healthy gut microbiome,
which in turn supports mood and mental clarity.
Good sources of omega-3 fatty acids include:
Salmon
Flaxseed
Chia seeds
Walnuts
Vitamin D
The benefits of vitamin D extend well beyond the bones. It helps regulate your immune system, reduce inflammation, and keep your gut lining healthy. In fact, your gut cells have receptors for vitamin D, and when you're getting enough of it, your gut microbiome functions better.
Low levels of vitamin D have been linked to feelings of depression, anxiety, and even brain fog.
When your vitamin D is up to par, it can help support brain function and improve your overall
mental well-being. Many people, especially in places with long winters like St. Louis, may not get enough vitamin D from sunlight alone. Be sure to include rich sources of vitamin D in the diet!
Good sources of vitamin D include:
Fatty fish (salmon, tuna)
Fortified dairy products
Egg yolks
Mushrooms
Lifestyle
Outside of the diet, your lifestyle can play a huge role in the functioning of the gut-brain axis,
too. Things like stress, sleep, and exercise can all influence the gut-brain axis, either helping or
hindering the connection between your gut and your mind. Stress is a big one that many of us deal with every day. When you're stressed, your body releases hormones like cortisol, which can mess with the balance of your gut bacteria. Overtime, chronic stress can lead to an upset stomach, brain fog, or even mood swings.
Sleep: probably one of the most underrated factors for both your gut and mental health. When
you don’t get enough sleep, it throws off the balance of your gut microbiome, which can lead to digestive issues and even impact your mood. A good night’s sleep not only helps your body
repair but also lets your gut work its magic, helping your brain function at its best. Exercise is like a secret weapon for your gut and brain. Regular physical activity encourages the
growth of beneficial gut bacteria, reduces inflammation, and helps reduce stress. Plus, exercise
increases the release of endorphins, which are the brain's natural "feel good" chemicals.
Your gut and brain are more connected than you might have ever imagined, and what you eat,
how you live, and how you care for both can make a big difference in how you feel, physically
and mentally.
Feel like you could stand to check in on your gut health? Let us know – we’re here to help!
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