Gut Health – Is It Actually Connected to My Brain?
“Gut health” has become a hot topic in recent years, with influencers, supplement companies, and wellness blogs all talking about probiotics, microbiomes, and “healing your gut.” But what does it actually mean when people say your gut and brain are connected — and is there any truth to it? Let’s dive into the science (without the jargon).
The Gut–Brain Axis: A Two-Way Street
Your gut and your brain are in constant communication through something called the gut–brain axis. This connection is made up of:
The nervous system (via the vagus nerve).
The gut microbiome (trillions of bacteria, yeasts, and microbes living in your digestive tract).
Hormones and chemical messengers that influence mood, appetite, and digestion.
This means changes in your gut can affect your brain — and vice versa.
How the Gut Affects Mood and Mental Health
Around 90% of the body’s serotonin (a “feel good” chemical) is produced in the gut. Research suggests that:
Imbalances in gut bacteria may contribute to anxiety, low mood, or stress.
Probiotic-rich foods or supplements may improve certain mental health outcomes in some people.
Diets high in fibre and plant foods are linked with better mood and reduced risk of depression.
It doesn’t mean your gut is solely responsible for mental health — but it’s one piece of the puzzle.
Stress and Its Impact on Digestion
The gut–brain connection works both ways. Just as your gut can influence your brain, stress and mental health can affect digestion. Ever had “butterflies” in your stomach or a gut flare-up during a stressful time? That’s the gut–brain axis in action.
Stress can:
Speed up or slow down digestion (leading to diarrhoea or constipation).
Worsen IBS symptoms.
Increase gut sensitivity, making bloating or discomfort feel more intense.
Supporting Gut and Brain Health Together
The good news is that diet and lifestyle changes can support both gut and mental health:
Eat more fibre: Found in wholegrains, fruit, veg, legumes, nuts, and seeds. Fibre feeds the “good” gut bacteria.
Diversity matters: The more variety of plant foods you eat each week, the more diverse (and resilient) your gut microbiome.
Try probiotics and prebiotics: Foods like yoghurt, kefir, sauerkraut, kimchi, garlic, onions, and bananas can all help.
Manage stress: Relaxation practices like mindfulness, gentle exercise, or breathing techniques can reduce gut flare-ups.
Prioritise sleep: Both your gut microbes and brain function best with good quality rest.
Beware of the Hype
Not all gut-health advice online is trustworthy. Beware of:
Extreme “gut reset” or detox diets.
Expensive supplements with big claims but little science.
One-size-fits-all advice — gut health is highly individual.
Final Thoughts
Yes, your gut and brain are connected — and looking after one often means looking after the other. While we’re still learning just how deep the connection goes, there’s strong evidence that a balanced, fibre-rich diet and stress management can make a big difference to both digestion and mood.