You’ve probably heard phrases like “I’ve got a gut feeling” or “butterflies in my stomach” when you’re nervous or unsure. But these aren’t just throwaway lines — they’re reflections of the powerful two-way communication between your gut and your brain. This connection is known as the gut brain axis, and it plays a vital role in both your digestive health and emotional wellbeing.
What Is the Gut Brain Axis?
The gut brain axis is the complex, bidirectional communication network that links your gut and your brain. It involves the nervous system, hormones, immune signals, and — crucially — the trillions of bacteria that live in your digestive tract, known as your gut microbiome.
The Enteric Nervous System: Your “Second Brain”
Running the length of your digestive system is a dense network of nerves called the enteric nervous system (ENS). It contains more neurons than your spinal cord and operates independently from your central nervous system — which is why it’s often called the “second brain.”
The ENS is responsible for regulating digestion, blood flow, and gut secretions. But most importantly, it communicates constantly with your brain through the vagus nerve, one of the key components of the gut brain axis. This messaging system goes both ways, meaning your gut health can affect your mood, and your emotional state can impact how your gut functions.
If you’re worried about your gut health, I’d highly recommend downloading my online course The Ultimate Gut Health Programme to help support your digestive system, whilst avoiding triggering symptoms.
It’d be impossible to include all you need to know in one blog, but the programme will have all you need to know to ensure you’re soothing your digestive system, whilst eating delicious and filling foods.
Microbiome & Mood: The Missing Link
The bacteria in your gut do far more than help you digest food. They actually produce chemicals that influence brain function and mood, including:
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Serotonin – Known as the “happy hormone,” around 90% of your serotonin is produced in your gut. It plays a key role in both emotional stability and gut motility, helping to prevent constipation or diarrhoea.
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GABA (Gamma-aminobutyric acid) – A calming neurotransmitter that reduces anxiety and promotes relaxation.
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Short Chain Fatty Acids (SCFAs) – Produced when your gut microbes ferment fibre, these compounds support the gut lining, regulate appetite, and reduce inflammation.
Given this, it’s no surprise that disruptions to the microbiome are linked to mood disorders like anxiety and depression. In fact, studies show a strong correlation between Irritable Bowel Syndrome (IBS) and low mood — and many patients report feeling better mentally once their gut health improves, often with the help of probiotics.
How to Support the Gut Brain Axis
Looking after your gut can be one of the most effective ways to support emotional wellbeing. Here are six powerful, practical ways to support your gut brain axis:
1. Minimise Ultra-Processed Foods
A diverse, plant-rich diet is the foundation of a healthy microbiome. On the flip side, ultra-processed foods — especially those high in added sugars and artificial sweeteners — can disrupt gut bacteria and contribute to low mood. Aim to prioritise whole foods and reduce the processed stuff where possible.
2. Eat Fermented Foods for Natural Probiotics
Fermented foods such as kefir, sauerkraut, and kimchi are packed with beneficial bacteria. Many people notice an improvement in mood and digestion when adding these foods regularly. Just go slow if you’re new to them, especially if you suspect a yeast overgrowth, as die-off symptoms can be unpleasant.
3. Consider Reducing Gluten
For some people, gluten can contribute to digestive discomfort and anxiety. If cutting it out entirely feels daunting, try sourdough bread — it’s fermented and often better tolerated. Of course, if you’re coeliac or highly sensitive, you’ll need to avoid gluten completely.
[Read more about going gluten-free here.]
4. Incorporate Healthy Fats
Healthy fats are essential for brain function, hormone production, and mood regulation. Include sources like:
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Olive oil – Supports cognitive health
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Oily fish – Rich in omega-3s that reduce inflammation
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Avocado – A mood-boosting, gut-loving powerhouse
Don’t fear fat — it’s vital for your gut brain axis, and won’t automatically lead to weight gain.
5. Load Up on B Vitamins
Dark leafy greens, beans, lentils, nuts and seeds are fantastic sources of B vitamins. In particular:
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Vitamin B6 supports the production of serotonin and other neurotransmitters
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Low B vitamin levels are often linked to low mood, anxiety, and depression
Making sure your diet is rich in these nutrients can naturally support your mental wellbeing.
6. Enjoy More Nuts and Seeds
Nuts such as cashews, walnuts, and almonds are rich in compounds that support neurotransmitter production — including serotonin. If you find raw nuts hard to digest, try soaking them first or blending into smoothies and overnight oats.
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Try this creamy spinach soup recipe using cashew cream — it’s delicious and packed with nutrients!
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Sesame seeds are another great choice, as they contain tyrosine, an amino acid that supports dopamine production and mood.
Final Thoughts
Your gut and brain are deeply connected — more than we ever realised. Nurturing your gut health isn’t just about avoiding bloating or improving digestion. It’s also one of the most powerful tools you have for supporting emotional balance, reducing stress, and lifting your mood.
So if you’re feeling low, anxious, or “off,” consider starting with your gut. Your brain just might thank you for it.
If you would like to speak to me about any aspect of your gut health, then please use this link to book into my diary for a FREE 30 minute chat so I can find out more about what is going on for you. Alternatively please use the ‘Learn More’ link below.
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