Take Care of Your Gut, Lift Your Mood: Understanding the Gut-Brain Connection

It took me years to realize that what I ate changed the way I felt. It changed everything when I learned this, however! Today, in my practice, a key lesson I work with my clients on is knowing that your gut health can influence your mood. This connection between the gut and brain is an exciting field of research. We learn more and more every year. Emerging studies pointing to the role that your gut microbes play in mood regulation and stress management. In this post, I want to share how the microbes in your gut, along with probiotics and prebiotics, can support your mental well-being. Plus, I’ll give you some practical tips and examples to help you take care of both your gut and your mood.

Your Friendly Gut Microbes

Our gut is home to trillions of microbes, which help us digest food, produce vitamins, and protect us from harmful bacteria. But they do even more than that—they play a role in our mental health too! Researchers are still learning about the gut-brain connection, but it’s clear that our gut microbes can influence how we feel.

Probiotics: The Gut’s Helpers

The live microbes we consume, known as probiotics, are found in many foods and supplements. Probiotics are beneficial for both gut and mental health and can be found in yogurt, sauerkraut, kimchi, miso, and kombucha.

Some probiotics are even classified as "psychobiotics" because of their specific benefits for mood and mental health. Cool, right?

If you’re considering taking a probiotic supplement, look for one that contains at least 10 billion active cultures and has been tested by a third party. However, more probiotics are not always better. Products that combine 10–15 different strains to make them sound more effective can actually worsen digestive issues or cause new ones. Most people don’t need a large number of strains, as specific strains support specific outcomes. Be sure to talk with your healthcare provider before starting any new supplements, especially if you are pregnant or have a compromised immune system. This will also help ensure you’re not wasting your hard-earned money on a probiotic that isn’t right for you.

The Gut-Brain Highway: How It Works

You might wonder how the gut and brain are connected. It happens through a system called the "gut-brain axis," which is a communication network between the gut, its microbes, and the brain. One key player in this network is the vagus nerve, which connects the gut to the brain directly. Another way gut microbes influence the brain is through biochemical messengers—substances produced in the gut that travel throughout the body, including the brain. For example, some gut microbes help produce serotonin, a neurotransmitter that regulates mood.

How Stress Impacts Your Gut

We know stress isn't good. It can create a lot of unwanted reactions on our bodies. But did you know that stress can change the balance of microbes in your gut? Studies on animals have shown that stressed rodents have different gut microbes compared to non-stressed ones. In people, stress during pregnancy has been linked to higher levels of harmful gut bacteria in infants. This suggests that stress can impact gut health, and in turn, mood.

The good news is that it can work the other way too—supporting your gut health may help improve your stress response and mood. For example, studies have found that taking probiotics can reduce stress hormones, negative thoughts, and feelings of sadness in people. Some studies even show that probiotics can lower brain activity linked to aggressive or negative thoughts!

Feed Your Gut: The Power of Prebiotics

Once you’ve introduced healthy microbes to your gut through probiotics, the next step is to feed them. Prebiotics are foods that act as fuel for your gut microbes, helping them grow and thrive. Prebiotic-rich foods are usually high in fiber and include fruits, vegetables, whole grains, nuts, and seeds. You’ll find particularly high levels of prebiotics in foods like garlic, onions, leeks, artichoke, asparagus, and jicama.

Including a variety of prebiotic-rich foods in your diet can support the health of your gut microbes, which in turn can help keep your mood stable. Some studies show that consuming prebiotics along with probiotics can have a greater effect on mood than either alone.

Practical Tips for Supporting Your Gut and Mood

Now that you know about the gut-brain connection, here are some simple ways to support your gut health and boost your mood:

1. Incorporate Fermented and Stewed Foods: Add yogurt, sauerkraut, kimchi, or kefir to your meals. These foods are rich in probiotics, which can help balance your gut bacteria. Another simple, yet powerful way to support gut health is through the consumption of stewed fruit, particularly apples and blueberries. 

2. Eat More Fiber-Rich Foods: Make sure you’re getting plenty of fruits, vegetables, whole grains, and seeds in your diet. These foods feed your gut microbes and help them thrive. That said, despite fiber’s many benefits, some people will avoid increasing fiber in their diets because they fear unwanted digestive symptoms, such as bloating, gas, and constipation. I understand! It’s a key concern I get from clients before I help them navigate it smoothly. With a few simple tips, you too can successfully add more fiber to your diet without any discomfort. Read more here.

3. Manage Stress: Since stress can negatively affect your gut health, practicing stress management techniques like deep breathing, prayer, reflection on scripture, and quiet time with God, walking in nature, putting on noise cancelling headphones to calm external noise, and more can support both your mental well-being and your gut. Taking time for activities that nurture your spirit will benefit both your mind and your body. You can also pay attention to these specific vitamins and minerals to positively impact stress and anxiety. 

4. Listen to Your Body: Pay attention to how your body feels after you eat certain foods. If you notice an improvement in your mood after eating probiotic or prebiotic-rich foods, keep it up!

Taking small steps to improve your gut health can lead to noticeable changes in your mood and overall well-being. Remember, it’s not about being perfect—it’s about finding ways to take care of yourself in a way that works for you, but also creates a meaniful impact.

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