In recent years, scientific research has revealed a fascinating connection between the gut and the brain, reshaping how we understand mental health. Often referred to as the “second brain,” the gut is responsible for digestion and plays a crucial role in regulating mood and emotions. This emerging field, known as the gut-brain axis, highlights the profound influence that gut health has on mental well-being, and it has changed the way we approach mood disorders such as anxiety and depression.
Integrative Nutrition Gut health coach/consultant and founder of
The Gut Talks® Sanjita Singh says, “A sluggish gut makes a moody and anxious mind.” She explains that the gut is ideally the first brain because there are bidirectional communication pathways, called the Gut-Brain Axis, between the stomach and the brain. “In a real sense, it’s the supercomputer of the body. It’s the microbes present in our colon that influence our emotions, mood, pain sensitivity, social interaction, decision-making power, and even feeling of fullness.”
The Gut-Brain Axis: A Two-Way Communication System
The gut-brain axis is a complex, bidirectional communication system between the gastrointestinal and central nervous systems. It allows the gut and brain to send signals to each other, influencing emotional and cognitive processes. Millions of neurons lining the gut are at the core of this connection, and they function much like the neurons in the brain. The gut is sometimes called the “enteric nervous system.”
Sanjitha adds, “The gut talks, provided we are connected to our gut. The alterations or disturbances in the gut microbiome (the environment of the microbes) are linked to a wide variety of diseases like Parkinson’s, Alzheimer’s, autism, dementia and other neurodegenerative disorders, apart from specific genetic reasons. Anxiety and depression originate in the gut itself. This can be correlated when one gets anxious before travel or any exam, nervousness resides in the gut, and this causes either stomach cramps, goosebumps, frequent urination and even diarrhoea or constipation in some cases.”
The Gut Microbiome and Mental Health
The gut microbiome directly influences the production and balance of neurotransmitters that affect mental health. For example, around 90% of the body’s serotonin, the “feel-good” neurotransmitter, is produced in the gut.
Serotonin is known for its role in mood regulation, anxiety control, and happiness. Imbalances in serotonin levels are linked to mood disorders such as depression and anxiety.
When the gut microbiome is imbalanced—whether due to poor diet, stress, or antibiotic use—it can disrupt the production of neurotransmitters, leading to mood and emotional well-being changes. This imbalance, often referred to as dysbiosis, has been associated with various mental health issues, including anxiety, depression, and even conditions like autism and schizophrenia. Studies have shown that individuals with these conditions tend to have different microbial profiles than those without them.
A balanced microbiome can also produce GABA, a neurotransmitter that promotes relaxation and reduces anxiety. Emerging research has demonstrated that probiotics—live bacteria that support a healthy gut—can positively impact mental health.
Correlation of diet and moods
What we eat is vital in shaping the gut microbiome and, consequently, our mental health. Diets rich in fibre, fruits, vegetables, and fermented foods support a diverse and balanced gut microbiome essential for emotional well-being. Foods high in fibre, like whole grains, legumes, and vegetables, act as prebiotics, fuelling beneficial gut bacteria.
On the other hand, processed foods, high sugar intake, and excessive consumption of refined carbohydrates can feed harmful bacteria, leading to dysbiosis. This imbalance can result in inflammation, which has been linked to mood disorders such as depression.
The fast food or the diet influenced by the Western world is often low in fibre and high in processed foods, which may be contributing to the rise in mental health issues.
Practical Steps for Improvement
“Improving gut health to support mood and emotions involves a holistic approach that includes dietary changes, stress management, and physical activity. Incorporating probiotic-rich foods like yoghurt, kefir, sauerkraut, and kombucha can help boost beneficial bacteria. Likewise, consuming prebiotic-rich foods, such as garlic, onions, bananas, and oats, can fuel the growth of these bacteria,” says Radha Arora,a Special educator and holistic well-being coach.
Mindfulness practices, such as meditation and yoga, have also been shown to positively impact gut and mental health by reducing stress. Exercise, another critical component,
