The Gut-Brain Connection: How Gut Health Influences Mood and Stress

These sensations aren’t random – they’re evidence of the powerful connection between your digestive system and your brain, known as the gut-brain axis.

What is the gut-brain axis?

The gut-brain axis is a two-way communication network linking your central nervous system with your enteric nervous system (the “second brain” in your gut). It uses neural, hormonal and immune pathways to keep your brain and digestive tract in constant contact.

Your gut contains around 100 million neurons – more than your spinal cord – and produces over 90% of your body’s serotonin, a key neurotransmitter for mood, sleep and appetite.

The microbiome’s role in mental health

The trillions of bacteria in your gut (your microbiome) play a crucial role in emotional wellbeing.

Research highlights:

• Mood regulation: Some strains, like Lactobacillus, produce GABA, a calming neurotransmitter that reduces anxiety and supports relaxation.

• Stress response: People with a diverse, healthy microbiome show better stress resilience and lower cortisol levels.

• Depression and anxiety: Studies show clear differences in gut bacteria between people with mood disorders and healthy controls. Some beneficial strains even have antidepressant-like effects.

How gut health affects daily life

Stress and digestion

When stressed, your body pulls energy away from digestion. This can cause:

• Lower stomach acid

• Slower gut motility

• Increased intestinal permeability (“leaky gut”)

• Disrupted gut bacteria balance

Inflammation

Poor gut health may drive chronic low-grade inflammation, linked to:

• Greater risk of depression

• Higher anxiety

• Brain fog and poor focus

• Sleep disruption

Signs your gut may be affecting your mood

• Frequent bloating, gas, or irregular bowels

• Mood swings or irritability after meals

• Heightened anxiety or low mood

• Food cravings (especially sugar or processed foods)

• Trouble managing stress

• Sleep problems

• Brain fog

Supporting your gut-brain connection

Dietary strategies:

• Prebiotics: Garlic, onions, asparagus, Jerusalem artichokes

• Probiotics: Sauerkraut, kimchi, kefir, yoghurt

• Anti-inflammatory foods: Oily fish, leafy greens, berries

• Avoid gut disruptors: Processed foods, excess sugar, artificial sweeteners, unnecessary antibiotics

Lifestyle factors:

• Stress management: Mindfulness, meditation, yoga

• Exercise: Encourages beneficial bacteria

• Sleep: Aim for 7–9 hours for repair and neurotransmitter balance

• Mindful eating: Slow down to support digestion

Why personalised gut health matters

Your microbiome is as unique as your fingerprint. What works for one person may not work for another. That’s why personalised testing and support can make such a difference. Testing can reveal:

• Bacterial imbalances

• Food intolerances

• Inflammatory markers

• Nutrient gaps affecting mood

Take the next step

Understanding the gut-brain connection is just the beginning. If you’re struggling with digestive issues alongside stress, anxiety or low mood, a personalised approach can help restore balance.

During a consultation, we can:

• Assess your gut health

• Identify triggers affecting mood and digestion

• Build a nutrition and lifestyle plan

• Recommend targeted testing if needed

• Provide ongoing support for lasting change

Your gut health directly influences how you feel, think and cope with stress. Don’t let digestive issues hold you back.

👉 Book your initial consultation today and take the first step towards better digestion, balanced mood and calmer stress response. In our private consultation, we’ll explore your unique health picture and map out a plan to support both your gut and mental wellbeing.

Jennifer May BHSc(Nut.Med)

Clinical Nutritionist