The Connection Between Gut Health and Mental Health - Gut Inflammation and Mood Disorders.
By Ana Brown, B.A. Psychology, Mental Health Content Writer & Reviewed by Dr. Pascale Piron, Psy.D., M.A., LCPC
June 27, 2025
Can gut inflammation lead to depression and anxiety? How the microbiome impacts your mental health and how to improve your eating habits and overall well-being.
Have you ever heard the saying "you are what you eat"? My grandma used to say this every Sunday family gathering when me and my cousins threw the veggies under the table for her dogs, who miraculously lived way passed some of my own pets. Growing up in a family which valued home cooking, taught me the difference certain foods or eating habits can make on my overall health and moods. But cooking every single meal at home is not always possible for most of us. The average American eats out at least 2-3 a week. Unless you can afford to order from restaurants with high-quality standards and therefore higher cost, you will end up eating foods that are cooked with lower grade or even unhealthy ingredients and oils which are more cost effective for restaurant owners. This may significantly increase your chances of developing gut inflammation which can wreak havoc your system. And your brain.
The term "gut" refers to our gastrointestinal (GI) tract. The National Institute of Health defines the digestive system as:
“The GI tract is a series of hollow organs joined in a long, twisting tube."
With that definition in mind, it's safe to say, that what we eat, does affect more than just one area of our bodies. It impacts our whole system. The well respected and prestigious medical journal The Lancet established in 1823, published an article on gut health in 2021. Some important observations are as follows:
“The recent wave of scientific discovery in microbiome research demonstrates the integral role of the gut microbiome in metabolic, immune, and central nervous system functioning, as well as in gastrointestinal diseases and maintaining the gastrointestinal epithelium underpins its central its central role in gut health."
In addition, it explains:
"The fact that gut function is central to overall health is not in dispute. What is required is an improved definition and a more realistic view of the limitations of the current evidence base."
It’s important to mention that we are all unique, and what is a healthy diet for me may not be a healthy diet for someone else. Consulting a health care professional or nutritionist should always be the first step in healing the digestive system.
Now that we can clearly see the link between our gut health and our mental health, how does food exactly change our moods can only be explained by understanding the role of the vagus nerve and neurotransmitters like serotonin.
THE GUT-BRAIN AXIS, VAGUS NERVE AND SEROTONIN LEVELS
Serotonin is a neurotransmitter and hormone which influences and helps regulate our mood and sleep, digestion, and other physiological processes. It's the messenger between neurons in the brain and throughout. If you guessed that serotonin is also found in our gastrointestinal tract, you guessed it correctly. Although produced in our brainstem, a large portion of serotonin can be found in our GI. If serotonin regulates mood and its major portion is found where our food is digested, we can safely detect the connection here. The brain-gut interaction can affect mood. Another major player in the gut-brain axis is our vagus nerve. It acts as a major part of our parasympathetic nervous system. It interacts with serotonin activating vagal fibers transmitting signals to the brain. Just like serotonin, these messages influence the brain, by helping regulating mood, stress and immune responses. It's teamwork.
SIGNS YOUR GUT MIGHT BE IMPACTING YOUR MOOD
When our bodies signal when something isn't working properly, it's up to us to pay attention or ignore the red flags. Some of the warning signs your gut is interfering with or impacting your mood, including the following, but important to note that these symptoms may also be related to different pathologies:
memory fog
anxiety
stomach stress or pain
diabetes
metabolic diseases
Inflammatory bowel disease
fatigue
respiratory allergies
skin disorders
constipation
food cravings
sleep disturbances
mood swings
depression
WHAT IS THE MICROBIOME
Harvard Health defines the microbiome as: “The microbiome, or gut environment, is a community of different bacteria that has co-evolved with humans to be beneficial to both person and the bacteria. It influences several bodily functions such as the gut-brain axis, therefore affecting mood swings such as anxiety." When experiencing imbalances in our microbiome, or dysbiosis, if our good bacteria is reduced, the production levels of GABA, the neurotransmitter related to anxiety, is also reduced leading to an increased level of inflammation in our gut, the release of inflammatory molecules in our bloodstream has been linked to increase anxiety and altered brain function.
Introducing certain foods in our diets have been related to a healthier gut and calmer mind. Please keep in mind that we all have different dietary needs and restrictions and the most important step towards healing, is listening to our bodies and seeking professional help.
HEALTHY FOODS LINKED TO AN IMPROVED GUT-BRAIN CONNECTION
According to Healthline "a balanced gut microbiome is essential for optimal digestion, absorption of nutrients, and elimination". Here are some of the foods linked to a healthier diet that can repair our gut linings:
Sauerkraut
Asparagus
Pineapple
Onion
Garlic
Bone Broth
Apple cider vinegar
Kimchi (fermented veggies)
Ginger
Dandelion greens
Incorporating some of these foods may decrease inflammation and restore your gut lining, leading to an improved healthier digestive system. Your moods will thank you.
MEDITATION, MINDFULNESS AND THE GUT: THE STRESS CONNECTION
Studies have shown that our stress levels can trigger the "fight-or-flight" response. These emotions and feelings can directly impact our digestive system. Mindfulness and meditation have been linked to a calmer mind and nervous system, reducing stress and inflammation. Paired with a healthy balanced diet and exercise, meditation can be an important resource in supporting a strong and healthy gut-brain connection. Journaling, yoga and therapy are also examples of other resources in developing tools and skills to deal with our everyday challenges.
We cannot live perfect lives without stress, and most of us cannot afford a personal chef cooking every single one of our meals with healthy ingredients, but we can start with small steps taking better care of our bodies and mind. It's not about drastic changes which can create more anxiety, it's about understanding and listening to our bodies. Change is not always easy, but living with some illnesses and mood disorders that can be avoided with some changes in our diets is certainly more difficult than moderating sugar and increasing fiber.
When we eat better, we feel better.
Small changes. Big accomplishments.
If you are experiencing a mental health crisis, always seek professional help immediately. Please call 911 or the suicide prevention lifeline at 988 or go to your local emergency room for immediate medical attention.
Be kind. Be brave. Be well.
Always with love,
HELPFUL LINKS
American Psychological Association
Comprehensive Gut Health Grocery List | The Real Gut Doctor
National Suicide Prevention Lifeline - Call or text 988
Crisis Text Line - text HOME to 741741
DISCLAIMER
The content of these webpages and blogs and information provided is for general informational and educational purposes only and is not intended as a substitute for professional medical or mental health advice, diagnosis, or treatment. Always seek the advice of your qualified health provider with any questions you may have regarding a medical or mental health condition. Seek professional help immediately if you are experiencing a mental health crisis or any other medical condition.