Gut health affects more than digestion; it plays a powerful role in metabolism, immunity, hormone balance, and more. From a functional medicine perspective, everything in the body connects with everything else. When one piece is out of balance, we can’t overlook the role of the gut. 

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The gut-brain axis explains the gut-brain connection. Science once believed the brain was the ultimate control center, with only top-down communication. However, we now know this communication is complex and moves in both directions. 

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Today’s article will explore the gut-brain axis, its role in mental health, and how to improve gut health to improve mood. Keep reading as we discuss:

• What is the gut-brain axis?
• Gut microbiome and mental health
• Mental health and gut health 
• The best foods for gut health
• How to improve gut health naturally with gut health foods, gut health supplements, and lifestyle tools

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What is the Gut-Brain Axis?

The gut-brain axis explains the bidirectional communication between the digestive tract and the brain, including the nervous system. The axis includes neurotransmitters, hormones, metabolic pathways, and the immune system. Numerous signals play a role. 

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The brain influences digestion and what happens in the gut, while the gut simultaneously influences brain health, including cognition, mood, and mental health. If you feel anxious or depressed, it makes sense to consider what’s happening in the gut and how to improve gut health to improve brain health. 

The brain influences digestion and what happens in the gut, while the gut simultaneously influences brain health, including cognition, mood, and mental health.

‍How Gut Bacteria Affect Mood

The gut-brain axis, also called the brain-gut-microbiome axis, includes the role of the gut microbiome in the system. The gut microbiome consists of the trillions of microorganisms (and their DNA) that colonize the digestive tract, mainly the colon. The gut microbiome directly and indirectly affects the brain, impacting emotions, thinking, and mood. 

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Bad gut health and microbiome imbalances correlate with mood disorders, including anxiety and depression. For example, many people with anxiety also have irritable bowel syndrome. But the connection goes the other way, too; gut bacteria influence brain development during pregnancy and infancy. Stress and mood disorders lead to changes in microbiome composition. 

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Gut Health’s Role in Mental Wellness

Because of the gut-brain axis, the microbiome and mental health influence one another. Symptoms of poor gut health might not appear as digestive symptoms at all, rather changes in mood and mental function. Let’s look at some of the specific mind-gut connections:

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• Neurotransmitters – We think of neurotransmitters in terms of brain function. However, many neurotransmitters, including 95% of total body serotonin, are produced in the gut. 

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• Nutrients – The gut microbiome makes and regulates nutrients, including peptides, that affect the brain. For example, the gut produces galanin, influencing behavior, mood, circadian rhythm, and other brain functions.  

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• Short-chain fatty acids – These small fats are produced by beneficial bacteria in the gut and influence the brain. They interact with nerve cells and, like hormones, can travel through the blood and cross the blood brain barrier to influence brain balance and behavior. 

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• Inflammation – Gut inflammation from pathogens and microbiome imbalances directly affects the brain. Depression is now considered an inflammatory condition, and new therapies target inflammation. 

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Foods that Support Gut Balance

The good news is that you can improve gut health to improve mental health, starting with a gut health diet and specific healing foods. Foods for gut health include probiotics (beneficial bacteria and microorganisms) and prebiotics (fiber and polyphenols that feed beneficial bacteria). 

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Probiotic foods include various fermented foods:

• Yogurt
• Kefir
• Miso
• Tempeh
• Kimchi
• Sauerkraut
• Kombucha

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Prebiotic foods include:

• Berries
• Oats
• Apples
• Asparagus
• Artichokes
• Leeks
• Garlic
• Burdock root
• Sunchokes
• Green bananas
• Dandelion greens 

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Simple Steps to Boost Gut Health 

At The Fork, we take a functional medicine approach, addressing each individual and their unique root causes. Each patient with anxiety, for example, may have a different gut imbalance and other factors contributing to their symptoms. Each requires a personalized protocol. 

At The Fork, we take a functional medicine approach, addressing each individual and their unique root causes. Each patient with anxiety, for example, may have a different gut imbalance and other factors contributing to their symptoms. Each requires a personalized protocol. 

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Here are some simple steps we consider for each patient:

1. Gut health test – With a functional stool test, we determine the health of the microbiome and digestive capacity and diagnose pathogens that may be contributing to inflammation. 

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2. Personalized nutrition – We often use an elimination diet strategy to illuminate the foods that work or don’t work for each patient. We’ll highlight specific gut-healing foods and meal patterns for each person. 

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3. Gut health supplements – You may be familiar with probiotics for gut health, but probiotics aren’t the only gut-brain axis supplements to consider. You might benefit from digestive enzymes, gallbladder support, or soothing herbs for the GI tract. 

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4. A whole-person approach – Gut health isn’t just about what’s happening in the gut; it’s about what’s happening in the body and the environment. Removing toxins, addressing nutrient deficiencies, and reducing stress are other interventions to support the brain-gut connection. 

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Healthy gut and mental health are connected in far more ways than we thought. With patients experiencing mood or mental health symptoms, we always consider what’s going on in the gut and microbiome. Often, optimizing gut health is the crucial piece in healing. If you are ready to dive in and discover your personalized healing plan, please reach out. 

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References

1. Appleton J. (2018). The Gut-Brain Axis: Influence of Microbiota on Mood and Mental Health. Integrative medicine (Encinitas, Calif.), 17(4), 28–32.
2. Liu, L., & Zhu, G. (2018). Gut-Brain Axis and Mood Disorder. Frontiers in psychiatry, 9, 223. 
3. Sasso, J. M., Ammar, R. M., Tenchov, R., Lemmel, S., Kelber, O., Grieswelle, M., & Zhou, Q. A. (2023). Gut Microbiome-Brain Alliance: A Landscape View into Mental and Gastrointestinal Health and Disorders. ACS chemical neuroscience, 14(10), 1717–1763. 
4. Su, W. J., Hu, T., & Jiang, C. L. (2024). Cool the Inflamed Brain: A Novel Anti-inflammatory Strategy for the Treatment of Major Depressive Disorder. Current neuropharmacology, 22(5), 810–842. 

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