How a Healthy Gut Can Lift Your Mood

Megan Digestion Oct 30, 2024

Over recent years, the idea that our gut health can influence how we feel mentally and emotionally has gained a lot of interest. New insights suggest that the gut and brain are closely linked, almost as if they’re in constant conversation. This “gut-brain connection” suggests that when we take care of our gut, we’re not just supporting our digestion but also lifting our mood, easing stress, and improving our mental wellbeing.

In this article, we’ll break down the basics of this connection and share some simple ways to boost your gut health for a happier mind and body.

What Is the Gut-Brain Connection?

The gut-brain connection is the way our gut and brain communicate. Even though they’re far apart, they stay in touch in various ways, sharing signals that affect everything from digestion to mood. Think of the gut as a “second brain,” as it actually produces some of the same chemicals, like serotonin, which is often called the “feel-good” chemical.

Interestingly, around 90% of our body’s serotonin is made in the gut, not in the brain. So, when our gut is healthy, we’re more likely to feel calm, upbeat, and clear-headed.

How Gut Health Influences Your Mental Wellbeing

The health of our gut can affect how we feel emotionally and mentally. Here’s a look at the main ways it works:

1. Your Gut Microbiome and Mood

The gut is home to a vast community of tiny organisms, like bacteria, known as the microbiome. These “good bacteria” help us break down food, absorb nutrients, and even influence our mood. When the good bacteria are in balance, we feel better mentally. However, if there’s an imbalance—where bad bacteria take over—this can affect our mood, potentially leading to stress, anxiety, and low energy.

2. Inflammation and Mood Swings

When our gut isn’t healthy, it can cause inflammation, which is like irritation inside our body. This irritation doesn’t stay in the gut—it can affect the brain, too. Inflammation can make us feel mentally foggy, irritable, or even down. By reducing inflammation in the gut, we can improve our mood and mental clarity.

3. The “Mood Nerve”: The Vagus Nerve

One of the most important parts of the gut-brain link is the vagus nerve, which runs from the gut to the brain. It’s like a two-way street for information between the gut and brain. The vagus nerve influences how we handle stress, our emotions, and even how calm or tense we feel. A calm, healthy gut helps keep this nerve working well, helping us manage stress and feel balanced.

4. Leaky Gut and Its Impact on How We Feel

When the lining of our gut isn’t strong, harmful particles can slip through and enter the bloodstream, which is often called a “leaky gut.” This can set off an immune response, affecting how we feel both physically and emotionally. Strengthening our gut barrier can improve mood and energy levels.

Simple Ways to Improve Gut Health and Boost Your Mood

Knowing that our gut health affects our mood, we can focus on healthy habits that nurture our gut. Here are some easy ways to keep your gut healthy and support mental wellbeing:

1. Eat Foods Rich in Probiotics

Probiotics are the “good bacteria” we can add to our diet to support our gut. Foods like yoghurt, kefir, sauerkraut, and kimchi are full of probiotics and can be a delicious addition to meals. You could also consider taking a probiotic supplement to support gut health.

2. Get More Fibre in Your Diet

Fibre feeds the good bacteria in your gut, helping them grow and stay strong. Foods high in fibre, like oats, beans, berries, and leafy greens, are excellent choices for gut health. Adding more fibre to your diet not only supports digestion but can also help keep your mood stable and positive.

3. Cut Down on Sugar and Processed Foods

Too much sugar and processed food can lead to an imbalance of bad bacteria in the gut. Choosing whole, natural foods and cutting down on sugar can help keep your gut in balance, which is essential for a positive mood.

4. Drink Plenty of Water

Staying hydrated is crucial for a healthy gut. Water helps move food through the digestive system, making it easier for your body to absorb nutrients. Aim to drink enough water throughout the day to keep everything in your gut working smoothly.

5. Practice Relaxation Techniques

Stress can upset the gut, leading to discomfort and bloating. To help your gut stay calm, try adding a few relaxation techniques to your day, like deep breathing, meditation, or even gentle stretching. These activities can also help you feel mentally refreshed.

6. Get Moving with Regular Exercise

Exercise is great for both the body and mind. Physical activity helps maintain a balanced gut by promoting good bacteria. Even a short daily walk can benefit your gut health and improve your mood.

7. Sleep Well

A good night’s sleep allows your body and gut to reset. When we’re sleep-deprived, our gut health can suffer, impacting our mood. Aim for a consistent bedtime routine that helps you feel rested and ready for the day.

Supplements That Support Gut Health

In addition to dietary changes, certain supplements may help improve gut health:

Probiotics: These provide beneficial bacteria that help balance the gut microbiome, supporting a healthy digestive system.

Prebiotics: These are types of fibre that feed beneficial bacteria, promoting a balanced gut environment.

Fibre Supplements: If you’re struggling to get enough fibre through food alone, fibre supplements can help support a healthy gut.

Always check with a healthcare professional before starting new supplements.

A Healthy Gut Can Mean a Happier Mind

In conclusion, the gut-brain connection shows us just how much our digestive health can affect our emotional wellbeing. By prioritising gut-friendly habits, like eating more fibre, staying hydrated, reducing sugar, and managing stress, we can help keep both our gut and mood balanced.

Small changes in daily habits can make a big difference in supporting a healthy gut-brain connection. A happier gut often means a happier mind—so start with a few easy changes and see how much better you can feel!