The gut-mental health connection: How to improve both for overall well-being

By Charles Herrick, MD

For centuries, we’ve treated the gut and brain as separate entities, focusing on digestion in one and emotions in the other. However, modern science has uncovered a deep and complex relationship between them: the gut-brain axis. This intricate network of communication helps regulate emotions, cognition and even mental health disorders.
 

A great example is the term “hangry” — a blend of “hungry” and “angry” — that is very tied to the gut-brain axis. When you’re hungry, your blood sugar levels drop, triggering the release of hormones like cortisol and adrenaline, which can lead to irritability and stress.

Essentially, when your gut signals hunger, your brain interprets it as a stressor, leading to emotional responses like frustration or anger. This connection highlights how diet and gut health can directly impact mental well-being.

Understanding this connection and adopting strategies to improve both can lead to greater overall well-being. Let’s dive in.

Understanding the gut-brain axis

The gut-brain axis refers to the bidirectional communication system between your digestive system and central nervous system. This interaction occurs through:

• Neurotransmitters: Your gut produces many of the same neurotransmitters that influence mood, such as serotonin and dopamine. In fact, around 95 percent of serotonin (a key mood regulator) is produced in the gut.
• Microbiome: Trillions of bacteria in the gut help regulate inflammation, digestion and even brain function. A diverse microbiome contributes to better mental health.
• Vagus Nerve: This nerve acts as a direct line between the brain and gut, transmitting signals that influence stress responses and digestion.

Learn more about behavioral health at Nuvance Health

How gut health impacts mental health

An imbalance in gut bacteria — often caused by poor diet, antibiotics or chronic stress — can lead to dysbiosis, or an unhealthy microbiome. This has been linked to conditions like anxiety and depression. Gut inflammation may also contribute to neuroinflammation, affecting mood and cognitive function. 

Conversely, psychological stress can disrupt gut function, leading to digestive issues such as irritable bowel syndrome (IBS), bloating and food sensitivities. This cycle of gut disturbances and mental health challenges can feel relentless if not addressed.

Related content: The gut-brain connection in parkinson’s disease

Ways to improve gut and mental health

Optimizing both your gut and mental health requires intentional lifestyle changes. Here’s how to enhance the gut-brain connection:

1. Eat a gut-friendly diet

A diet rich in fiber, probiotics and anti-inflammatory foods can nourish your microbiome and support mental health. Focus on:

• Fermented foods: Yogurt, kefir, kimchi and sauerkraut help replenish healthy gut bacteria.
• Fiber-rich foods: Fruits, vegetables, legumes and whole grains promote microbiome diversity.
• Healthy fats: Omega-3 fatty acids from fish, flaxseeds and walnuts reduce inflammation.
• Limit processed foods: Excess sugar and artificial additives can disrupt gut health.

Learn more about digestive health at Nuvance Health

2. Reduce Stress Through Mindfulness

Chronic stress negatively impacts both gut function and mental well-being. Implement relaxation techniques such as:

• Meditation and deep breathing to regulate the nervous system.
• Yoga and gentle movement to ease gut discomfort and boost mood.
• Journaling or therapy to process emotions effectively.

Related content: How to achieve physical, mental and emotional wellness for better overall health

3. Prioritize sleep

Sleep is essential for gut repair and mental resilience. Poor sleep disrupts gut microbiome balance and weakens cognitive function. Aim for:

• 7–9 hours of restful sleep per night.
• A consistent sleep schedule to regulate the body’s natural rhythms.
• Avoiding screens before bed to improve sleep quality.

Related content: Study links better sleep to lower odds of digestive diseases

4. Exercise for dual benefits

Physical activity promotes a diverse microbiome while improving mood. Regular movement enhances gut motility, reduces inflammation and releases endorphins that alleviate stress. Engage in activities such as:

• Walking or hiking to support digestion.
• Strength training for balanced neurotransmitter production.
• Yoga or stretching to calm the gut-brain connection.

5. Consider probiotics and supplements

Probiotic supplements can help restore gut flora, while adaptogens like ashwagandha and magnesium support stress management. Consulting with a healthcare professional can help you find the right approach for your needs.

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The bottom line: Your gut and brain are deeply intertwined, influencing each other through biochemical and neurological pathways. By prioritizing gut health through nutrition, stress management, sleep and movement, you can improve both digestion and mental resilience. A healthy gut fosters a healthy mind — so nourishing one ultimately supports the other.