In This ArticleView AllIn This ArticleThe Gut-Brain ConnectionMood-Boosting Foods
In This ArticleView All
View All
In This Article
The Gut-Brain Connection
Mood-Boosting Foods
Have you ever wondered why you get that feeling of butterflies in your stomach when you see your crush? Or why your stomach feels like it’s in knots when you have to do something you’re not confident about—or when you think you’re in trouble for doing (or not doing) something?
6 Ways Stress Can Mess with Your Digestion
“Stress can play a major role in tummy troubles, even initiating symptoms when there are no changes in diet,” explainsDesiree Nielsen, RD, a Vancouver, Canada-based registered dietitian and the author ofGood for Your Gut.
There is a conversation that takes place between your brain and gut that is bi-directional, meaning that they both talk to each other, according to a 2023 review inNutrients. The “telephone line” along which this conversation takes place is called the gut-brain axis. One of the major players in the gut-brain axis is the vagus nerve, which has about 90% of its nerve endings in the gut. The vagus nerve starts in the brain and wanders down the body, touching nearly every major organ. It’s what you want to stimulate when you’re stressed out because it helps calm and slow the heart rate, breathing and gut.
Read on to learn more about the extensive conversation between your gut and your brain, how less-than-stellar gut health can impact your mood, and the best foods to feed your brain andgood gut bacteriaall at once.
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The Gut-Brain Axis and Mental Health
When most of us think of our nervous system, we think of our brain and spinal cord; however, the digestive tract has a complex nervous system of its own. The enteric (intestinal) nervous system—often referred to as our second brain—has about the same number of nerve cells as our spinal cord (some experts argue it has more). Those nerves come into play when we eat a meal. Stretch receptors in our stomach activate and relay messages to the brain that we aregetting full.
It’s not only nerves that play a role here, though. Our gut microbiota, the trillions-strong bacterial population that lives within our guts, is another major factor in the gut-brain connection.
“The type of bacteria living in our gut may impact motility, digestive secretions, inflammation and even neurotransmitter production in our digestive tracts,” says Nielsen.
There’s one neurotransmitter, in particular, that’s made in high supply in the gut: serotonin, often referred to as the “feel good” hormone. And while you might think that serotonin would be made in the brain—and some of it is—a whopping 95% of our body’s serotonin is made in our guts, saysMike Hoaglin, M.D., the San Francisco-based medical director of the telehealth company DrHouse.
“These hormones are important for improving our mood, so what we feed ourselves literally influences how we feel,” says Li.
Hormones & Our Health: How What We Eat May Affect How They Work
In the short term, poor gut health interferes with signals sent to the brain. Over time, though, dysbiosis—an imbalance of gut bacteria—can also lead to chronic inflammation.
“When our body has high levels of inflammation, this can also affect the function of our brain, including cognition, mood and irritability,” says Li.
While it’s not the only factor or cause, a 2024 study published inMolecular Psychiatrysuggests that chronic inflammation may play a role in depression. Inflammation is an immune system response, and since 70% of our immune cells are in the gut, it stands to reason that when gut health is not so, well, healthy, our body responds in a wide variety of ways.
7 Sneaky Signs You Have Leaky Gut Syndrome, According to a Dietitian
Because your gut function depends on—and has effects on—your immune and nervous system function, long-term changes in gut health may impact your mental well-being, says Nielsen.
It’s challenging to tell if it’s the chicken or the egg, says Nielsen, since digestive conditions such asirritable bowel syndrome (IBS)and inflammatory bowel disease have been associated with increased rates of anxiety and depression.
“While the mechanisms are not fully understood, it’s likely a combination of the negative impact on quality of life, as well as inflammatory and nervous system effects in the gut itself,” says Nielsen. “In one review, people who had both IBS and depression or anxiety had distinctly different microbiomes than those with IBS alone. People with undiagnosed celiac disease may experience brain fog from the significant inflammation and gut barrier changes that occur while the disease process is ongoing.”
Everyday digestive symptoms such asbloatingand constipation can affect your mood in smaller ways as well. “If you don’t feel good or are worried about your health, your mood will suffer. Temporary changes in gut function can make you feel sluggish, lethargic or foggy but should resolve when the gut symptoms have passed,” says Nielsen.
Since it’s become clear that what we eat can affect our mental health and increases the risk for anxiety, depression, brain fog, a down mood and so much more, there’s now an emerging field dedicated to the gut-brain axis called nutritional psychiatry.
8 Top Anti-Inflammatory Foods for Anxiety
What to Eat to Boost Your Mood
It’s crucial to note that no one food or diet can completely cure or prevent a mental health condition. Any treatment program for anxiety or depression should include guidance from a mental health practitioner.
What you eat can support your less-stressed, brighter-mood strategy, though.
The 5 Worst Foods for Your Mood, According to Experts
“There are so many factors we don’t have control over, such as stress. But many of us have the opportunity to make healthier food choices,” says Nielsen. “Without a doubt, one of the most important things you can do to nourish the gut-brain connection is to eat more whole plant foods, which are rich in fiber and phytochemicals. Research hints that dietary fiber from whole plant foods can help to nourish the gut-brain connection in multiple ways—from boosting the growth of beneficial bacteria in the gut, to improving gut barrier function and minimizing inflammation.”
Plants, probiotics and prebiotics are all smart choices for your gut—and your spirits. Probiotics are beneficial gut bacteria and can be found infermented foods, like kimchi and yogurt. But those bacteria need to eat to thrive, so it’s also important to include fruits, vegetables, whole grains, nuts, seeds and legumes in your diet to feed your beneficial bacteria—known asprebiotics.
Want some specific foods? Here are nine expert-recommended items for your next shopping list:
The Bottom Line
There’s a growing stack of scientific evidence to support the existence of the gut-brain axis, the speedy interstate connecting the gut and the brain. So it’s safe to say that the foods we eat affect our mental health. Eating more fruits, vegetables, nuts, seeds, whole grains, legumes and fermented foods certainly can’t hurt as part of the Rx to help ease inflammation, reduce stress and anxiety and potentiallyboost your mood.
Best Foods to Eat for Gut Health
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Marano G, Mazza M, Lisci F, et al.The microbiota-gut-brain axis: psychoneuroimmunological insights.Nutrients. 2023. doi: 10.3390/nu15061496Sforzini L, Marizzoni M, Bottanelli C. et al.Transcriptomic profiles in major depressive disorder: the role of immunometabolic and cell-cycle-related pathways in depression with different levels of inflammation.Molecular Psychiatry. 2024. doi: 10.1038/s41380-024-02736-wWiertsema S, van Bergenhenegouwen J, Garssen J, et al.The interplay between the gut microbiome and the immune system in the context of infectious diseases throughout life and the role of nutrition in optimizing treatment strategies.Nutrients. 2021. doi: 10.3390/nu13030886Simpson C, Mu A, Haslam N, et al.Feeling down? A systematic review of the gut microbiota in anxiety/depression and irritable bowel syndrome.Journal of Affective Disorders. 2020. doi: 10.1016/j.jad.2020.01.124The Center for Nutritional Psychology.The history of nutritional psychology: a new field of study to support a new model of mental healthcare.
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Marano G, Mazza M, Lisci F, et al.The microbiota-gut-brain axis: psychoneuroimmunological insights.Nutrients. 2023. doi: 10.3390/nu15061496Sforzini L, Marizzoni M, Bottanelli C. et al.Transcriptomic profiles in major depressive disorder: the role of immunometabolic and cell-cycle-related pathways in depression with different levels of inflammation.Molecular Psychiatry. 2024. doi: 10.1038/s41380-024-02736-wWiertsema S, van Bergenhenegouwen J, Garssen J, et al.The interplay between the gut microbiome and the immune system in the context of infectious diseases throughout life and the role of nutrition in optimizing treatment strategies.Nutrients. 2021. doi: 10.3390/nu13030886Simpson C, Mu A, Haslam N, et al.Feeling down? A systematic review of the gut microbiota in anxiety/depression and irritable bowel syndrome.Journal of Affective Disorders. 2020. doi: 10.1016/j.jad.2020.01.124The Center for Nutritional Psychology.The history of nutritional psychology: a new field of study to support a new model of mental healthcare.
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
Marano G, Mazza M, Lisci F, et al.The microbiota-gut-brain axis: psychoneuroimmunological insights.Nutrients. 2023. doi: 10.3390/nu15061496Sforzini L, Marizzoni M, Bottanelli C. et al.Transcriptomic profiles in major depressive disorder: the role of immunometabolic and cell-cycle-related pathways in depression with different levels of inflammation.Molecular Psychiatry. 2024. doi: 10.1038/s41380-024-02736-wWiertsema S, van Bergenhenegouwen J, Garssen J, et al.The interplay between the gut microbiome and the immune system in the context of infectious diseases throughout life and the role of nutrition in optimizing treatment strategies.Nutrients. 2021. doi: 10.3390/nu13030886Simpson C, Mu A, Haslam N, et al.Feeling down? A systematic review of the gut microbiota in anxiety/depression and irritable bowel syndrome.Journal of Affective Disorders. 2020. doi: 10.1016/j.jad.2020.01.124The Center for Nutritional Psychology.The history of nutritional psychology: a new field of study to support a new model of mental healthcare.
Marano G, Mazza M, Lisci F, et al.The microbiota-gut-brain axis: psychoneuroimmunological insights.Nutrients. 2023. doi: 10.3390/nu15061496
Sforzini L, Marizzoni M, Bottanelli C. et al.Transcriptomic profiles in major depressive disorder: the role of immunometabolic and cell-cycle-related pathways in depression with different levels of inflammation.Molecular Psychiatry. 2024. doi: 10.1038/s41380-024-02736-w
Wiertsema S, van Bergenhenegouwen J, Garssen J, et al.The interplay between the gut microbiome and the immune system in the context of infectious diseases throughout life and the role of nutrition in optimizing treatment strategies.Nutrients. 2021. doi: 10.3390/nu13030886
Simpson C, Mu A, Haslam N, et al.Feeling down? A systematic review of the gut microbiota in anxiety/depression and irritable bowel syndrome.Journal of Affective Disorders. 2020. doi: 10.1016/j.jad.2020.01.124
The Center for Nutritional Psychology.The history of nutritional psychology: a new field of study to support a new model of mental healthcare.
