Why Listening to Your Gut is Essential for Mental Wellbeing

By Emma Dasco

Have you ever felt that familiar “butterfly” sensation in your stomach when you're anxious or experienced digestive discomfort when stressed? These are not just physical responses; they’re signals from your gut, often referred to as the “second brain.” This intricate dialogue between your gut and brain, known as the gut-brain axis, plays a crucial role in your physical, mental, and emotional wellbeing. 

Holistic health is a journey of balance, where supporting the connection between the gut and brain empowers you to live in harmony with your body. Let’s explore the gut-brain relationship in depth and learn how nurturing your microbiome can improve mental clarity, mood, and overall wellness. Understanding the connection between the gut and brain can empower you to feel more balanced, nurtured, and in tune with your body. 

Your Second Brain

The gut's role extends far beyond digestion. It houses the enteric nervous system, which contains over 100 million neurons—more than the spinal cord—allowing it to operate independently and communicate directly with the brain via the vagus nerve. This connection means your gut is constantly involved in sending signals to your brain about the state of your body, mood, and overall health.

Around 90% of the body’s serotonin, your “feel good” hormone, is produced in the gut, not the brain. When your gut is balanced and thriving, you’re more likely to experience mental and emotional stability. However, if your digestive system is compromised, it can disrupt neurotransmitter production, leading to anxiety, depression, or brain fog.

The Numbers

- Studies show that nearly 60% of people with irritable bowel syndrome (IBS) also suffer from anxiety and depression. This is largely due to the inflammatory responses triggered by an imbalanced gut microbiome, which can adversely impact the brain.

- Psychological stress can alter gut bacteria composition within just 24 hours, increasing gut permeability, often referred to as "leaky gut." This can lead to inflammation that affects mood and cognitive function.

Probiotics and Prebiotics

Derived from the Greek phrase ‘pro bios’ (meaning ‘for life’), probiotics are live microorganisms that promote healthy gut functioning by enhancing the balance of "good" bacteria. These microorganisms, akin to naturally occurring bacteria and yeast, have numerous medicinal properties, such as improving gastrointestinal health, boosting immunity, reducing cholesterol, and even supporting healthy blood pressure. Probiotics have been shown to help with digestion, nutrient absorption, and reduce the risk of some common allergens. 

Think of prebiotics as the nutritive soil of your digestive system. They are fibrous foods found in vegetables, fruits, and whole grains, which feed the beneficial bacteria in your gut.  Probiotics, on the other hand, are like the seeds that help enliven the soil, introducing new “good bacteria” that assist in essential functions like digestion, metabolism, and immune response. Incorporate more fiber-rich foods like garlic, onions, bananas, leeks, asparagus, and oats. These foods help nourish the existing beneficial bacteria in your gut. The two work synergistically to create an environment where your microbiome can thrive.

While probiotic supplements can be beneficial, they can also be harmful if not specifically tailored to your unique microbiome. In some cases, they may feed harmful bacteria and yeast, potentially worsening gut imbalances. To avoid this, it's safer to lean towards obtaining probiotics from food sources. Foods like krauts (kimchi, sauerkraut), pickles, raw vinegar, raw yogurt, miso (opt for soy-free), and fermented beverages like kombucha or tepache provide natural probiotics. For maximum benefits, ensure these foods are raw and unpasteurized, as pasteurization can eliminate the beneficial live cultures essential for gut health.

Your Gut-Brain Axis

When the gut is out of alignment due to factors like diet, stress, or environmental toxins, it sends distress signals to the brain that can manifest as mood swings, anxiety, or depressive symptoms. Conversely, when the mind experiences prolonged emotional distress, it can negatively impact gut health by altering the composition of gut bacteria and increasing inflammation. 

Emerging research has found that chronic stress can increase gut permeability, often leading to conditions such as leaky gut syndrome, which allows toxins and bacteria to pass into the bloodstream, potentially triggering inflammatory responses throughout the body. 

How to Support the Gut-Brain Connection

1. Diversify Your Plate: A diverse diet that includes a range of prebiotics and probiotics helps support gut diversity. Include fibrous vegetables, fruits, whole grains, and fermented foods for a well-rounded microbiome.

2. Stress management is critical for maintaining gut health. Daily practices such as yoga, breathwork, meditation, and spending time outdoors can help calm the nervous system and promote a healthy digestive system.

3. Gentle herbs like ginger, licorice root, and fennel can help soothe digestive discomfort. Additionally, adaptogenic herbs like ashwagandha and holy basil support stress response, which positively influences gut health.

4. Adequate high-quality water intake is essential for supporting digestive processes, nutrient absorption, and elimination of toxins. Opt for Spring Water in a glass container, or add minerals to your filtered water like these.

Cultivating Gut Wisdom

Listening to your gut is about more than digestion—it's about tapping into a deeper source of wisdom. Your gut sends constant signals to your brain, providing intuitive insights about what your body and mind need for balance. Whether it's through cravings, subtle digestive changes, or emotional cues, the gut guides you toward what your body needs for balance and harmony.

True health begins with tuning in to your body’s signals. By tending to your gut, you’re also taking care of your mind. If you've been feeling disconnected, sluggish, or emotionally out of balance, it may be time to start paying closer attention to what your gut is telling you. Trust your instincts, nourish your microbiome, and watch as mental clarity and emotional balance begin to unfold.