Gut health and the brain: How they’re connected & why it matters
When we think about gut health, we often picture digestion, bloating, or what we eat day-to-day.
But did you know that your gut and brain are deeply connected? In fact, scientists now call the gut our “second brain.”
Research shows that a healthy gut can influence mood, mental wellbeing, memory, and even reduce the risk of long-term conditions like anxiety and depression.
At the same time, stress, poor diet, or lack of sleep can negatively affect your gut—creating a powerful two-way connection known as the gut-brain axis.
What Is the Gut-Brain Axis?
The gut-brain axis is the communication network between your digestive system and your brain. It connects through:
-
The Vagus Nerve: A key “highway” of signals between the brain and digestive tract.
-
The Microbiome: Trillions of bacteria, fungi, and microbes living in your gut that send messages to your brain.
-
Hormones & Neurotransmitters: Your gut produces many of the same chemicals as the brain, including serotonin and dopamine.
In fact, around 90% of the body’s serotonin (the “happy hormone”) is produced in the gut, not the brain【source: Harvard Medical School】. This explains why poor gut health can make us feel low in mood or mentally foggy.
Evidence That Gut Health Affects Mental Wellbeing
Over the past decade, studies have confirmed the role of gut health in mental wellbeing:
-
Depression and Anxiety: A review published in Frontiers in Psychiatry (2020) found that imbalances in gut bacteria were strongly linked to symptoms of depression and anxiety.
-
Stress Response: Research in Nature Reviews Gastroenterology & Hepatology (2019) showed that chronic stress changes gut bacteria, which then feed back to increase stress hormones—creating a vicious cycle.
-
Cognitive Function: A study in Nutrients (2021) found that probiotics and prebiotics improved memory, focus, and overall cognitive performance in adults.
This evidence confirms that nurturing your gut isn’t just about avoiding bloating—it’s a cornerstone of mental clarity, resilience, and long-term brain health.
Why It’s Important to Look After Your Gut
Supporting your gut health has whole-body benefits, including:
-
Better Mental Wellbeing
A balanced microbiome supports neurotransmitter production, helping you feel calmer, happier, and more focused. -
Stronger Stress Resilience
A healthy gut can regulate cortisol (your stress hormone), reducing the physical and emotional effects of stress. -
Improved Digestion & Energy
Efficient digestion means better nutrient absorption, which fuels both body and brain. -
Long-Term Health Protection
Gut health has been linked to lower risks of Alzheimer’s, Parkinson’s, and other cognitive conditions.
How to Support Your Gut Health
The good news is that your gut is highly responsive to diet and lifestyle changes. Here are simple, science-backed ways to support it:
-
Eat More Fibre: Wholegrains, legumes, fruits, and vegetables feed beneficial gut bacteria.
-
Include Fermented Foods: Yoghurt, kefir, kimchi, and sauerkraut add probiotics.
-
Prioritise Protein: Lean protein supports tissue repair and balances blood sugar, keeping energy steady.
-
Manage Stress: Meditation, deep breathing, and exercise reduce stress’s negative impact on the gut.
-
Sleep Well: Good sleep patterns allow your microbiome to reset and stay balanced.
Your gut and brain are constantly in conversation. When your gut is out of balance, it can affect everything from your mood to your memory. The reverse is also true—stress, poor sleep, or low mood can disrupt your gut.
Looking after your gut health through nutrition, lifestyle, and self-care isn’t just about digestion—it’s a powerful way to support your mental wellbeing, reduce stress, and protect your long-term brain health.
At Zing Wellbeing, we place gut health at the heart of our programs because when your gut is thriving, so are you.
Gut health loving recipe
If you LOVE chicken fajitas then we have an AMAZING healthy chicken fajitas recipe for you here that is JAMMED with taste, protein and gut health loving ingredients
You can find this in out app and Zing Wellbeing program that is helping 1000's of women transform their health and wellness
