Is your gut secretly affecting your mood?

Did you know that your mood can shift dramatically based on how your gut is functioning? We often blame the weather, work stress, or family life for low mood or irritability, but rarely do we consider the role of our gut microbiome. And yet, the balance of bacteria in your gut can have a surprisingly powerful influence on how you feel.

Your gut and brain are in constant communication through nerves, hormones, neurotransmitters, immune signals, and microbial metabolites.¹

Recognising this connection shows that caring for your gut isn’t just about digestion – it’s also a powerful way to support your mental wellbeing.

What’s the link: the gut-brain connection

The primary link is the vagus nerve, which transmits signals from your gut to your brain and vice versa.² The sympathetic and parasympathetic nerves also modulate gut function and stress responses. These pathways ensure that your brain and gut are constantly exchanging information about hunger, fullness, discomfort, and other sensations.³

Your gut produces hormones such as ghrelin, leptin, and cholecystokinin, which influence brain activity related to mood and appetite. Your gut also produces key neurotransmitters like serotonin, dopamine, and GABA. Around 95% of your body’s serotonin is produced in the gut. While it doesn’t all travel to the brain, fluctuations in these levels can still influence your mood, anxiety, and overall mental wellbeing.⁴

Trillions of microorganisms living in your gut produce neuroactive compounds like short-chain fatty acids (SCFAs). These molecules can cross into the bloodstream and reach the brain, affecting cognition and mood.⁵

Your gut also contains immune tissues that, when disrupted, release inflammatory molecules called cytokines. These cytokines can travel through the bloodstream to the brain, influencing mood, behaviour, and potentially contributing to anxiety and depression.⁶

When things go wrong: dysbiosis and inflammation

When your system is out of balance – due to stress, diet, antibiotics, or illness – it can impair gut function and microbiota health. This dysregulation – or dysbiosis – can increase inflammation, alter neurotransmitter levels, and disrupt hormonal signals, contributing to mental health issues like anxiety and depression.

Repairing the pathways

A healthy gut is essential for maintaining a balanced mood, and it’s important to focus on optimising key markers that reflect gut function. One of the primary aspects is microbiome diversity and composition. A diverse and balanced microbiome supports the production of neurotransmitters and enhances immune function.

Eat to feed your gut and mind

Focus on a wide variety of fibre-rich foods, such as fruits, vegetables, whole grains, and legumes, which serve as prebiotics that nourish beneficial bacteria. Increasing fibre also boosts the production of short-chain fatty acids, which supports brain health.⁷ Incorporate fermented foods like kefir, yoghurt sauerkraut, and kimchi to introduce probiotic strains directly into your gut.

Limit ultra-processed foods, especially those high in sugar and unhealthy fats, as they can disrupt your gut balance. Staying hydrated and reducing unnecessary antibiotic use also support a healthy, diverse gut ecosystem.

To really boost your microbiome we recommend our Kefir and Complete Prebiotic. When combined, they provide a powerful synbiotic!

Strengthen your gut barrier

Another factor is gut barrier integrity. A strong intestinal lining prevents toxins and inflammatory agents from entering the bloodstream. This reduces systemic inflammation that can negatively impact mood. You can support this barrier by consuming nutrients like glutamine, zinc, and omega-3 fatty, and avoiding excessive alcohol⁸ and NSAID⁹ use.

We recommend our Pure Fish Collagen to repair and maintain your gut barrier!

Support the gut–brain loop

Lastly, optimising vagal tone and neural signaling enhances the communication between your gut and brain. Practices such as stress reduction techniques, including deep breathing and meditation, can strengthen vagal activity.¹⁰

By focusing on these markers you can promote a healthier gut environment that will contribute to a more balanced and resilient mood!

Looking for more ways to boost you mood? Check out Mushrooms for mental health: a gut-friendly way to lift your mood

Any questions? Contact one of our Nutritional Therapists via live chat, weekdays from 8 am to 8 pm.