The surprising link between gut health and mental wellbeing

Have you ever heard the gut referred to as the “second brain”? Thanks to a nerve pathway called the gut brain axis, these two organs are uniquely connected. 

It’s this connection which causes our gut health to have such a great impact on our mental health.

“The gut brain axis is a communication network which constantly exchanges information between our gut and our brain. It means our gut can directly influence how we regulate our emotions and respond to stress,” says Vanessa Morando, Dietitian at Australian Unity.

So, how does this connection work and what can you do to improve your gut health—and in turn, your overall wellbeing? 

Why the gut brain connection matters

The gut brain axis allows for communication that is crucial for our health, cognition, digestion, and of course, our mood. 

“Our gut microbiome, or gut bacteria, produce and regulate chemicals that are used by the brain,” says Vanessa. “When we have a good microbiome, that impacts our mental wellbeing in a positive way. But a poor microbiome can reduce the production of certain neurotransmitters.” 

One example is serotonin, a neurotransmitter also known as our “happy hormone”, which regulates mood and stress. Approximately 90% of our serotonin is produced in the gut.  

Simply put, a poor microbiome affects the production of necessary neurotransmitters which impact our mood.  

Have you ever experienced an upset stomach when you’re stressed? That’s because the gut brain connection works in both directions. 

Signs that gut health is affecting your mental health 

So, what are the signs that your gut health could be negatively impacting your mental health? 

You might experience symptoms such as: 

• Bloating
• Abdominal discomfort 
• Frequent diarrhea
• Excessive flatulence
• Unexplained psychological changes  

Everyone experiences these symptoms differently, but noticing a few at once may signal something’s not right.

If you suspect there’s a certain food that’s causing issues, Vanessa recommends seeing a dietitian before making any drastic changes to your diet.

“Some people cut out whole food groups or become very restrictive due to suspected intolerances, but this can lead to micronutrient deficiencies and other issues down the road,” she says.

If you experience blood in the stool, persistent vomiting, unexplained weight loss or severe pain, you should seek immediate medical advice. 

Lifestyle or dietary habits that disrupt gut and mental health 

Your lifestyle choices and diet can have a huge impact on your gut health. Some habits which have been shown to disrupt gut health include: 

• Low fibre intake: Fibre feeds our good gut bacteria, so low fibre is directly correlated with a poorer microbiome. 
• A diet high in processed food: Foods such as cakes, biscuits and lollies, are often lacking in fibre and other nutrients. They’re fine as part of a well-balanced diet, but if you are consuming these instead of healthier options, your diet could be low in nutrients necessary for gut health. 
• High alcohol consumption: Alcohol promotes inflammation in the bowel which creates an environment in which good bacteria cannot thrive, in turn disrupting our microbiome.  
• Stress: Chronic stress also promotes inflammation in the body, impacting our gut health and therefore our mood. Even acute stress can have a negative impact on the gut.  
• Inactivity: An active lifestyle helps to reduce inflammation and can improve the diversity of the gut microbiome. Inactivity means you miss out on these great benefits.  
• Lack of sleep: Poor sleep can lead to stress which can negatively effect gut health.

By avoiding these habits, you’re promoting good gut health and protecting your mental wellbeing.

How to improve gut health with fibre and diversity

As we learned above, there are many factors that can impact your gut health. But Vanessa says low fibre is a big one, with most Australians not meeting their recommended daily fibre intake.

The Australian Government recommends 25 grams of fibre per day for women and 30 grams of fibre per day for men. 

To put that into perspective, a medium apple with skin has about 4 grams of dietary fibre. So how do you know if you’re getting enough fibre?

Next time you’re at the shops, consult the nutrition panel on any packaged food you’re considering purchasing. For unpackaged foods such as fruit and vegetables, look online to find out how much fibre that food usually contains. 

There are many different types of fibres which have different roles within the gut. Vanessa says that’s why diversity is vital in our diets. She recommends 30 different plant-based foods per week for optimal gut health.

“If you’re having a diverse range of plant-based foods, you’re essentially ticking off different boxes: prebiotics, soluble fibre, insoluble fibre, a variety of micronutrients. It really benefits the microbiome and your gut health in general,” says Vanessa. 

Where fibre is vital for feeding the good bacteria in your gut, probiotics are vital for introducing healthy gut bacteria. Fermented foods are often a great source of probiotics—such as probiotic yoghurts, kefir, kimchi and miso.

Quick win snacks that support gut function

When life gets busy, it’s easy to stop prioritising good habits for your gut and health. Thankfully, there are some deliciously easy snacks that will satisfy your gut, brain and any sudden cravings. Next time the 3pm hunger hits, rather than reaching for a packet of biscuits why not try: 

• Probiotic yoghurt with berries
• Chia seed pudding topped with apple or nuts 
• Apple with peanut butter
• Hummus and vegetable sticks
• A smoothie with kefir, berries and banana 

These snacks will keep you satisfied while providing the fibre and nutrients your gut microbiome needs to thrive. 

The importance of consistent healthy habits 

It’s vital to take a holistic approach to looking after your gut health.

“There are a lot of factors that play a part when it comes to good gut health. There are misconceptions that short term interventions such as juice cleanses will restore our microbiome,” says Vanessa. “But because the gut and brain are constantly communicating, you need to focus on implementing consistent, feasible habits, rather than any quick fixes.”

The good news is that once you start implementing healthy lifestyle changes, you could start to notice positive changes to your bowel health within as little as a week. 

“You might experience improvements to bowel symptoms, higher energy levels and better moods as your digestive stress decreases,” says Vanessa.

By increasing our fibre, eating probiotic foods, managing stress, being active and sleeping well, we can support our gut health—and Real Wellbeing—in the long term.