Gut-Mind Link

What Your Gut Is Telling Your Brain: How Digestion Impacts Mood, Focus & Stress

Have you ever said you had a “gut feeling” about something? Or maybe you’ve felt butterflies in your stomach before a big presentation? These aren’t just cute sayings, your gut and your brain are literally talking to each other all the time. And believe it or not, your digestive health can play a huge role in how you feel emotionally, how clearly you think, and how well you handle stress.

Let’s dive into this powerful connection and how taking care of your gut can lead to better mental and physical health, especially as we move through our 40s and beyond.

Your Gut Is Basically a Second Brain

This might sound wild, but your gut actually has its own nervous system. It’s called the enteric nervous system, and it’s made up of over 100 million nerve cells that line your digestive tract. This “second brain” is constantly communicating with your actual brain through something called the vagus nerve, which acts like a two-way street sending messages back and forth.

Even more fascinating? Around 90% of the body’s serotonin - that feel-good, mood-boosting brain chemical is made in your gut, not your brain. Same with other important chemicals like dopamine and GABA that help regulate your mood, energy, and focus.

So when your gut is off balance, it’s no surprise that your mood, clarity, and even sleep can take a hit.

When Your Gut’s Not Happy, Your Brain Isn’t Either

Let’s say your gut is inflamed, you’re bloated all the time, or you’re dealing with constipation, gas, or reflux. That’s not just uncomfortable, it can actually mess with your mental health.

When the good bacteria in your gut get outnumbered by the not-so-good ones (a condition called dysbiosis), it disrupts the production of neurotransmitters and can lead to things like:

• Brain fog and trouble concentrating

• Anxiety or feeling on edge

• Mood swings or low mood

• Poor sleep

• Low energy

There’s growing research linking gut issues like IBS to higher rates of anxiety and depression. It’s not just in your head, it’s in your gut. The two are deeply connected.

Stress and Your Gut: A Two-Way Struggle

Now here’s where it gets tricky: stress affects your gut, and your gut affects how you handle stress.

When you're constantly stressed, like most of us are, it puts your body into “fight or flight” mode. Your body diverts energy away from digestion, which means food isn’t broken down properly, nutrients don’t get absorbed, and inflammation starts to build.

This can create a “leaky gut,” where the lining of your intestines becomes more permeable. That allows toxins and bits of undigested food to leak into your bloodstream, triggering inflammation. That inflammation can then mess with your brain, leading to irritability, anxiety, and even depression.

And what happens when you feel anxious or overwhelmed? You stress more. You eat on the go. You sleep less. The cycle continues.

Gut Inflammation = Mental and Physical Burnout

Inflammation in the gut doesn’t just stay there, it spreads. And when it reaches your brain, it can impact memory, learning, and emotional balance. Some scientists now believe that chronic inflammation might be one of the root causes of depression.

It can also trigger a cascade of other symptoms: joint pain, fatigue, autoimmune issues, and hormone imbalance. If you’ve ever said, “I just don’t feel like myself lately,” your gut could be trying to get your attention.

So, What Can You Do About It?

The good news is that healing your gut doesn’t have to be complicated. Small, consistent changes can make a big difference in how you feel, mentally and physically.

Here are a few gut-loving habits to try:

1. Eat More Plants (and Their Fiber!)

Your good gut bugs love fiber. Feed them well with lots of vegetables, fruits, legumes, whole grains, seeds, and nuts. Think: leafy greens, oats, berries, lentils, flaxseeds. Aim for 30–40g of fiber daily.

2. Cut Back on Sugar and Processed Foods

Sugar and heavily processed foods feed the bad bacteria and create inflammation. Reducing them helps restore balance in your microbiome and can stabilize your mood and energy.

3. Add Fermented Foods

Foods like sauerkraut, kimchi, miso, and unsweetened plant-based yogurt are natural sources of probiotics that support gut health and even help reduce anxiety and stress.

4. Drink More Water

Hydration helps your body digest food, move waste, and keep things flowing. If you’re feeling sluggish or constipated, water is your best friend.

5. Find Daily Ways to De-Stress

Even five minutes of breathwork, journaling, stretching, or simply stepping outside for fresh air can calm your nervous system and support digestion.

6. Consider a Probiotic Supplement

Especially if you’ve taken antibiotics recently, a high-quality probiotic with multiple strains can help repopulate your gut with the good stuff.

7. Prioritize Sleep and Gentle Movement

Sleep helps repair your gut lining and balance hormones. And movement—even just walking—supports digestion and improves mood.

A Real-Life Gut Reset

One of my clients, a 47-year-old teacher came to me feeling bloated, foggy, and snappy all the time. She thought it was just “getting older.” We looked at her gut health, cleaned up her diet, added in plant fiber and fermented foods, and included a short daily breathing practice. Within a few weeks, her digestion improved and her mood lifted. “I didn’t realize how much my stomach was affecting everything,” she told me.

Bottom Line: Trust Your Gut

Your gut isn’t just about digestion, it’s connected to how you think, feel, and show up every day. If you’ve been feeling off mentally or emotionally, don’t overlook what’s happening in your belly. Supporting your gut might be the key to unlocking more energy, clearer thinking, a better mood, and less stress.

Listen to your gut. It’s probably trying to tell you something important.