The Gut-Brain Connection – How Your Second Brain Shapes Your Mood, Mind & Well Being
- Brainz Magazine
- Nov 26
- 8 min read
Updated: Nov 27
Melinda King is a Counsellor and Functional Medicine Practitioner who helps people transform their mental, emotional, and physical health. She bridges psychology and gut health to empower lasting change from the inside out.
Your gut is more than an organ, it’s an ecosystem, an emotional compass, and a biological command center influencing everything from your digestion to your mood. Scientists now call it “the second brain,” and for good reason, the gut is home to millions of neurons, trillions of microbes, and a powerful communication network that speaks directly to your brain every single second.
In recent years, the explosion of research on the gut-brain axis has completely reframed how we understand mental health, stress resilience, energy, and emotional well-being. What was once a fringe idea is now one of the most evidence-supported and exciting areas of medicine.
This article translates cutting-edge science into simple, inspiring, practical steps so you can support your gut, nourish your mind, and elevate your whole body's wellbeing.
What is the gut-brain axis?
The gut-brain axis is a two-way communication system linking the gastrointestinal tract and the central nervous system. This connection operates through several pathways:
Neural pathways, especially the vagus nerve
Immune signalling
Endocrine hormonal pathways
Microbial metabolites and neurotransmitters
Your gut contains roughly 500 million neurons more than the spinal cord, forming the enteric nervous system, which functions independently yet constantly speaks with the brain.[1]
Even more astonishing, around 90 percent of serotonin, the neurotransmitter responsible for mood and emotional balance, is produced in the gut, not the brain.[2]
The gut isn’t “just digestive.” It’s deeply psychological and deeply influential.[3]
How the gut communicates with the brain
Drawing from the narrative review Gut Over Mind: Exploring the Powerful Gut Brain Axis, Nutrients, 2025, the gut communicates with the brain through five key systems.
1. Neural pathways: The vagus nerve
The vagus nerve is the high-speed communication superhighway between the gut and the brain. It sends signals about:
inflammation
nutrient sensing
emotional state
microbial activity
Studies show that stimulating the vagus nerve reduces anxiety and depressive symptoms and improves digestive function.[4]
2. Microbial metabolites
Your gut microbes create powerful compounds that affect your brain:
Short-chain fatty acids SCFAs reduce neuroinflammation and improve brain barrier function.
Tryptophan metabolites regulate serotonin production.
Bile acid metabolites influence cognitive function.
These microbial “messages” shape mood, mental clarity, and resilience.
3. Neurotransmitters
Certain bacteria, like Bifidobacterium and Lactobacillus, produce neurotransmitters including:
serotonin well-being
dopamine motivation
GABA calms and focuses
A landmark study found that Lactobacillus rhamnosus reduced anxiety-like behavior in animals via vagus nerve activation.[5]
4. Immune pathways
Gut inflammation triggers brain inflammation.
Key inflammatory cytokines IL-6, TNF-α, IL-17 are linked to:
anxiety
depression
brain fog
neurodegenerative risk[6]
5. Hormonal pathways: HPA axis
Gut microbes influence cortisol and stress response hormones. Dysbiosis can heighten stress reactivity and emotional instability.[7]
What the science says: The evidence is clear
Below are some of the most compelling findings supported by the narrative review and decades of research.
1. Gut microbiota shapes emotional behaviour
Germ-free mice show exaggerated stress responses and abnormal social and emotional behaviors.
When beneficial microbes are introduced, behavior normalizes.[8]
2. Gut imbalances contribute to anxiety and depression
People with mood disorders consistently show:
lower microbial diversity
higher inflammatory markers
altered neurotransmitter metabolism[9]
3. Psychobiotics improve mental health outcomes
Psychobiotics, probiotics that influence mood, show benefits for:
anxiety
depression
stress
emotional regulation[10]
4. Gut health plays a role in neurodegenerative conditions
Changes in gut microbiota appear years before symptoms of Alzheimer’s or Parkinson’s.[11]
How lifestyle shapes the gut-brain axis
Your daily habits are among the most powerful levers for improving both gut health and mental well-being. Three lifestyle pillars, sleep, stress regulation, and movement, consistently appear in research as key drivers of gut-brain balance.
1. Sleep at night to reset your microbiome and mind
Quality sleep is not simply rest, it’s restoration. Your gut microbiome follows a 24-hour circadian rhythm, meaning it changes dynamically throughout the day and night.
When sleep is disrupted:
microbial diversity decreases
inflammation rises
cortisol levels increase
emotional reactivity intensifies
Fascinating fact: Just two nights of partial sleep deprivation can shift microbiome composition to resemble that of someone with metabolic dysfunction.
Key research:
A study in Molecular Sciences found that poor sleep alters gut microbiota associated with insulin resistance and inflammation.
Sleep apnea has been linked with reduced gut diversity and increased inflammation, creating a continuous loop affecting mood and cognition.
Why this matters: A dysregulated microbiome at night can impair neurotransmitter production the next morning, affecting mood, cognition, cravings, and energy.
2. Stress is the fastest way to disrupt gut-brain harmony
Stress doesn’t just affect your mind, it directly reshapes your gut. Within minutes of a stress response:
the gut lining becomes more permeable
beneficial bacteria decrease
inflammatory cytokines rise
digestive motility changes[12]
Fascinating fact: You feel stress in your gut before you feel it in your mind. Because the gut has over 500 million neurons and far more serotonin receptors than the brain, it detects stress signals first, often before you are consciously aware of being stressed.
Key research:
Chronic stress alters gut composition and increases inflammation, linked to depression and anxiety.[13]
Stress reduces SCFA-producing bacteria essential for emotional regulation.
Vagus nerve research shows that gut-focused relaxation techniques reduce inflammatory markers linked to mood disorders.
Why this matters: Stress-induced dysbiosis can persist for days or weeks, even after stress has subsided.
3. Movement is one of the most potent microbiome enhancers
Exercise does far more than strengthen the body, it enriches the microbiome.
Movement increases:
bacterial diversity
SCFA production, especially butyrate, a brain-supporting molecule
vagus nerve tone
resilience to stress
Fascinating fact: Athletes have significantly higher levels of butyrate-producing bacteria, associated with emotional stability and cognitive performance.
Key research:
Studies show that moderate exercise increases gut microbial diversity, independent of diet.[14]
Exercise improves microbial metabolic pathways linked to stress resilience.
Why this matters: Movement acts like a microbial fertilizer regular activity nurtures the good bugs that support mood stability.
Practical steps to support a healthy gut-brain axis with research & insights
1. Add 1–2 daily servings of fermented foods
Fermented foods introduce beneficial live bacteria that:
improve microbiome diversity
enhance neurotransmitter production
support immune regulation
Key studies:
Fermented foods increase microbial diversity and reduce inflammatory markers.[15]
Yogurt and kefir contain Lactobacillus strains shown to support anxiety reduction.
Fascinating fact: Many fermented foods naturally contain strains capable of producing GABA, the brain’s calming neurotransmitter.
2. Increase prebiotic fibres
Prebiotics are the foods that feed the probiotics, that help your mental health. Great sources include: garlic, onions, leeks, asparagus, oats, bananas, Jerusalem artichokes.
Key research: Prebiotics like GOS and FOS reduce cortisol and improve emotional processing.[16]
3. Increase polyphenol-rich foods
Polyphenols feed beneficial bacteria and produce anti-inflammatory metabolites. Top sources include: berries, green tea, cocoa, olive oil, colourful vegetables.
Key research: Polyphenols improve microbial diversity and reduce systemic inflammation.[17]
Fascinating fact: Your microbes can transform polyphenols into compounds that enhance learning and memory.a
4. Prioritise omega-3 fatty acids
Omega-3s play a powerful dual role:
They reduce gut inflammation
They support brain structure, neurotransmission, and emotional regulation
Key research: Omega-3 supplementation increases beneficial gut bacteria and reduces inflammatory cytokines associated with depression.[18]
Why it matters: EPA/DHA directly modulate the immune pathways that link gut inflammation to brain inflammation.
5. Stay hydrated
Hydration affects:
microbial metabolism
bowel motility
mucosal integrity
nutrient absorption
Key research: Low water intake alters microbial composition and increases inflammation.[19]
6. Avoid unnecessary antibiotics
Save them for life-saving measures. Antibiotics drastically reduce microbial diversity within hours.
Key research: One study shows it can take 6–12 months for microbiota to fully recover from a single antibiotic course.[20]
7. Reduce alcohol intake
Alcohol disrupts microbial balance and increases permeability (“leaky gut”).
Key research: Alcohol use decreases beneficial bacteria and increases LPS (inflammatory endotoxins) entering circulation.[21]
8. Spend time in nature
Exposure to soil, plants, and biodiversity increases microbial diversity on the skin and in the gut.
Key research: Time in nature improves microbiome richness and reduces cortisol.[22]
Fascinating fact: Gardening is associated with higher levels of beneficial gut bacteria linked to reduced anxiety.
9. Get regular sunlight exposure
Sunlight boosts vitamin D, which is strongly tied to immune regulation and gut barrier function.
Key research: Vitamin D deficiency correlates with gut dysbiosis, increased inflammation and systemic autoimmunity.[23]
10. Practice mindful eating
Eating while stressed reduces vagus nerve activity and impairs digestion.
Key research: Mindful eating improves microbial composition and reduces GI symptoms.[25]
11. Support vagus nerve tone
Simple daily practices that stimulate the vagus nerve have measurable effects on mood and gut motility.
Proven tools: Slow breathing, singing/humming, cold water exposure, yoga, gargling, meditation.
Key research: Vagal activation reduces inflammation and supports microbiome stability.[24]
Fascinating fact: The vagus nerve carries 80% of its signals from the gut to the brain, not the other way around.
Your gut is the gateway to a healthier, calmer, more connected you
The science is clear your gut and brain are in constant conversation, shaping everything from your mood and energy to your clarity, resilience, and overall well being. When you support your gut, you are not just improving digestion, you are strengthening your emotional foundation, boosting cognitive performance, and nurturing the inner ecosystem that keeps your entire body in balance.
Every choice you make from what you eat, how you move, how you breathe, and how you care for your inner world has the power to shift your microbiome and change the way you feel. Small steps create big changes, and your journey toward a healthier gut-brain connection can begin today.
Start your transformation today
If you are ready to reclaim your mental clarity, calm your nervous system, boost your energy, and restore your digestive harmony, you don’t have to do it alone.
At the Centre for Digestive Health, we specialise in evidence-based, personalised programs that blend the latest gut-brain science with practical lifestyle strategies to help you feel your best from the inside out.
Book your Free Gut Brain Health Consultation today and begin your journey toward a calmer mind, a healthier gut, and a more empowered you.
Your second brain is speaking. It’s time to listen and transform your life from within.
Visit my website for more info!
Read more from Melinda King
Melinda King, Counsellor & Functional Medicine Practitioner
Melinda King is a Counsellor and Functional Medicine Practitioner dedicated to helping people unlock their full potential by healing both the mind and the body. Her work bridges the gap between emotional health and physical wellbeing, offering tools for resilience, clarity, and vitality. She encourages others to embrace transformation, reconnect with themselves, and live with greater balance and purpose.
References:
[2] Bellono et al., 2017.
[9] Cryan & Dinan, 2012 Makris et al., 2021
[10] L. helveticus, L. rhamnosus, B. longum multiple human and animal studies. Microorganisms, 2024.
[13] Mamm Genome, 2014.
[15] Cell, 2021.
[16] Psychopharmacology, 2015.
[18] Nutrients, 2025.
[19] iScience, 2024.
[20] Microrganisms, 2021.
