Is it true that you are what you eat? Here’s why improving gut health is essential … [+]
What you eat has a powerful impact on how you live and feel every day. For some, poor food choices lead to lethargy, fatigue and a constant feeling of exhaustion. For others, a nutritious diet fuels energy, sharpens focus and brings mental clarity.
The gut-brain connection dramatically affects your mood, energy levels, and overall mental well-being. Understanding this connection can help you make more informed choices that support your mind and body.
Here are three main ways the gut-brain connection affects your mental health, according to research.
1. The gut-brain axis affects your state of mind
The connection between the gut and the brain, known as the gut-brain axis, is a complex, two-way system. It enables the brain to influence gastrointestinal functions and also allows the gut to play an important role in shaping mood, thought processes and overall mental well-being.
Your gut is a miniature biome, an ecosystem populated by trillions of microorganisms working together to maintain balance. When this balance is disrupted, it affects not only your physical health, but also your mental well-being. Over time, this imbalance can take a toll on your body and mind.
Gut microbes have the ability to induce cravings for foods they specialize in metabolizing or for foods that suppress their microbial competitors. According to a 2014 study, certain gut bacteria can hijack the nervous system to influence eating behavior by triggering the release of dopamine in response to high-fat, high-sugar foods that support their survival.
The researchers found that this manipulation can lead individuals to consume certain types of food that help microbes thrive, even if those foods are unhealthy in larger quantities for the host.
“Microbes in the gastrointestinal tract are under selective pressure to manipulate the host’s eating behavior to increase their fitness, sometimes at the expense of the host’s fitness,” the researchers explain.
But your microbiota is highly adaptive, and a 2017 study published in Nature shows that changes in diet can begin to affect the composition of gut bacteria within three days.
By eating foods that promote beneficial bacteria, such as fiber-rich foods, prebiotics, and probiotics, and reducing foods that support harmful bacteria, such as processed, high-fat, and sugary foods, you can encourage the growth of good microbes. healthy by suppressing their growth. associated with negative health outcomes.
These cravings can make it difficult to stick to healthier food choices, and when we find ourselves constantly reaching for foods we know aren’t the best for us, it’s easy to feel frustrated or even disappointed in ourselves. . This internal conflict between what we want to eat and what we feel we should eat can lead to self-criticism, negatively affecting our self-esteem and self-worth.
Over time, this cycle of wanting to give in and feeling guilty or defeated can erode our confidence and create a sense of failure around our food choices, which, in turn, can intensify stress and anxiety. Knowing that cravings often have a biological basis rooted in gut health can help us approach these choices with the awareness and self-compassion we deserve.
2. Nutrient deficiencies affect emotional well-being
Anxiety and depression are widespread mental health challenges that affect people around the world. Your diet plays a vital role in brain chemistry, and a lack of essential nutrients such as vitamins, minerals and omega-3 fatty acids can contribute to such mood imbalances.
Nutrient intake patterns play an important role in both the prevention and treatment of psychological disorders. A 2020 study on broad-spectrum micronutrients (BSMs) shows promising results in helping individuals manage symptoms of depression, stress, and anxiety.
Another 2023 study suggests that certain eating habits can help prevent and reduce the risk of mental health problems, especially in girls. The study also found that vitamins A, D, K, B6, B12 and folate may help protect against anxiety. In general, a balanced, nutrient-dense diet supports brain function and helps stabilize mood.
Here’s how certain micronutrients can affect your mood:
- B vitamins, especially B6, B9 and B12, are linked to improved mood and reduced stress.
- Selenium deficiency is associated with higher rates of depression, and supplementation is associated with improved mood in older adults.
- Higher levels of vitamin C are associated with better mood, especially in young people, reducing depression and anger.
- Vitamin D deficiency is associated with depression and anxiety, and correcting low levels can significantly improve mental health, especially in those with existing deficiencies.
3. Blood sugar spikes and crashes affect mood stability
A meta-analysis of 17 studies with over 159,000 participants, published this June in BMC Psychiatry, found that consuming junk foods, such as ultra-processed foods and sugary drinks, was associated with a 16% higher risk of developing mental health issues such as stress and depression.
Consistently poor food choices can lead to a spike in blood sugar followed by a rapid drop, which often results in lethargy, lack of motivation and decreased energy levels. This fluctuation can make it harder to stay focused and productive, affecting overall cognitive performance.
In contrast, nutrient-dense meals, such as those rich in complex carbohydrates, protein, and healthy fats, help maintain stable blood sugar and maintain focus and energy throughout the day.
Frequent highs and lows in energy can make it difficult to stay focused or achieve goals, which can lead to self-doubt, frustration, and feelings of inadequacy. When someone constantly feels unable to do their best, it can contribute to a negative self-image and low self-esteem, intensifying stress and emotional burnout.
To incorporate gut-friendly food choices and become more intentional in your relationship with food, try mindful eating. This includes being fully present during meals and listening to your internal hunger and fullness cues, allowing you to savor each bite and determine what feels right for your body.
Embracing mindful eating isn’t about giving up your favorite foods—it’s about taking back control of your mental health through conscious choices. Take charge of your emotional well-being, one mindful bite at a time.
Want to better understand your relationship with food? Take this science-backed test to learn more: Test of attitudes towards eating