The Gut-Brain Connection: How Your Digestion Impacts Your Mood

Have you ever had “butterflies” in your stomach before a big decision—or felt nauseated when overwhelmed by stress? These aren’t just metaphors. The gut and the brain are in constant communication, and their relationship is more profound than most of us realize.

In recent years, researchers have uncovered the fascinating science behind the gut-brain axis—a two-way communication system between your digestive system and your nervous system. And this connection could explain more than just your food sensitivities. It may hold the key to your emotional wellbeing.

Your Second Brain: Understanding the Gut-Brain Axis

The gut isn’t just for digesting food—it’s also home to the enteric nervous system, a complex network of neurons lining your gastrointestinal tract. So complex, in fact, that some scientists call it your second brain.

This “brain” in your belly works with your central nervous system via the vagus nerve, sending signals back and forth about stress, hunger, inflammation, and even emotion.

According to Dr. Jay Pasricha, director of the Johns Hopkins Center for Neurogastroenterology,

“The enteric nervous system doesn’t seem capable of thought as we know it, but it communicates back and forth with our big brain—with profound results.”

Serotonin Starts in the Stomach

Here’s something wild: around 90% of your body’s serotonin is produced in the gut, not the brain. Serotonin is the “feel-good” neurotransmitter associated with mood, sleep, and appetite. So if your gut microbiome is out of balance—due to stress, poor diet, or lack of fiber—you may be more prone to anxiety, irritability, or brain fog. Researchers at the University of California, Los Angeles (UCLA) have even found that gut-friendly probiotics can influence brain activity related to emotion processing.

Signs Your Gut May Be Affecting Your Mood

If you've been feeling off emotionally, your digestive system might be trying to get your attention. Look for:

• Frequent bloating or indigestion
• Changes in appetite or cravings
• Unexplained fatigue or brain fog
• Irritability, anxiety, or sleep disruptions
• Skin issues like acne or eczema

These could all be signs that your gut microbiome is out of balance—and your mood is suffering as a result.

Simple Hacks to Support a Happier Gut—and Mind

You don’t have to overhaul your entire lifestyle. Try starting with small, intentional shifts:

🌿 1. Feed Your Microbiome

Focus on whole, fiber-rich foods like leafy greens, oats, flaxseeds, and root vegetables. Add in fermented foods like kimchi, sauerkraut, and yogurt with live cultures.

Not sure where to start? Our Rituals Journal includes a habit tracker and food-mood logs to help you tune into your digestive patterns.

🌿 2. Introduce Prebiotics + Probiotics

These helpful bacteria and their favorite “foods” work together to balance your microbiome. You can find prebiotics in garlic, onions, bananas, and asparagus. Probiotics come from fermented foods or supplements.

🌿 3. Breathe Before You Eat

Stress slows digestion. Taking three deep breaths before your meal shifts your body into a parasympathetic state—also known as rest and digest.

Want a guided experience? Try our Gut-Brain Connection Meditation in the Free Resource Library.

🌿 4. Track Your Gut-Mood Patterns

Notice how certain meals, environments, or emotional states affect your digestion. You may be surprised how closely they're linked.

Living in Sync with Your Gut

The more we understand our gut, the more we realize it’s not just a silent system processing food—it’s a sensitive, responsive part of our emotional ecosystem. When we nourish it with care, we’re not just supporting our digestion—we’re supporting our whole self.

As always, listen to your body. Your gut might be trying to tell you something your mind hasn’t caught up to yet.