Your Gut Is Talking to You (And It's Not Just About Food): The Gut-Brain Connection and Mental Health

You know that “gut feeling” you get?

That fluttery nervousness before a big conversation. The knots in your stomach when something feels off. The ache in your belly when grief sits heavy in your chest.

That’s not just poetic language. That’s your second brain talking.

Literally.

Wait—second brain?

Yep. Your gut has its own nervous system, known as the enteric nervous system (ENS). It contains over 100 million neurons, more than your spinal cord. It doesn’t “think” the way your brain does, but it feels, remembers, and communicates. It talks to your brain constantly—through a superhighway of nerves, chemicals, and hormones known as the gut-brain axis.

So when your gut is off, your mood often is, too.

And when you’ve lived through trauma, especially early in life, that communication system can become even more sensitive. Many of my clients navigating CPTSD, anxiety, ADHD, and depression notice that their digestion and mental health seem to spiral in tandem.

That’s not in your head—it’s science.

The gut-brain connection: A two-way street

Here’s what researchers know:

• Around 90% of your body’s serotonin (a key mood-regulating chemical) is produced in your gut.

• The gut microbiome—trillions of bacteria, fungi, and viruses living in your intestines—plays a big role in producing neurotransmitters like GABA and dopamine.

• These microbes influence not just digestion, but also stress response, immune function, sleep quality, and even memory and decision-making.

• Inflammation in the gut has been linked to symptoms of depression and anxiety [1,2].

When your gut is inflamed, imbalanced, or overwhelmed, it can affect your mental clarity, emotional stability, and energy levels.

What hurts the gut (and our mood)?

Let’s keep it real. Most of us are just trying to survive in a world that often feels like too much. But some everyday habits—especially in times of stress—can make gut health worse:

• Ultra-processed foods: Think sugary cereals, frozen pizza, fast food, and most snack aisle treats. These can trigger inflammation and reduce good bacteria [3].

• Alcohol and substances: Alcohol damages the gut lining, disrupts the microbiome, and spikes inflammation [4]. Many recreational substances do the same.

• Chronic stress: Long-term stress reduces gut diversity and increases “leaky gut” risk, which can trigger immune issues and anxiety [5].

• Sleep deprivation: Poor sleep throws off gut microbial balance and reduces the production of serotonin and melatonin [6].

• Dehydration: Even mild dehydration slows digestion and can cause headaches, fatigue, and mood swings.
  

Lack of movement: Gentle movement helps regulate bowel function, lymph flow, and nervous system calm. Sedentary living slows everything down.

What supports the gut (and your whole self)?

Healing the gut isn’t about perfection. It’s about nurturing your body like it’s an ally—not a project.

Here are foundational practices:

Eat whole, diverse foods

• Focus on fiber-rich fruits and vegetables (bananas, berries, leafy greens, apples, sweet potatoes).

• Include fermented foods like plain yogurt, kimchi, sauerkraut, kefir, and tempeh (if tolerated).

• Prioritize prebiotic foods: garlic, onions, oats, asparagus, leeks, and legumes. These feed the good bacteria.

• Get healthy fats: avocado, nuts, olive oil, fatty fish. These reduce inflammation and help with brain function.

Limit foods with ingredients you can’t pronounce.

Support your microbiome with pre-, pro-, and postbiotics

• Prebiotics: Think of these as fertilizer for good bacteria (fiber-rich plant foods).

• Probiotics: These are live bacteria found in fermented foods or supplements. They help repopulate your gut.

• Postbiotics: The compounds bacteria produce when they digest prebiotics. These include short-chain fatty acids that reduce inflammation and support brain health.
  

Supplements can help, but food sources are more bioavailable. Always check with a licensed healthcare provider if you’re immunocompromised or on medication.

Stay hydrated

Your gut needs water to digest, absorb nutrients, and flush toxins. Aim for half your body weight in ounces daily (more if you’re active or it’s hot out).

Prioritize deep, restful sleep

Sleep is when your gut regenerates and your brain consolidates emotional experiences. Quality sleep reduces inflammation and improves gut microbial diversity.

Move your body

Regular movement—even gentle walks—improves digestion, reduces cortisol, and stimulates endorphins. You don’t have to hit the gym to benefit.

Food for your mood: Nutrition for mental health

There’s no one-size-fits-all diet for mental health, but here are a few science-backed insights:

• Anxiety & panic: Magnesium-rich foods like spinach, pumpkin seeds, and dark chocolate may reduce symptoms. Omega-3 fats (like in salmon or chia seeds) support calm.

• Depression: Complex carbs (like quinoa, lentils, oats) stabilize blood sugar and mood. Fermented foods may reduce depressive symptoms [7].

• ADHD: Protein-rich breakfasts and omega-3s can improve focus and energy. Avoid artificial dyes and excess sugar if sensitive.

• Trauma & CPTSD: Steady blood sugar is key. Include protein, fiber, and healthy fats with each meal to help ground your nervous system.
  

If you’ve experienced disordered eating or food insecurity, know that healing your gut can be a slow, gentle process. There’s no shame in small steps.

A note on trauma, food, and body trust

If you grew up in chaos, food might have been the only thing you could control—or not control at all. Some people cope with trauma by restricting, binging, numbing out, or disconnecting from hunger signals. Others feel stuck in fight-or-flight, making digestion nearly impossible.

You’re not broken. Your body adapted. And it’s never too late to reconnect with it.

Trauma-informed therapy can help you rebuild that trust, gently and without shame.

Final thoughts: Listening to your gut is an act of healing

You deserve to feel good in your body. Not just "not sick"—but safe, stable, and at home inside yourself.

Start by tuning in. What foods help you feel steady? What rhythms support your sleep? What movement brings you joy?

Your gut is always talking.

Healing begins when we listen.

If you want support…

At Curious Mind Counseling, I offer trauma-informed care for folks navigating CPTSD, chronic stress, identity questions, and the lifelong impacts of childhood trauma. Together, we can explore how your body holds your story—and how you can write a new one.

Now accepting clients in Oregon and Florida. Medicaid accepted in Oregon.   🌐 www.curiousmindcounseling.com  📞 971-365-3642 ✉️ griffin@curiousmindcounseling.com

Sources

1. Carabotti, M. et al. (2015). The gut-brain axis: interactions between enteric microbiota, central and enteric nervous systems. Annals of Gastroenterology.

2. Foster, J. A. & McVey Neufeld, K. A. (2013). Gut–brain axis: how the microbiome influences anxiety and depression. Trends in Neurosciences.

3. Zhu, Y. et al. (2020). Ultra-processed foods and human health: A critical review. American Journal of Clinical Nutrition.

4. Leclercq, S. et al. (2014). Intestinal permeability, gut-bacterial dysbiosis, and behavioral markers of alcohol-dependence. Translational Psychiatry.

5. Knowles, S. R. et al. (2008). Stress and the gastrointestinal tract. Journal of Gastroenterology and Hepatology.

6. Benedict, C. et al. (2012). Gut microbiota and sleep–wake regulation. Current Opinion in Clinical Nutrition and Metabolic Care.

Jacka, F. N. et al. (2017). A randomized controlled trial of dietary improvement for adults with major depression (the “SMILES” trial). BMC Medicine.