The Gut-Brain Connection: How What We Eat Affects Our Mental Wellness

Photo of the gut and brain connection. Reprinted from Connection: News from the VCU Liver Institute, by Virginia Commonwealth University, 2025, VCU School of Medicine. Retrieved from https://liverinstitute.medschool.vcu.edu/news/2025/connection/

There is no shortage of references to the gut in the discussion of human emotions. From a feeling of “butterflies” in one’s stomach, to a “gut instinct”, it is clear that there is some kind of strong connection between our stomachs and our brains. New studies show that bacteria in the gastrointestinal (GI) tract can activate neural pathways and the central nervous system (CNS) (Foster & McVey, 2013). This suggests that there is a connection between the bacteria living in our gut and our brain, which means that our mental health (such as anxiety, depression, and stress) can be impacted not just by our brain chemistry and life circumstances, but also by what is happening in our gut.

However, it is important to recognize the bidirectional nature of the relationship between the gut and the brain. In other words, the brain can affect the gut. For example, when you’re stressed or anxious, you might feel it in your stomach—like butterflies, nausea, or digestive issues. That’s your brain sending signals to your gut. On the other hand, the gut can also affect the brain. The bacteria in your digestive system (your gut microbiome) can send signals back to the brain, influencing things like mood, stress levels, and even behavior (Clapp et al., 2017).

Research by Taylor and Holscher (2020) provides an overview of what clinical research has indicated regarding how certain diets can impact symptoms of mental illness, including depression and anxiety. Specifically, their findings show that poor diet, including one that comprises a lot of fast food and sugar, is linked to depression/depressive symptoms, while a high quality diet with high amount of dietary fiber have been found to reduce depressive symptoms. One of the benefits to using this approach is that it is a relatively simple intervention that a client can attempt on their own. It does not require a lot of knowledge to be able to make changes to one’s diet.

While the research has shown that there is a link between the gut microbiome and mental health, there are some limitations into using the gut-brain axis perspective as an intervention. According to Taylor & Holscher, clinical data is currently insufficient to prove that poor diet or gut microbiome definitively causes mental health disorders, such as anxiety and depression. Still, this growing body of research suggests that paying attention to what we eat—and how it affects our gut—may be a meaningful and accessible step toward supporting mental wellness. While dietary changes may not be a cure-all, they offer a promising complement to more traditional mental health treatments. If you’re considering dietary changes to improve mental health, it’s a good idea to consult a healthcare provider or a registered dietitian/nutritionist who can provide personalized guidance and support tailored to your specific needs.

References:

Clapp, M., Aurora, N., Herrera, L., Bhatia, M., Wilen, E., & Wakefield, S. (2017). Gut 

microbiota's effect on mental health: The gut-brain axis. Clinics and practice, 7(4), 987. https://doi.org/10.4081/cp.2017.987

Foster, J. A., & McVey Neufeld, K. A. (2013). Gut-brain axis: how the microbiome influences 

anxiety and depression. Trends in neurosciences, 36(5), 305–312. https://doi.org/10.1016/j.tins.2013.01.005

Taylor, A. M., & Holscher, H. D. (2020). A review of dietary and microbial connections to 

depression, anxiety, and stress. Nutritional Neuroscience, 23(3), 237–250. https://doi-org.ezproxy.uta.edu/10.1080/1028415X.2018.1493808