Why gut health matters for mood, stress, and mental wellbeing.
The Gut–Brain–Microbiota Axis.
Anxiety, low mood and chronic stress are becoming increasingly common. While nutrition, herbal medicine, and lifestyle support remain essential tools, research is now confirming something many practitioners have long understood. Gut health plays a major role in mental wellbeing.
The connection between the gut and the brain is not theoretical. It is constant, bidirectional and biologically measurable. This relationship is known as the gut–brain–microbiota axis, and understanding it can change the way we approach mental health support.
The gut and brain are in constant communication.
Your digestive system and your brain communicate with each other every day through multiple pathways. These include:
The vagus nerve, which directly links the gut and brain
The immune system and inflammatory signalling
Stress hormones such as cortisol
Neurotransmitters including serotonin and GABA
Short chain fatty acids produced by gut bacteria
Because this communication works both ways, stress and emotional strain can disrupt digestion, while gut imbalance can influence mood, focus and emotional regulation.
This helps explain why digestive symptoms are so commonly seen alongside anxiety, depression, and stress related conditions.
Stress, inflammation, and gut barrier health.
Chronic stress does not only affect the mind. It has a direct impact on gut integrity and immune activity.
Stress increases inflammatory markers in the body and can weaken the gut lining. When this barrier becomes compromised, inflammatory compounds can enter circulation and influence brain function. Research also suggests that gut barrier health and brain barrier health are closely linked, sometimes described as “leaky gut, leaky brain”.
Maintaining healthy gut integrity is therefore an important part of maintaining emotional balance and nervous system resilience.
What are psychobiotics?
Psychobiotics are specific probiotic strains that have been shown in human studies to support mental health through the gut–brain axis.
Unlike general probiotics, psychobiotics have demonstrated effects on mood, stress response, and emotional processing. Most belong to the Lactobacillus and Bifidobacterium families.
These beneficial bacteria can:
Support production of neurotransmitters such as serotonin and GABA
Help regulate the stress response and lower cortisol
Reduce inflammation linked to anxiety and low mood
Support gut barrier integrity and immune balance
Some clinical trials have shown improvements in anxiety, depression scores, rumination, and stress resilience after just four weeks of targeted probiotic support.
Key psychobiotic strains:
Some of the most researched psychobiotic strains include:
Lactobacillus helveticus and Bifidobacterium longum, often studied together for anxiety and depression
Lactobacillus rhamnosus, linked to stress resilience
Bifidobacterium breve, associated with emotional and cognitive health
Lactobacillus plantarum and Lactobacillus brevis, known to produce calming neurotransmitters
Akkermansia muciniphila, which supports gut lining health and brain communication
Clinically, these strains are often used in combination rather than individually.
Where psychobiotics come from:
Psychobiotics are found in two main ways.
The first is fermented foods, such as yoghurt, kefir, sauerkraut, kimchi, and miso. These provide live beneficial bacteria.
The second is targeted probiotic supplements, which contain specific strains used in clinical research.
Just as important are prebiotic foods, which feed these bacteria so they can thrive. These include fibre rich plant foods, resistant starches and polyphenols from fruits, vegetables, herbs, and spices.
A simple psychobiotic supporting meal
Supporting the gut–brain connection does not need to be complicated. Here is a simple meal that nourishes both gut health and mood.
Calm Mind Bowl
Ingredients
One cup cooked quinoa or brown rice
Half a cup plain live yoghurt or coconut yoghurt with cultures
A quarter cup sauerkraut or kimchi
One cup lightly steamed greens such as broccoli, kale, or spinach
Half an avocado
Olive oil and lemon juice to taste
Why it helps
Fermented foods provide beneficial bacteria. Fibre feeds those bacteria so they can produce calming compounds. Healthy fats and plant nutrients support the nervous system and help regulate inflammation.
Supporting mood holistically.
Mental wellbeing is not just about the brain or thoughts. It involves the gut, the immune system, hormone balance, and how the body responds to stress. It’s bigger than counselling alone, which is why I am so passionate about combining naturopathy with counselling.
A comprehensive approach often includes:
Psychobiotic probiotics
Fibre and polyphenol rich foods to support short chain fatty acid production
Anti inflammatory nutrition
Nervous system and stress support
A few counselling sessions with me!
When gut health improves, communication between the gut and brain becomes clearer and more balanced, supporting both digestion and emotional wellbeing.
If you are experiencing ongoing stress, anxiety or low mood alongside digestive symptoms, supporting the gut–brain connection may be a valuable part of your treatment plan. If you would like guidance on whether this approach is right for you, please feel free to reach out or discuss it at your next appointment.
