You’ve probably heard about the importance of gut health for overall wellbeing, from aiding our immune system to helping our body absorb nutrients. But did you know a healthy gut is also crucial for mental health?

The trillions of bacteria in your gut play a pivotal role in your mood. This intricate ecosystem, known as gut microbiota, is responsible for 90% of serotonin, one of the hormones that makes us happy.

This means when your gut is pleased with all the right nutrients, your mind follows suit. It’s no surprise, then, that when you’re hungry, it often leads to a cranky disposition and the term “being hangry”!

The gut-brain axis

Gut and mental health are connected through what is known as the gut-brain axis, a communication pathway between the gastrointestinal tract and the brain. Often referred to as the “second brain”, the gut harbours a complex network of microbes that play fundamental roles.

Speaking in conjunction with World Digestive Health Day today, nutritionist Cynthia Jetan explained: “The gut uses the same biochemicals and nerve network as the brain to help us digest and alert the brain when something is wrong,”

This intricate network with the brain enables constant communication through various channels, including the nervous, immune and endocrine systems.

It is the latter that is important for mental health, as your gut microbiota helps with the production of crucial neurotransmitters, including serotonin, which helps regulate mood, appetite, and sleep; and dopamine, which is commonly associated with pleasure – about 50% of which is produced in the gut.

The importance of balance

Life thrives on balance, and your gut health is no exception. Imbalances in gut-bacteria composition can disrupt the production of these important neurotransmitters, potentially contributing to mood disorders like anxiety and depression.

Having more bad than good bacteria in the gut can also lead to inflammation, disrupting communication between the gut and brain.

“When we are stressed and anxious, the brain sends signals to the gut. We then experience digestive stress such as stomach upset, nausea, and constipation,” Jetan pointed out.

“And when we experience digestive distress, our gut sends signals to the brain, which then affects our mood, where we feel anxious and depressed.”

The good news is, you can take proactive steps to support your gut health and, in turn, improve mental wellness. Here are some ways:

1. Eat antioxidant-rich foods

Berries, kale, and eggs not only support your gut but also contribute to a happy mood. They work by mitigating oxidative stress in your gut, and also contain disease-fighting properties that help reduce gut inflammation.

Berries are especially rich in prebiotics, which can improve the gut barrier, enhance nutrient absorption, and offer protection from certain toxins.

2. Fibre!

Fibre-rich foods feed good bacteria, so make vegetables, fruits and whole grains a part of your daily intake.

In return for being fed well, your gut microbiota will give back by producing messengers that help manage inflammation, support the health of the gut barrier, synthesise vitamins, and supply your body with loads of happy serotonin.

Just make sure to rotate your intake as different types of fibre feed different bacteria, which cultivates a more diverse gut microbiota.

Also consider fermented foods to encourage the growth of healthy microbes. “Yoghurt, kimchi, tempeh, kombucha – these contain healthy microbes that are good for your gut,” Jetan said.

While you’re at it, cut back on processed and fast foods, and lower your intake of high sugar and alcohol.

3. Mindful eating

Don’t rush your meal: by slowing down, you allow your gut to function properly while creating pockets of recovery, where your body switches into rest-and-digest mode.

This also helps alleviate unwanted symptoms such as bloating and reflux.

4. Reduce stress

Chronic stress, a massive trigger for people with digestive issues, can disrupt the balance of gut microbes, leading to an increase of bad bacteria and decrease in good.

Try deep breathing to engage mindfulness and help relieve stress. Breathe deep into the belly for five counts, then hold for five more before breathing out for five again.

Remember to wind down, especially if you’ve had a hard day. Regular exercise and quality sleep will also keep your gut and brain in perfect harmony.

5. Take supplements

Prebiotics feed good bacteria in the gut, while probiotics – which consist of live microorganisms – help maintain a healthy microbiota.

Probiotics help restore balance between good and bad bacteria, break down food, improve nutrient absorption, and regulate bowel movements for better digestion. They have also been shown to ease symptoms of digestive disorders like irritable bowel syndrome, inflammatory bowel disease, diarrhoea, and constipation.

At the same time, they help promote the growth of bacteria that will inhibit the growth of harmful pathogens in the gut, leading to stronger immunity.

When it comes to choosing the best supplements, Jetan suggests identifying your needs, whether it be for maintenance or to address specific issues.

Most probiotic supplements contain common strains such as lactobacillus and bifidobacterium. “However, as we age, our composition of gut bacteria also changes, resulting in a reduction in the number of beneficial bacteria.

“This is why we recommend probiotic supplements that contain multiple strains that cater to individuals’ needs, to receive the optimal amount of friendly bacteria for your gut,” she concluded.