So, how exactly does gut health affect anxiety? The relationship between the gut and brain is complex and still not fully understood. Still, we know that the two are connected via the vagus nerve—the longest cranial nerve in the body that starts in the brainstem and extends to the abdomen. This connection is often referred to as the “gut-brain connection.”

The vagus nerve transmits information between the brain and the gut, meaning that what’s going on in your gut can affect your mood and vice versa. For example, studies have shown that people with irritable bowel syndrome (IBS) are more likely to also suffer from anxiety or depression. 

Conversely, people with anxiety or depression are also more likely to experience digestive issues like IBS. This bidirectional relationship between gut health and mental health is known as the “gut-brain axis.” This axis regulates things like digestion, mood, immunity, and even our levels of anxiety.

How Gut Health Affects Anxiety

There is a lot of evidence supporting the idea that what happens in our gut can affect our mood and level of anxiety. One of the ways that gut health affects anxiety is through gut bacteria. Your gut is home to trillions of microbes—most of which are beneficial bacteria—that make up your microbiome. These microbes play an important role in digesting food, absorbing nutrients, and protecting against harmful bacteria. 

They also produce metabolites that can influence mood and behaviour. Probiotics (the good bacteria in our gut) have been shown to reduce anxiety symptoms. Probiotics produce short-chain fatty acids, which have an anti-inflammatory effect on the brain. They also help regulate neurotransmitters like serotonin, which play a role in mood and cognitive function. So, if you're looking for a natural way to manage your anxiety, replenishing your gut with probiotics could be a good place to start.

In addition to probiotics, there are other things you can do to improve your gut health, which in turn might help reduce your anxiety levels. Eating a diet rich in fibre, healthy fats, and fermented foods will promote the growth of good bacteria in your gut. Exercise has also been shown to positively affect gut health by reducing inflammation and helping with regularity (which is important for eliminating toxins from your body). Reducing stress through activities like yoga or meditation can also benefit gut health and anxiety management.

Tips for Improving Gut Health

• Avoid processed foods, artificial sweeteners, refined carbs, excess alcohol, and other inflammatory foods or substances. These can kill off good bacteria and lead to inflammation, contributing to anxiety levels.
• Increase intake of fibre through whole grains, fruits, and vegetables to support a healthy gut microbiome.
• Consume fermented foods like yogurt, kefir, sauerkraut, and kimchi to introduce beneficial bacteria to your gut.
• Regular exercise can help maintain a healthy digestive system and reduce inflammation.
• Practice stress-reducing activities such as meditation, deep breathing exercises, and yoga to support both mental and gut health.

If you're struggling with anxiety, it might be time to look at your gut health. There is a growing body of evidence suggesting a connection between the two. By focusing on improving your gut health through probiotics, a balanced diet, regular exercise, and stress reduction, you can potentially reduce your anxiety levels. As we are all individuals, the best way to work on your “Gut-Brain” connection would be to work with a naturopath. 

This holistic approach can provide a personalised strategy to enhance both your mental and physical well-being. Make your 1:1 appointment today and take the first step towards a healthier, more balanced life.