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Optimize the Gut-Brain Connection for Mood, Mindset and Gut Health

By Ethan Boldt

February 25, 2025

Do you ever get “butterflies in your stomach” before something nerve-wracking? Do you ever deal with “gut-wrenching” experiences? Do you get a “gut feeling” about someone? Or do you sometimes “go with your gut” before making a big decision?

These expressions highlight a truth: Your gut is connected to your brain and may even reflect your mood, mindset or overall feeling about something. Scientists have discovered that your gut operates almost like a second brain, and it’s changing the way we think about our mood, digestion, cognition and our health in general.

Let’s learn exactly how our guts and brain, including our moods, are connected. Then we will discuss ways to support the health and function of that connection.

As always, you should consult your healthcare professional prior to beginning any new dietary or lifestyle regimen.

How is gut health and mood connected?

The gut and the brain are physiologically connected via a complex system also known as the gut-brain axis. This second brain, if you will, is called the enteric nervous system (ENS), and it’s two thin layers of over 100 million nerve cells that line the GI tract from the esophagus to rectum.

Our ENS plays a surprising role in our moods, emotions, digestion and more. Our gut’s bacteria produce neurotransmitters that impact mood and brain function. The gut’s hormones like cortisol influence stress levels and mood. The vagus nerve connects the brain and the gut and sends signals that affect mood and behavior. Lastly, the gut–immune system connection also sends signals to the brain that impact mood and cognition.

For example, many studies show that the gastrointestinal (GI) tract is sensitive to emotion, such as when certain feelings in the brain like being elated or mad can affect the gut. Another example is when just thinking about eating will release our stomach's juices well before any meal or snack is served.

Keep in mind that this gut-brain connection can go both ways. A discombobulated GI tract can send signals to the brain while a stressed brain can also send signals to the gut. In other words, the state of your gut can affect your mood just as the state of one’s outlook or brain can affect the gut. This is why it’s important to consider the role of one’s mood or mindset when dealing with gut health.

While more studies need to be conducted, some studies indicate that a balanced microbiome creates helpful neurotransmitters and can help promote healthy levels of inflammation, which can impact one’s mood or outlook. Researchers are even noticing that the function of the GI system, including instances of occasional bloating or occasional constipation, may send signals to the central nervous system that impact one’s mindset.

A healthy gut microbiome also helps produce helpful neurotransmitters and a healthy immune system, which can directly and positively impact one’s overall mindset and outlook.

How to help promote a healthy gut-mindset connection

1. Look into probiotics, prebiotics and colostrum

Both probiotic foods (like sauerkraut, kimchi and kefir with their live bacteria) and prebiotic foods (certain fibrous foods that feed beneficial bacteria) can benefit gut health and help support one’s overall mindset. Probiotics support a healthy gut microbiome, assist digestive function, and more.

Some types of probiotic supplements are formulated specifically to support cognitive health. Some of Ancient Nutrition's SBO probiotic formulas, for example, feature clinically studied ashwagandha root extract, an ingredient that can help support a healthy response to stress and support focus, a healthy memory, mental clarity and concentration.

Meanwhile, prebiotics are non-digestible fibers and compounds that serve as a food source for these probiotic’s beneficial bacteria. By nourishing the beneficial bacteria in the gut, prebiotics contribute to a healthy and balanced gut microbiota.

While more studies need to be done, one study focused on the gut–brain axis and published in Frontiers in Psychiatry examined the effects of prebiotics and their potential impact on one’s mindset, including prebiotics fructo-oligosaccharide (FOS) and galacto-oligosaccharide (GOS). These studies confirmed that prebiotics assisted with mindset support and overall that microbiota impacts mood (via the gut–brain axis).

Prebiotic foods like FOS are found in foods like chicory root, Jerusalem artichokes, onions, garlic, leeks and asparagus. GOS is found in legumes (beans, lentils), certain vegetables and some grains.

Ancient Nutrition’s soil-based organism (SBO) probiotics combine beneficial microbial strains with prebiotic compounds found naturally in organic seeds and mushrooms, which can help to support proper absorption and utilization of healthy microbes. Additionally, postbiotics including polysaccharides, enzymes and organic acids are added to help maintain gut homeostasis.

Another supplement worth considering is bovine colostrum. It helps support the gut by promoting a healthy intestinal barrier function and encouraging beneficial bacteria to grow. Promoting gut lining health alongside healthy microbial balance (the balance of “good” bacteria to “bad” bacteria) gives your body an extra layer of benefits, including supporting a healthy immune system.

Multiple studies indicate that bovine colostrum supplementation benefits the gut in various ways, including promoting a healthy gut barrier, immune system response and a healthy response to inflammation.

Ancient Nutrition’s Colostrum pairs colostrum and lactoferrin with clinically studied SBO probiotics to help promote healthy digestion, nutrient absorption, healthy elimination and overall digestive comfort. It also helps reduce occasional constipation, gas, bloating and abdominal discomfort.

2. Make key dietary changes

It’s common to want simple carbohydrates like chips and cereal that will provide fuel for the body when you’re feeling down, but the normal blood sugar fluctuations that follow can leave you feeling tired, brain fogged and irritated. Meanwhile, ultra-processed foods like fast food or pizza may taste good in the moment, but can impact your mood shortly after consumption.

Reducing ultra-processed foods, sugary drinks and unhealthy fats in the diet while increasing fruits, vegetables and whole grains can promote a healthier gut microbiome.

These latter foods are considered mood-boosting foods because they provide a range of nutrients that help the body to produce “feel good” chemicals or “happy hormones.” They don’t cause drastic blood sugar changes yet still provide fuel, and they support a healthy gut that then can support your mood.

One recent study shows that poor nutrition may cause low mood and even brain fog — and that improving your diet may help to bolster your overall mood. Certain foods or dietary patterns impact blood sugar levels, the immune system and its function and the gut microbiome — and all of these factors may factor into the relationship between food and mood.

3. Better manage your stress

Just like the diet needs to be examined and shifted for many people, same story with stress and how one manages it. Leveraging techniques like exercise, therapy and meditation can help soften the impact that stress has on the gut-brain axis.

Exercise like yoga, forest bathing and enjoying group fitness all appear to help lower stress levels. Different types of meditation and deep breathing exercises can lower stress and promote relaxation, positively assisting with gut health.

Additionally, several studies indicate that psychology-based approaches such as therapy can assist with mood and sometimes simultaneously digestive health, too. For example, cognitive behavioral therapy (CBT) can address the mind-body connection between mood and digestive issues, such as when stress can seriously affect the gut. CBT may help identify and manage negative thought patterns related to gut health, along with teaching relaxation techniques to support the gut.

4. Practice good sleep habits

Lastly, it’s essential to get enough quality sleep to maintain a healthy gut and support positive moods and overall well-being. The composition of gut bacteria can literally change for the worse with individuals who frequently don’t get enough sleep.

In a June 2024 Nutrients study entitled “The Role of Gut Microbiome in Sleep Quality and Health,” it was shown that people who periodically come up short on sleep may possess fewer bacteria that produce short-chain fatty acids (SCFAs). Why does that matter? SCFAs help promote sleep duration.