Have you ever had “butterflies in your stomach” before a big presentation, or felt your stomach tighten when you’re anxious? These aren’t just expressions—it’s your gut and brain talking to each other.
Your gut and brain are in constant communication with each other, which affects many things, from your mood and digestion to your immune system and even decision-making.
Let’s understand the brain-gut connection and some simple things you can try to support your brain-gut connection.
What is the Brain-Gut Connection?
The brain-gut connection—also called gut-brain axis—is a two way communication between your digestive system and central nervous system (CNS).
It involves a complex network of nerves, hormones, and microorganisms that send signals back and forth.
The three main players in the gut-brain connection are:
The Enteric Nervous System (ENS)
The ENS is also referred to as your “second brain”. It is made up of over 100 million nerve cells that line your digestive tract—from mouth to anus.
It doesn’t actually “think” like your brain does, but it controls your digestion, nutrient absorption, and gut movement while constantly exchanging information with your CNS.
The Vagus Nerve
The vagus nerve acts as the main communication line between your gut and brain. It carries messages like hunger, fullness, and even stress. When you’re feeling anxious, your vagus nerve can trigger digestive changes like nausea or stomach cramping. In the same way, when your gut is irritated, it can send signals of distress to your brain.
The Gut Microbiome
Your gut is home to trillions of bacteria and other microbes—collectively known as the microbiome. These microbes don’t just help with digestion, they also produce neurotransmitters like serotonin that affects your mood, sleep, and emotions.
In fact around 90% of serotonin is produced in your gut, not your brain.
Why Your Brain-Gut Connection Matters
The connection between your gut and brain is so close that problems in one can affect the other. That’s why people with irritable bowel syndrome (IBS) or other digestive issues often experience anxiety, depression, or stress—and vice versa.
Researchers have found that irritation or inflammation in the gut can send signals to the brain that cause changes in mood. Similarly, emotional stress can affect your digestion and even trigger pain and bloating.
This two-way communication explains why stress can lead to stomach issues, why certain foods help improve your mood and energy, and how improving your digestive health can also improve your mental and emotional health.
Body Functions Influenced by the Brain-Gut Connection
Studies show that your brain-gut connection may affect your:
- Hunger and satiety
- Food preferences and cravings
- Food sensitivities and intolerances
- Digestion
- Mood
- Behavior
- Stress levels
- Cognitive function
- Immunity
- Pain sensitivity
Common Conditions Linked to Brain-Gut Connection
There are many conditions that are related to the gut-brain axis imbalance. These may include:
- Irritable bowel syndrome (IBS)
- Functional dyspepsia
- Functional dysphagia
- Constipation or diarrhea related to stress
- Anxiety and depression
- Chronic stress
- Chronic fatigue
- Chronic pain
- Noncardiac chest pain
- Obesity
- Neurodegenerative disorders, like Parkinson’s disease
- Neurodevelopmental disorders, like autism
- Nerve-related pain disorders, like multiple sclerosis
Tips to Support Your Brain-Gut Connection
The good news is that you can support your brain-gut connection naturally. You can do it through some daily habits that help improve your physical as well as emotional health.
Choose Gut Friendly Foods
Add gut-friendly foods in your diet that are rich in probiotics (such as yoghurt, kefir, and kimchi) and prebiotics (such as oats, garlic, onions, bananas).
Include fiber-rich foods like whole grains, legumes, fruits and vegetables in your diet. These will help nourish your gut bacteria—which produce beneficial compounds for your brain.
Eat a varied, plant-rich diet and limit intake of processed foods, refined sugar, and excessive caffeine.
Along with taking a healthy balanced diet, stay hydrated throughout the day.
Stay Active
Regular exercise improves circulation, supports digestion, and reduces stress—all of which help the gut-brain axis to function smoothly.
It doesn’t have to be intense—even moderate activity like brisk walking, cycling, and swimming can make a big difference.
Get Enough Sleep
A good quality rest supports both your physical and mental health. Try getting 7 to 8 hours of sleep every night.
Here is a guide on sleep hygiene that can help you to get better rest.
Manage Stress
Stress is one of the biggest disruptors of gut health. (Learn more about how stress affects the body and mind).
Try to manage stress through gentle yoga, meditation, breathing exercises, or simply walking in nature. These activities will help calm your nervous system and reduce gut-sensitivity.
Try Relaxation and Cognitive Behavior Therapies
Therapies like relaxation therapy, cognitive behavioural therapy (CBT), gut-directed relaxation training, and biofeedback can help those who are suffering from ongoing IBS and gut-related anxiety.
Final Thoughts
Your gut and brain are in constant communication. They’re working together to keep you physically, mentally, and emotionally healthy.
You can try simple activities like eating a healthy diet, managing stress, and practicing relaxation therapies, to keep this brain-gut connection healthy. These small changes can make a big difference in your digestion and mood.
So next time you have a “gut feeling”, listen to it—your gut might be telling you something important.
