What is the Gut-Brain Axis and Why Does it Matter?
Ever find yourself zoning out during a meeting or struggling to focus on a task because you’re brain isn’t firing on all cylinders and you feel mentally exhausted? If you feel like this regularly then your gut-brain connection could be the culprit behind your fading energy and focus.
The gut-brain axis (GBA) is a two-way communication network that connects the gastrointestinal tract (gut) with the central nervous system (brain), affecting everything from mood and emotional regulation to cognitive performance.
The GBA relies on nerves, neurotransmitters, hormones, and the immune system to send signals between the gut and brain, influencing mood, mental health, emotional regulation and cognitive function. By understanding how the GBA functions, we can make diet and lifestyle choices that support both mental clarity and overall well-being.
You’ll often hear the gut being referred to as the second brain.Examples of the gut-brain connection include trusting your gut instinct, feeling butterflies in your tummy, running to the loo when anxious, or being unable to eat due to stress or nervousness.
Key Players of the Gut-Brain Axis
The key players in the gut-brain axis—the microbiome and the vagus nerve—directly influence the production and function of neurotransmitters, which are essential for regulating mood, focus, and cognitive performance. Recognising these connections highlights how supporting gut health can improve brain function and emotional well-being.
Neurotransmitters: Chemical messengers that relay information throughout the nervous system, playing a major role in mood and focus.
The Microbiome: The diverse community of bacteria, fungi, and other microorganisms in the gut that help produce neurotransmitters and supports immune health.It is thought that there are 40 trillion different bugs in our gut.
The Vagus Nerve: This major nerve acts as the main pathway for gut-brain communication, transmitting signals that affect stress responses and emotional regulation.
The Role of Neurotransmitters in the Gut-Brain Axis
Neurotransmitters are the brain’s chemical messengers. When these neurotransmitters are in balance, we feel motivated, calm, and alert.
However, when neurotransmitter levels are disrupted—whether due to stress, poor diet, or an imbalanced microbiome—we can experience mood swings, low energy, and difficulty concentrating. Here, we highlight some of the key neurotransmitters that can positively influence mental performance and emotional well-being.
Serotonin
Role: Known as the "feel-good" neurotransmitter, serotonin regulates mood, sleep, and digestion.If we don’t have enough serotonin then we’re unlikely to be able to make enough of the sleep promoting neurotransmitter melatonin. Serotonin plays a big part in our emotional balance, resilience to stress, and overall outlook. Low serotonin can disrupt sleep, making us feel fatigued during the day, impacting focus and productivity.
Production: About 90-95% of serotonin is produced in the gut by enterochromaffin cells and some gut bacteria.
Food Support: Tryptophan (an amino acid) is essential for serotonin synthesis. Found in foods like turkey, eggs, yogurt, nuts, and seeds, tryptophan is converted into serotonin in the presence of vitamins B6, B12, and folate.
Role of the Gut Microbiome: Specific gut bacteria, such as Lactobacillus rhamnosus and Bifidobacterium infantis, help in the production and regulation of serotonin.
Dopamine
Role: Dopamine is critical for motivation, pleasure, and reward-driven behaviour. If your dopamine is low,you may feel flat and lack the enthusiasm to complete tasks, often seeking quick fixes like junk food or alcohol for a brief energy boost (and distraction!). This lack of motivation can lead to procrastination, as well as an ongoing cycle of seeking comfort and reward through unhealthy habits.
Production: While most dopamine is produced in the brain, the bacteria in your gut play a role in its production by affecting the substances that help create it.
Food Support: Tyrosine and phenylalanine (amino acids) are required for dopamine synthesis. Foods like fish, chicken, cottage cheese, egg, pulses/legumes and soy products provide these nutrients.Tyrosine supplements might be warranted for some.
Influence of the Gut Microbiome: Certain gut bacteria help in processing dopamine precursors, indirectly influencing motivation and focus.
Amino acids found in fish, chicken, eggs, and legumes, are essential for dopamine production.
GABA (Gamma-Aminobutyric Acid)
Role: GABA is an inhibitory neurotransmitter that helps reduce anxiety and promotes relaxation.If your GABA is low, you can feel mentally fatigued with a lower threshold and capacity to handle stress.Low GABA can make it difficult to focus under pressure, leading to decreased resilience and potential burnout.
Production: Produced in both the brain and by certain bacteria in the gut.
Food Support: Fermented foods like kimchi, yogurt, and kefir can support GABA production. Magnesium-rich foods like leafy greens, fish, seeds, and nuts also promote GABA’s effects.
Contribution of the Gut Microbiome: Some probiotics, including Lactobacillus and Bifidobacterium, can aid in GABA production, creating a calming effect.
Acetylcholine
Role: Acetylcholine is vital for memory, learning, and attention as well as promoting REM sleep. If your acetylcholine is low you might feel foggy brained, have difficulty concentrating and feel generally unmotivated, which impacts your productivity and ability to finish tasks.
Production: Produced in the brain and influenced by the gut microbiome, which plays a crucial role in supplying choline, an essential nutrient for acetylcholine production.
Food Support: Foods rich in choline (like eggs, fish, and liver) support acetylcholine synthesis.
Gut-Brain Connection: Gut microbiome health indirectly affects acetylcholine production by supporting overall nutrient absorption which is crucial for acetylcholine synthesis.
How can we support the gut-brain axis for optimum mental clarity, mood, and performance?
To strengthen the gut-brain axis and improve focus and resilience, it's essential to adopt a holistic approach to nutrition and lifestyle. Below are key strategies to support the balance between your gut and brain, with practical steps to optimise your gut health and enhance long-term cognitive performance.
Nutrition Strategies to Optimise the Gut-Brain Axis
Diverse Diet
A healthy and flourishing microbiome is essential for a strong GBA, and one of the best ways to support it is through a diet rich in fibre from a wide range of plant foods.
Fibre, found in fruits, vegetables, pulses, and whole grains, feeds beneficial bacteria and promotes overall gut health.These bacteria produce short-chain fatty acids (SCFAs), which protect the gut lining and reduce inflammation. SCFAs also have neuroprotective effects, supporting mental health.Aim for at least 30g of fibre daily. If you’re not sure what 30g of fibre looks like, check out this post where we’ve shared examples of common foods and their fibre content to help you hit your daily goal.
It’s also important to include a variety of plant foods and as many different phytonutrients as possible to support your microbiome. Think highly pigmented foods like dark chocolate, leafy greens like spinach and cabbage, berries, green tea, carrots and red onions.
The “30 plant foods a week” challenge is a great way to maximise your intake of fibre, vitamins, minerals, and phytonutrients, all of which support a healthy gut microbiome and overall well-being. Get in touch if you would like more information on how to incorporate that into your weekly food plan.
Probiotics and Prebiotics
Probiotics and prebiotics are key to supporting the gut-brain axis.
Probiotics are the good bacteria found in foods like yogurt, kefir, kombucha, and fermented vegetables. They help keep your gut healthy and even assist in producing neurotransmitters like serotonin and GABA, which help regulate mood and reduce stress. To get more probiotics, try adding yogurt to your breakfast, sipping kombucha in the afternoon, or adding some sauerkraut or kimchi into your meals.
Prebiotics are the fuel for those good bacteria, and you’ll find them in good quantities in garlic, onions, bananas, and asparagus. They help nurture your gut microbiome, allowing it to work better.
You can easily incorporate prebiotics into your diet by adding more garlic or onions to your cooking. Bananas make a great portable snack or can be added to smoothies or pancakes. You can also try adding asparagus to your stir fry or roasting it with other fibrous, polyphenolic veggies like red onions and broccoli.
Together, probiotic and prebiotic foods help keep your gut balanced, supporting mental clarity, stability, and resilience to stress.
Omega-3 Fatty Acids
Omega-3s, found in fatty fish, flaxseeds, and walnuts, have anti-inflammatory properties that support brain health. They also influence the gut-brain connection by improving cell membrane integrity and reducing systemic inflammation.
Amino Acids
Amino Acids are the building blocks of protein, and they play a crucial role in supporting the gut-brain axis. When we consume protein-rich foods, our bodies break them down into amino acids, which are then used to produce neurotransmitters.
Animal Proteins: Foods like fish, meat, poultry, eggs, and dairy provide a complete range of essential amino acids, helping to produce neurotransmitters like serotonin, dopamine, and GABA, which are key to regulating mood and cognitive function.
Plant Proteins: Beans, lentils, seeds, nuts, and soy also provide amino acids. These plant-based options are not only excellent for neurotransmitter production but are also rich in fibre, which nourishes beneficial gut bacteria, further strengthening the gut-brain connection.
Including a variety of both animal and plant proteins in your diet can help optimise neurotransmitter production, supporting both mental and physical health, and improving resilience to stress.
Lifestyle Factors That Impact the Gut-Brain Connection
The connection between our gut and brain is not only shaped by what we eat, but also by how we live. Lifestyle factors, such as chronic stress, physical activity, and sleep, all play significant roles in supporting or disrupting the gut-brain axis which in turn affects mood, cognitive function, and overall well-being.
Chronic stress
Chronic stress can have a damaging effect on the gut microbiome and hinder the ability of the vagus nerve, the main communication pathway between the gut and brain, to function properly. This can result in increased inflammation, digestive issues, and a weakened immune response. Over time, this imbalance can show up as mood disorders, anxiety, and difficulty concentrating.
To mitigate the impact of stress, practices like deep breathing, yoga, and mindfulness are highly effective. These activities help reduce cortisol (the stress hormone), promote relaxation, and support a healthy gut environment, which can positively influence mental health and resilience.
Regular Exercise
Regular exercise is a powerful tool for maintaining both physical and mental health. It not only enhances circulation, boosts mood, and supports energy levels, but it also promotes a healthy gut microbiome by increasing the diversity of beneficial bacteria. Exercise has been shown to improve gut motility (how food moves through the digestive tract) and reduce gut inflammation.
Furthermore, physical activity stimulates the production of key neurotransmitters like serotonin and endorphins, both of which enhance mood and cognitive function. Consistency is key. Find ways to move that fit into your schedule every day. Whether it's a brisk walk, cycling, or strength training, incorporating physical activity can help balance the gut-brain axis, improve mental clarity, and reduce stress.
Sleep and Rest
Quality sleep is essential for optimal brain function and maintaining a healthy gut-brain connection. Poor sleep or sleep deprivation can lead to an imbalance in the microbiome, affecting both mental health and gut function. When we don’t sleep enough, our bodies produce more stress hormones, which can disrupt gut health and impair cognitive performance. Prioritising sleep—by setting a regular sleep schedule, reducing screen time before bed, and creating a calming bedtime routine—can enhance the gut-brain communication pathway. A good night’s sleep supports memory, mood regulation, and overall mental clarity, all of which are crucial for performance and well-being.
Social Connections and Time Outdoors
Spending time with friends, family, and even engaging in meaningful work relationships can have a profound impact on mental health. Positive social interactions help reduce stress and promote a sense of belonging, which is essential for emotional well-being. Additionally, spending time outdoors, particularly in green spaces, has been shown to lower cortisol levels and promote relaxation.
Socialising and getting outside regularly are simple yet effective ways to maintain a balanced and healthy gut-brain connection. Habits like meeting a friend for a run or joining a walking club allow you to nurture both your physical and emotional well-being, making the most of your time while reaping multiple benefits.
Optimising the Gut-Brain Axis for Better Mental Clarity and Performance
To truly enhance the connection between your gut and brain, it’s essential to adopt a holistic approach that combines balanced nutrition with mindful lifestyle practices. By focusing on gut-supporting foods—rich in fibre, probiotics, and essential nutrients—you can nourish your microbiome, promote neurotransmitter production, and improve cognitive function. Coupled with consistent exercise, stress management, and quality sleep, these steps can create a thriving gut-brain axis, leading to improved mental clarity, resilience, and overall well-being. When we support this connection, we empower ourselves to perform at our best, emotionally and mentally. Start making small, sustainable changes today, and feel the positive impact on your body and mind.
Email subscribers always get the juicy bits first, so subscribe here and get access to our top nutrition advice and recipes before anyone else!
Comments