The Gut-Brain Connection Explained and How to Boost Your Mood
We often hear that everything in the body is connected but when it comes to the gut and the brain, that connection runs deeper than most people realize. Welcome to the fascinating world of the gut-brain axis, where your digestive health can have a powerful impact on your mood, mental clarity, and overall well-being.
At the center of this intricate communication network is the vagus nerve, a key player in the body’s nervous system that links the brain and the enteric nervous system (often referred to as the "second brain" in your gut). And no, despite its name, there’s nothing left to chance here, your health isn’t a game of roulette.
In this blog, we’ll break down how the gut and brain work together, the role of the vagus nerve, and how you can support this connection to feel your best, inside and out.
How exactly are the gut and brain connected?
You may have heard of the elusive “gut-brain connection,” but did you know that there is literally a nervous system that begins in your brain and continues down past your neck and into your abdominal area?
This group of nerves is referred to as the vagus nerve and controls more than just digestion.
The vagus nerve is actually a group of nerves (called vagal nerves) that begin near the medulla oblongata in the lower brainstem, branch out on both the left and right side of your body, and then come back together around the lower esophagus to finally culminate in the digestive tract, sending out many key health receptors along the way (source).
As the 10th of 12 cranial nerves, it’s no surprise that this expansive, winding group of nerves is referred to as vagus, the Latin term for “wandering” (source).
Broadly speaking, the vagal nerves manage a myriad of involuntary functions in the body:
• Digestion
• Heart rate
• Blood pressure
• Breathing
• Mood
• Mucus and saliva production
• Skin and muscle sensations
• Speech
• Taste
• Urine output
Source: Cleveland Clinic
As if that weren’t impressive enough, the vagus nerve also plays a crucial role in regulating inflammatory responses. It helps control the production of pro-inflammatory cytokines and monitors changes in the gastrointestinal tract, essentially acting as a communication highway between the gut and the brain, even facilitating the spread of disease-related signals (source).
And contrary to the popular adage, what happens in vagus definitely does not stay in vagus. Think of it as a conduit, a vital channel through which nerves share critical information between your belly and your brain.
Health Issues and a Damaged Vagus Nerve
It’s important to understand that the vagus nerve is part of the parasympathetic nervous system. Whereas the cortisol-inducing “fight or flight” response is characteristic of the sympathetic nervous system, the parasympathetic counterpart is responsible for “rest and digest,” according to Cleveland Clinic.
Health issues can become prevalent when there is damage to the vagus nerve, which may manifest in symptoms like acid reflux, abdominal pain and bloating, dizziness, loss of appetite, difficulty swallowing, and abnormal heart rate, blood pressure, or blood sugar levels (source).
“Your vagal nerves play key roles in helping your body manage involuntary functions like heart rate, breathing and digestion,” teaches Cleveland Clinic. “Damage to your vagal nerves can cause digestive problems like gastroparesis” (source).
Gastroparesis is a condition where stomach muscles work more slowly to break down food, causing symptoms such as nausea, bloating, and abdominal pain. This results in the small intestine not receiving digested food in the condition or timeframe it’s expecting, which may lead to malnutrition (due to the body’s inability to absorb vital nutrients) as well as dehydration (source).
As with most things, an active lifestyle, a healthy diet, and proper relaxation techniques can work wonders in healing vagus nerve damage.
The vagus nerve may be the major highway leading from the brain to the gut, but it’s not the only pathway of importance; there’s another major thoroughfare that has just as much traffic as the first.
The “Second Brain”
The Central Nervous System (CNS) has long been known as the dominating control center in the body, but recent research continues to validate that there is, in fact, a “second brain” in the body: the enteric nervous system (ENS). The 100 million nerve cells of the ENS sprawl in the gastrointestinal tract, and the ENS actually links to the brain via, you guessed it, the vagus nerve, sending messages straight up to the control center when distress is detected below (source).
Despite this second brain’s main function being that of managing digestion, Johns Hopkins Medicine writes about its powerful influence beyond simply swallowing and digestive enzymes:
The ENS may trigger big emotional shifts experienced by people coping with irritable bowel syndrome (IBS) and functional bowel problems such as constipation, diarrhea, bloating, pain and stomach upset. For decades, researchers and doctors thought that anxiety and depression contributed to these problems. But our studies and others show that it may also be the other way around. Researchers are finding evidence that irritation in the gastrointestinal system may send signals to the central nervous system (CNS) that trigger mood changes.
Source: John Hopkins Medicine
The gut microbiome is actually responsible for producing chemical neurotransmitters that send messages from the gut to the brain (source). There’s a bit of a symbiotic relationship between the two where the gut and brain can both affect and seemingly change the gut microbiome, based on feedback. For this reason, it is imperative to balance the gut microbiome and strive for calmness in life so that panic signals aren’t sent to the brain, potentially altering your mental or gastrointestinal state.
It’s a classic chicken-and-egg scenario, where gut microbes and brain neurotransmitters ride a constant carousel, sending signals back and forth that impact both your digestion and your emotional well-being.
Have you ever felt sick to your stomach before a big meeting or presentation, only to become even more anxious because of that discomfort? That’s your brain signaling your gut, which then replies with its own alarm, amplifying the feeling of unease. In situations like this, stress and anxiety can manifest physically, through symptoms like diarrhea, nausea, or a complete loss of appetite.
This profound bodily reaction demonstrating the gut-brain connection has been documented in scientific research and succinctly summarized below:
The gut-brain axis (GBA) consists of bidirectional communication between the central and the enteric nervous system, linking emotional and cognitive centers of the brain with peripheral intestinal functions. Recent advances in research have described the importance of gut microbiota in influencing these interactions.
Source: Annals of Gastroenterology
Now that we have discovered the significance of the vagus nerve in addition to the symbiotic relationship between the ENS and the brain, let’s delve into easy ways to boost our mood through nutrition and lifestyle.
How to Boost Your Mood: Nutrition and Lifestyle Choices for Happiness and Wellbeing
Feeling irritable or emotionally off-balance may not be just a coincidence, it could be your body’s way of signaling that something is out of sync. Many factors can influence your mood, and as we've explored, the health of your nervous system, particularly the gut-brain connection plays a significant role.
The encouraging news is that there are effective ways to promote a sense of safety within the body and support a more balanced gut environment. If you're experiencing chronic pain, fatigue, irritable bowel syndrome, neurodevelopmental conditions (such as autism), gastroparesis, anxiety, depression, or even challenges with weight management, addressing the gut-brain axis can be a key part of the healing process.
Here are some supportive strategies to begin nurturing this vital connection, from head to gut and everything in between.
Probiotics
Let’s face it, no one feels cheerful or energized when dealing with digestive distress. Gassy bloating, stubborn constipation, and urgent bouts of diarrhea aren’t exactly symptoms that inspire joy or vitality.
The basic benefits of probiotics are well-known today. They support our immune system, fight off bad microorganisms, and properly ferment fiber to nourish intestinal cells (source). Beyond these benefits, we’re now learning that gastrointestinal bacteria can DM (direct message) the brain with signals sent through the CNS, and this can directly affect mental wellbeing. After all, data shows that people with IBS also tend to experience depression and anxiety. Still, Johns Hopkins Medicine cautions, “The link between probiotics and mood isn’t clear.”
On the other hand, some research indicates that probiotics support optimal serotonin levels (our happy hormone), targeting symptoms of depression, reducing anxiety, improving mood, and regulating emotional and stress responses.
Although more research is needed to validate the efficacious idea that probiotics undeniably alter mood, the one thing we know with certainty is that a happy gut sends happy messages to the brain. As such, maintaining a balanced gut microbiome improves wellbeing and that will most certainly radiate positive vibes throughout the body.
If you choose to supplement with probiotics, Johns Hopkins Medicine suggests sticking with the two most prevalent probiotic strains in the U.S.: Lactobacillus and Bifidobacterium.
Syntol contains both Lactobacillus and Bifidobacterium organisms along with other well-researched probiotic strains in spore form to provide a powerful, yet gentle, yeast cleanse and promote a healthy, balanced gut to stave off ailments like SIBO, dysbiosis, IBS, and leaky gut. (Learn more about Syntol here.)
If you’re still unsure which probiotic you should use, it is best to get a gut health check that clearly shows the specific bacterial strains and their levels in your unique gut microbiome. Then you can match any deficiencies with the right probiotic for your microbial diversity goals.
Prebiotics
Prebiotics are essentially fibrous food for beneficial gut bacteria. You can take all the probiotics you want, however, if they don’t have good nutrients to proliferate, you’re missing out on some of the benefits of a healthy, diverse microbiome, teeming with beneficial bacteria.
Prebiotics can be found in foods, such as apples, bananas, garlic, onions, and dandelion greens, but you may also find them in certain supplements.
Floraphage is a unique probiotic enhancer designed to promote the growth of beneficial gut bacteria by targeting and neutralizing certain harmful bacteria. It contains bacteriophages, naturally occurring microscopic proteins that selectively break down destructive organisms, including the protective biofilms they form. This process not only clears space within the gastrointestinal tract but also converts harmful bacteria into prebiotic nutrients, creating an ideal environment for probiotics to thrive. By supporting the growth of beneficial microbes, Floraphage helps strengthen the gut microbiome, enhances immune function, and promotes overall digestive resilience (source).
Healthy Diet and Herbs
Eating enough fiber can work wonders in balancing gut microflora, as prebiotic fiber supports good bacteria that guard against bad bacterial invaders. As farmers markets pop up in the spring and summer, focus on colorful fresh fruits and vegetables grown locally.
Also be sure to stay hydrated during the warmer months. Hydration is imperative to overall health, as the body is about 60% water (source). This is especially important immediately after waking up; drink a full glass of electrolyte-enhanced water to replenish what was lost while you were asleep.
Herbs can also be a beneficial addition to your diet, as their particular compounds can disrupt pathogenic growth in the gut by impeding biofilm (the protective outer layer of pathogens) formation and reducing their energy source.
Specifically, the following herbs and their active components work synergistically with probiotic supplementation: ginger (gingerol), garlic (allicin), oregano (thymol), cinnamon (eugenol), and turmeric (curcumin). Triphala has been lauded as one of the best herbs for dealing with leaky gut syndrome (source).
Managing Diabetes and Glucose Spikes
Diabetes is a prominent cause of gasteroparesis, which leaves you feeling full hours after eating a meal, due to weakened or slow stomach muscles (source). Therefore, managing your glucose levels is essential to wellness.
Reducing or eliminating sugary processed foods and beverages not only keeps your blood sugar in check, it also drastically limits the potential for fermented bacteria, which yeast loves to feed on. Glucose highs and lows can affect mood, too, so flattening the glucose curve may help to modulate your mood, a win win!
Biofeedback
Cleveland Clinic defines biofeedback as “an alternative therapy that helps you take control of certain involuntary bodily functions, like your heart rate and breathing.” This alternative therapy gives the patient more personal involvement in their journey to healing after initial training with a psychologist, physical therapist, or primary care doctor who is certified by the Association for Applied Psychophysiology and Biofeedback (AAPB) to administer the therapy.
Furthermore, Cleveland Clinic states, “Research has shown that biofeedback, in combination with other stress and symptom management techniques, has produced positive health effects in people with functional GI disorders” (source).
Therefore, this therapeutic approach along with relaxation and Cognitive Behavioral Therapy (CBT) may truly put you in control of bodily responses that used to seem entirely out of your control. Now that’s the power of taking responsibility of your own health!
Relaxation
A beautiful piano concerto. A nutritious breakfast bathed in morning sunlight. A relaxing soak in the hot tub. A quiet walk in nature. A rejuvenating facial. A soothing cup of chamomile tea before bed. A mindfulness journal and pen at your bedside, or even a moment of relaxation by a poolside cabana. Whatever your personal form of stress relief looks like, make it a priority to connect with it daily.
Incorporating mindfulness and relaxation techniques into your routine is essential for maintaining emotional balance and a positive outlook. As we've explored, the connection between the brain and the gut is bidirectional, meaning that emotional well-being can directly impact digestive health and vice versa. Cultivating calm can contribute to a gut environment that is less prone to discomfort and disruption.
If you're still searching for your “happy place,” consider working with a licensed therapist or a practitioner certified in techniques like biofeedback. You have the power to shift your wellness trajectory and science continues to affirm that many physical and emotional challenges can be supported through a combination of therapeutic care, proper nutrition, and regular movement.
Exercise
You’ve likely heard it before but it’s worth repeating: regular physical activity is essential for achieving and maintaining overall wellness. Whether your goals include feeling confident in your favorite outfit, supporting heart health, or improving digestion, movement plays a central role.
And since we’re focusing on mood-boosting habits, why not challenge yourself to try a new form of exercise this month? Whether it’s a dance class, yoga session, brisk walk, or strength training, finding joy in movement can elevate both your physical and emotional well-being.
According to Mayo Clinic, exercise releases beta-endorphin, a brain chemical that “can increase feelings of happiness and reduce feelings of pain” (source). And positively, they say that any aerobic activity can have this effect!
Conclusion
If life is a journey, it’s clear that supporting the health of your nervous system is key to staying on the right path. As with most aspects of well-being, maintaining an active lifestyle, nourishing your body with a balanced diet, and prioritizing relaxation can go a long way in supporting vagus nerve function and promoting emotional resilience.
Focusing on gut health, especially through the use of targeted probiotic and prebiotic supplementation may also have a direct impact on mood, thanks to the well-established bidirectional connection between the gut and the brain.
Whether it’s enjoying the occasional comfort food, sharing quality time with a loved one, or simply allowing yourself a few quiet moments each day, these mood-enhancing experiences, paired with therapeutic support when needed, can meaningfully contribute to both mental and physical health.
Give yourself permission to relax, to live fully, and to approach wellness with grace. When you prioritize balance and embrace moments of peace, the benefits will ripple throughout your entire body and positively influence those around you. Now that’s what we call a true win.
References
American Association of Neurological Surgeons. (n.d.). Vagus nerve stimulation. https://www.aans.org/patients/conditions-treatments/vagus-nerve-stimulation/
Carabotti, M., Scirocco, A., Maselli, M. A., & Severi, C. (2015). The gut-brain axis: Interactions between enteric microbiota, central and enteric nervous systems. Annals of Gastroenterology, 28(2), 203–209. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4367209/
Cleveland Clinic. (n.d.). Biofeedback. https://my.clevelandclinic.org/health/treatments/13354-biofeedback
Cleveland Clinic. (n.d.). The gut-brain connection. https://my.clevelandclinic.org/health/body/the-gut-brain-connection
Cleveland Clinic. (n.d.). Vagus nerve. Cleveland Clinic. https://my.clevelandclinic.org/health/body/22279-vagus-nerve
Johns Hopkins Medicine. (n.d.). Can probiotics improve your mood? https://www.hopkinsmedicine.org/health/wellness-and-prevention/can-probiotics-improve-your-mood
Johns Hopkins Medicine. (n.d.). The brain-gut connection. https://www.hopkinsmedicine.org/health/wellness-and-prevention/the-brain-gut-connection
Mayo Clinic. (n.d.). Exercise and stress: Get moving to manage stress. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-20044469
ScienceDirect. (n.d.). Vagus nerve. https://www.sciencedirect.com/topics/neuroscience/vagus-nerve
U.S. Geological Survey. (n.d.). Water in the human body. https://www.usgs.gov/special-topics/water-science-school/science/water-you-water-and-human-body
Yale Medicine. (n.d.). Gastroparesis. https://www.yalemedicine.org/conditions/gastroparesis
AAM Links
https://arthurandrew.com/products/syntol
https://arthurandrew.com/products/floraphage?_pos=1&_sid=4c51f9f24&_ss=r
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