Exploring the Connection Between Gut Health and Mental Wellbeing

Andrea Nederveen, RMT - Registered Massage Therapist

The gut-brain axis provides a two-way connection: your gut affects your mind and vice versa. Through neurotransmitters, inflammation, stress hormones and microbial metabolites, gut health directly influences mood, cognition and stress resilience. Supporting your gut with good nutrition, stress reduction and possibly probiotics can be a valuable part of holistic mental health care.

Your gut and brain communicate through a network involving the vagus nerve, immune signaling, hormones and even metabolic molecules. That’s why the gut is often nicknamed the “second brain.”

Gut microbes produce short-chain fatty acids (SCFAs) such as butyrate, acetate and propionate which support brain health—protecting the blood-brain barrier, reducing inflammation and supporting neuroplasticity.

Gut microbes help synthesize key mood-regulating neurotransmitters like serotonin, GABA and dopamine. About 90% of the body's serotonin is made in the gut.

A healthy gut supports immune balance. Disruptions can lead to chronic inflammation and release of pro-inflammatory cytokines—linked to depression, anxiety and fatigue.

Stress triggers cortisol release via the hypothalamic–pituitary–adrenal (HPA) axis, altering gut flora and permeability, weakening the barrier (“leaky gut”), and creating a cycle that impacts mental health. Poor gut health can lead to elevated cortisol, heightening stress, anxiety and mood swings. For example, IBS and anxiety often co-occur; stress can trigger gut symptoms and vice versa.

Altered gut microbiota is related to changes in brain function, including heightened amygdala (part of the brain that processes emotion), and reduced prefrontal control leading to increased anxiety and impaired mood regulation.

However, healthy gut bacteria produce short-chain fatty acids (SCFAs) that reduce inflammation and support brain health.

So, take care of your gut! Some of the things you can do yourself to ensure good gut health is to eat gut friendly foods such as whole grains, veggies, yogurt and food with omega 3 sources.

Try to manage stress with mindfulness and regular exercise. And if you need a little extra support, come visit me at Wellness for the Body for a massage therapy session—I’d be happy to help you feel your best.