The Gut-Brain Connection: How Your Digestive Health Shapes Mental Wellbeing

When people think about mental health, they often focus on the brain alone. But did you know your gut has just as much influence over your mood, clarity and resilience? In fact, the gut and brain are in constant conversation through what’s known as the gut-brain axis. This powerful link highlights how your gut microbiome, the food you eat and even your daily habits can directly shape how you feel.

Your gut microbiome is a bustling community of trillions of bacteria and microorganisms. When balanced, these microbes help break down food, extract nutrients and even create vitamins essential for brain function. If your gut isn’t absorbing nutrients properly, your brain is left without the building blocks it needs to produce feel-good hormones like serotonin and dopamine.

Certain bacterial strains, such as Lactobacillus and Bifidobacterium, are particularly important for producing neurotransmitters and regulating inflammation. Research shows that people with depression and anxiety often have lower levels of these beneficial strains, linking gut imbalances directly with mood disorders.

Serotonin, often called the “happy hormone,” is largely produced in the gut. In fact, about 90% of serotonin is created in your digestive tract. If your gut health is compromised, it’s no surprise that feelings of low mood, anxiety and brain fog can follow.

The impact of diet on mental wellbeing is undeniable. Studies comparing the Mediterranean diet with a typical Western diet provide compelling evidence. Those following a Mediterranean pattern, rich in vegetables, fruits, legumes, whole grains, fish, nuts and olive oil, experience significantly lower rates of depression and anxiety.

The Western diet, by contrast, is often high in sugar, processed foods, refined carbs and trans fats. This not only disrupts gut flora but also increases systemic inflammation, which can directly impair brain function.

Magnesium - calms the nervous system, found in leafy greens, nuts and seeds.  A great dose of magnesium can be obtained from a single scoop of PlantEm® Essentials NourishEm Greens powder.

Omega-3 fatty acids - essential for brain health, found in flaxseeds, chia seeds and walnuts.

Zinc - supports neurotransmitter function, found in legumes, nuts and whole grains.

B vitamins - crucial for energy and neurotransmitter synthesis, found in whole grains, legumes and dark leafy greens.

When we’re stressed or emotionally unsettled, many of us turn to food for comfort. Highly processed foods rich in sugar, unhealthy fats and artificial additives may provide a temporary dopamine spike, but they ultimately worsen the imbalance. Sugar in particular causes rapid blood sugar spikes followed by sharp crashes, which often leads to irritability, fatigue and even more cravings.

This creates a vicious cycle where emotional turmoil drives poor eating choices, which then perpetuate low mood and stress.

By contrast, whole foods like leafy greens, berries, whole grains, nuts, seeds and legumes are packed with fibre, antioxidants and micronutrients that feed your microbiome and support stable mood. Fibre, in particular, is essential for feeding the good bacteria in your gut so they can flourish and do their job in regulating both digestion and mental wellbeing.

Sugary cereal → Wholegrain oats with berries

White bread → Wholegrain sourdough

Chips → Hummus and veggie sticks

Candy → A square of dark chocolate (70%+ cacao)

Your body has a natural pharmacy of mood-lifting chemicals:

Serotonin: Boosted by tryptophan-rich foods (like oats, bananas, nuts and seeds).

Dopamine: Supported by protein, omega-3 fatty acids and movement.

Endorphins: Released during exercise, laughter and acupressure therapy (like laying on the Dr Kez Acupressure Mat and Pillow Set).

GABA: A calming neurotransmitter supported by fermented foods and magnesium-rich plants.

Small daily choices can have a big impact on hormone balance. Spending time outdoors, practicing mindfulness, nourishing your body with whole foods and creating therapeutic rituals can all naturally enhance your mental health. For more tips on breaking down cortisol and adrenalin naturally click here. 

Our nervous system runs on two gears:

Sympathetic mode (fight or flight): Triggered by stress, anxiety, or overwhelm.

Parasympathetic mode (rest and digest): Where true healing, digestion, and relaxation occur.

Ideally, we should be in the parasympathetic state 90–95% of the time, dipping into sympathetic mode only 5–10% when we truly need a short burst of energy or focus. Unfortunately, modern life has flipped this balance on its head. Many people remain in a sympathetic state for the majority of their day, leaving them wired, tense, and depleted.

This constant over-activation drains both our physical and mental reserves. Activating the vagus nerve, a key connector between the brain, gut, and nervous system, helps shift us back into parasympathetic balance where calm, healing and restoration can take place.

Simple practices like deep breathing, meditation, humming or singing can stimulate the vagus nerve, calm the stress response and enhance digestion. So don’t let anyone tell you to stop singing in the shower.

Another great tip is to use an acupressure mat regularly.  Our acupressure mat has been designed to release endorphins within minutes, helping to lift mood while lowering stress hormones at the same time. This creates a feedback loop of calmness, positivity and greater resilience.

What if your gut microbiome is already compromised? This is where topical solutions can truly shine. Our UnFrazzled™ Calm Hand Cream and Body Lotion is crafted with carefully chosen plant-based actives that help relieve stress and restore balance. Because it works through skin absorption, its benefits completely bypass the digestive system, making it ideal for anyone with gut-related absorption issues, or for those needing a quick reminder to return to a state of calm.

Our UnFrazzled™ range is designed to transform your everyday moisturising routine into a therapeutic ritual. There’s no extra effort or added stress, simply swap your regular hand or body cream for one that actively supports your mental state. By incorporating it into your daily self-care, you give your nervous system a chance to reset, reduce tension and invite your mind and body back into balance.

Eat whole foods daily: Prioritise vegetables, legumes, nuts, seeds and whole grains.

Feed your microbe: Add prebiotic-rich foods (like garlic, onions, leeks, asparagus and oats) or take the super easy option of a scoop of PlantEm® Essentials FeedEm Prebiotics.

Hydrate well: Water is essential for nutrient absorption and detoxification.

Create mindful rituals: Take 5 minutes on your acupressure mat, breathe deeply or apply UnFrazzled™ Calm Hand Cream and Body Lotion with intention.

Limit processed foods: Reduce sugar, artificial additives and trans fats that damage your microbiome.

Support rest and digest: Prioritise sleep, restorative movement and nervous system balance.

Try vagus nerve activators: Cold showers, singing or deep breathing can reset your nervous system.

Yes. Research shows that imbalances in the gut microbiome are strongly linked to depression and anxiety, due to changes in neurotransmitter production and inflammation.

With consistent dietary changes, many people notice improvements in digestion and mood within 3–4 weeks. However, rebuilding a healthy microbiome can take several months (it’s definitely worth the effort!).

Processed foods, artificial sweeteners, refined sugar and trans fats all harm beneficial bacteria and promote the growth of harmful strains.

The vagus nerve connects your brain to your digestive system. Stimulating it promotes calmness, improves digestion and reduces stress.

Yes. Products like UnFrazzled™ Calm Hand Cream and Body Lotion work through skin absorption and bypass the digestive system, making them effective even if gut health is compromised.

Your gut and brain are intimately connected, working together to determine how you think, feel, and function. By nurturing your microbiome with whole foods, supporting your nervous system through mindful practices, and incorporating therapeutic tools like PlantEm® Essentials FeedEm Prebiotics, UnFrazzled™ Calm Hand Cream and Body Lotion and the acupressure mat, you can create a powerful foundation for mental health and resilience.