3 Ways Your Gut Health Is Linked To Your Mental Health

A healthy diet is the foundation of a healthy life. Here's three ways your diet can directly impact your emotional well-being.

By Mark Travers, Ph.D. | November 14, 2024

What you eat has a powerful impact on how you live and feel each day. For some, poor food choices lead to lethargy, fatigue and a constant sense of exhaustion. For others, a nutritious diet fuels energy, sharpens focus and brings mental clarity.

The gut-brain connection dramatically influences your mood, energy levels and overall mental well-being. Understanding this connection can help you make more informed choices that support both your mind and body.

Here are three primary ways the gut-brain connection affects your mental health, according to research.

1. The Gut-Brain Axis Affects Your Mental State

The connection between the gut and the brain, known as the gut-brain axis, is a complex, two-way system. It enables the brain to affect gastrointestinal functions and also allows the gut to play a significant role in shaping mood, thought processes and overall mental well-being.

Your gut is a miniature biome, an ecosystem populated by trillions of microorganisms working together to maintain balance. When this balance is disrupted, it affects not only your physical health but also your mental well-being. Over time, this imbalance can undermine both your body and mind.

The gut microbes have the ability to cause cravings for foods they specialize in metabolizing or for foods that suppress their microbial competitors. According to a 2014 study, certain gut bacteria can hijack the nervous system to influence eating behavior by triggering dopamine release in response to high-fat, sugary foods that support their survival.

Researchers found that this manipulation could drive individuals to consume certain types of food that help the microbes thrive, even if those foods are unhealthy in larger quantities for the host.

"Microbes in the gastrointestinal tract are under selective pressure to manipulate host eating behavior to increase their fitness, sometimes at the expense of host fitness," the researchers explain.

But, your microbiota is highly adaptive, and a 2017 study published in Nature shows that changes in diet can start to influence the composition of gut bacteria within as little as three days.

By consuming foods that promote beneficial bacteria, such as fiber-rich foods, prebiotics and probiotics and reducing foods that support harmful bacteria, like processed, high-fat and sugary foods, you can encourage the growth of healthy microbes while suppressing the growth of those associated with negative health outcomes.

These cravings can make it difficult to stick to healthier food choices, and when we find ourselves repeatedly reaching for foods we know aren't the best for us, it's easy to feel frustrated or even disappointed in ourselves. This inner conflict between what we want to eat and what we feel we should eat can lead to self-criticism, negatively impacting our self-esteem and self-worth.

Over time, this cycle of craving, giving in and feeling guilty or defeated can erode our confidence and create a sense of failure around food choices, which, in turn, can intensify stress and anxiety. Recognizing that cravings often have a biological basis rooted in gut health can help us approach these choices with awareness and the self-compassion we deserve.

2. Nutrient Deficiencies Influence Emotional Well-Being

Anxiety and depression are widespread mental health challenges that affect people all over the world. Your diet plays a vital role in brain chemistry, and a lack of essential nutrients such as vitamins, minerals and omega-3 fatty acids can contribute to such mood imbalances.

Nutrient intake patterns play a significant role in both the prevention and treatment of psychological disorders. A 2020 study on broad-spectrum micronutrients (BSMs) shows promising results in helping individuals manage symptoms of depression, stress and anxiety.

Another 2023 study suggests that certain eating habits can help prevent and reduce the risk of mental health issues, particularly in girls. The study also found that vitamins A, D, K, B6, B12 and folate can help protect against anxiety. Overall, a well-balanced, nutrient-rich diet supports brain function and helps stabilize mood.

Here's how certain micronutrients can influence your mood:

• Vitamin B, especially B6, B9 and B12, are linked to improved mood and reduced stress.
• A selenium deficiency is linked to higher rates of depression, and supplementation is associated with improved mood in older adults.
• Higher vitamin C levels are associated with better mood, especially in young men, reducing depression and anger.
• Vitamin D deficiencies are associated with depression and anxiety, and correcting low levels can significantly improve mental health, especially in those with existing deficiencies.

3. Blood Sugar Spikes And Crashes Affect Mood Stability

A meta-analysis of 17 studies with over 159,000 participants, published this June in BMC Psychiatry, found that consuming junk food, such as ultra-processed snacks and sugary drinks, is linked to a 16% higher risk of developing mental health issues such as stress and depression.

Consistently poor food choices can lead to a high spike in blood sugar, followed by a rapid drop, which often results in lethargy, a lack of motivation and reduced energy levels. This fluctuation can make it harder to stay focused and productive, affecting overall cognitive performance.

In contrast, nutrient-dense meals, such as those rich in complex carbohydrates, protein and healthy fats, help maintain stable blood sugar and sustain focus and energy throughout the day.

The frequent highs and lows in energy can make it difficult to stay focused or achieve goals, which may lead to self-doubt, frustration and feelings of inadequacy. When one constantly feels unable to perform at their best, this may contribute to a negative self-image and low self-worth, intensifying stress and emotional burnout.

To incorporate gut-friendly food choices and become more intentional in your relationship with food, try mindful eating. This involves being fully present during meals and listening to internal hunger and fullness cues, allowing you to savor each bite and determine what feels right for your body.

Embracing mindful eating isn't about giving up your favorite foods—it's about reclaiming control over your mental health through conscious choices. Take charge of your emotional well-being, one mindful bite at a time.

Want to better understand your relationship with food? Take this science-backed test to learn more: Eating Attitudes Test

A similar version of this article can also be found on Forbes.com, here.