Do you ever get a ‘gut feeling’? Do you ever get ‘butterflies’ in your stomach when you’re nervous? Are these merely imaginary symptoms that have no basis in biology? Not according to a remarkable body of new research into the metabolism of the gut and its profound impact on the microbiome. It’s all making sense now: your instincts were based on real physiological feedback. And that host of disagreeable symptoms is exactly what scientists are finally beginning to understand, thanks to research on the gut microbiome. In this article, we’ll take a trip into the colon, exploring the hidden brain and how it affects mood and health.

The Microscopic Universe Within Us

Consider your gut a living metropolis of trillions of microbial residents. A bustling gut microbial ecosystem, known as the gut microbiome, populated with bacteria, viruses, fungi, and other microorganisms. This complex metropolis works together to digest food, produce vital nutrients, and regulate our immune system. However, its influence extends far beyond our gut, reaching into our brains.

 The Gut-Brain Axis: A Two-Way Street

Although the gut and the brain appear far from each other, they talk to each other via a network of communication known as the gut-brain axis. Signals travel repeatedly with this bi-directional pathway between the gut and the brain, influencing our mental state and behavior, from mood and emotion to cognition and behavior. But a large amount of the communication is carried with a main highway of communication, between the gut and the brain: the vagus nerve.

Mood, Mind, and Microbes: The Mental Health Connection

According to new research, harmful changes in the microbiome have been correlated with mental health problems, such as depression, anxiety, and even autism – due to reasons including shifts in neurotransmitter production, inflammation levels, and the body’s reaction to stressors. Creating a healthy gut ecosystem that thrives with diverse microbial species might therefore boost our resilience against mental health problems and improve our ability to cope with life’s difficulties.

Inflammation markers showing a healthy vs a dysbiotic gut  microbiome

Feeding Your Microbial Allies: The Role of Diet

What we put in our mouths has a profound effect on the structure and diversity of our gut microbiome. A diet of whole foods, fiber, fruits, vegetables, and fermented foods can fuel the beneficial bacteria and aid their growth and diversity. One made up of refined or overly processed foods, added sugars and unhealthy fats does just the opposite, tilting the beneficial microbial scales and causing inflammation and dysregulation of the gut-brain interface. By judicious choice of what we ingest, we can grow a healthy microbial garden in our gut, one that helps our brain and overall health.

Cultivating a Healthy Microbiome: Lifestyle Strategies

What else affects the health of our microbiome besides diet? Regular exercise, good sleep, stress-management techniques, and social interaction are among the lifestyle habits that influence the microbial metropolis within. As we prioritize these habits, we tip the scale in favor of our beneficial microbes and against the harmful ones. As we nurture our microbial allies, we lay a foundation for enhanced brain function and mood stability and enhance our overall vitality.

Data showing how different stimuli activity on the vagus nerve


The gut-brain axis helps to show what I mean. Beyond providing essential nourishment, our gut microbes help us by supporting our mental health. After all, when our gut microbiome is in a healthy state, we are more likely to take care of ourselves by being happier and less stressed and making good lifestyle choices. In turn, a healthy gut microbiome allows us to unlock the full potential of the connection between our gut and brain.

The real message is that by taking care of our gut microbiome through mindful lifestyle choices and a healthy diet, we allow our digestive system to work as it should, allowing the gut-brain axis to promote the healthy function of our brain and our moods. Next time you feel a ‘gut feeling’ or get the ‘butterflies’ in your stomach, remember the influence your gut microbiome has on your mental and behavioral health. Embrace the power of your hidden you.

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