The gut–brain connection: How gut health can fuel (or fix) anxiety

The gut brain connection: How gut health can fuel (or fix) anxiety

A whole new way to understand your mind & mood

Have you ever noticed how your stomach tightens before something stressful happens? Or how a single anxious thought can trigger that hollow, uneasy feeling in your gut?

It’s not in your head, it’s in your microbiome.

Over the past decade, science has uncovered what many natural health practitioners have known for years: your gut and brain are constantly in conversation, and when your gut is inflamed, imbalanced, or sluggish, your mood often follows.

Dr Libby Weaver calls this the “gut–brain whisper” and she explains that, “our gut health directly influences the messages our brain receives about safety, stress, and calm.”

In this article we’ll discuss how gut health and anxiety are connected, what causes the imbalance in the first place, what the medical system typically prescribes, and what functional medicine and natural healing recommend instead.

Understanding the gut brain connection is essential for addressing anxiety effectively.

Let’s dive deep — because when your gut feels better, your whole world starts to feel lighter (I’ve been there and its absolutely possible for you too).

Understanding the gut brain connection

Your gut and brain are linked by the vagus nerve — a communication superhighway that sends messages in both directions. About 90% of serotonin, your “happy hormone,” is made in your gut, so when the gut microbiome is out of balance, serotonin production can drop, contributing to low mood, anxiety, and even insomnia.

Gary Brecka often reminds us that “your gut bacteria literally decide how you feel”, and when the microbiome is diverse and thriving, it produces neurotransmitters that calm your nervous system. But when it’s dominated by inflammatory bacteria or yeast, it signals distress to the brain.

That’s why so many women describe feeling “wired but tired,” “emotionally fragile,” or “anxious for no reason” – their gut is sending SOS messages to their nervous system.

The hidden gut issues that drive anxiety

By the time most people seek help for anxiety, they’ve often tried multiple therapies, supplements, or medications – but few have looked at the gut as the root cause.

Here are the most common underlying gut issues that can fuel anxiety:

1. Leaky gut (intestinal permeability) — when the gut lining is damaged, inflammatory molecules enter the bloodstream and activate the immune system, triggering brain inflammation and anxious feelings.

 2. Gut dysbiosis — an imbalance between good and bad bacteria can suppress serotonin and GABA (your natural calming neurotransmitter).

3. Candida or yeast overgrowth — produces acetaldehyde, a toxin linked to brain fog, mood swings, and fatigue.

 4. Food sensitivities — common culprits like gluten, dairy, and soy can cause inflammatory reactions that amplify anxiety and irritability.

 5. Nutrient deficiencies — magnesium, zinc, B12, and omega-3s are critical for neurotransmitter function and often depleted with poor digestion or chronic stress.

Dr Austin Lake notes that “gut inflammation doesn’t just affect digestion — it hijacks the nervous system”, and he’s seen anxiety symptoms ease significantly when the gut is restored.

Conventional medicine’s approach to anxiety

The conventional (allopathic) system tends to treat anxiety as a chemical imbalance in the brain, rather than a systemic imbalance in the body.

Typical treatment options include:

• SSRIs and antidepressants to increase serotonin levels.

• Anti-anxiety medications (e.g., benzodiazepines) for short-term relief.

• Cognitive Behavioural Therapy (CBT) or talk therapy.

• Beta-blockers for physical symptoms (like a racing heart).

While these can have their place, especially in acute anxiety, they rarely address why anxiety developed in the first place — or what the body is trying to communicate.

Dr Libby Weaver points out, “Medication can be a helpful tool, but it won’t repair a nutrient deficiency, a disrupted microbiome, or a nervous system stuck in fight-or-flight.”

Functional medicine & natural healing approaches

Functional medicine takes a very different view – rather than suppressing symptoms, it looks for the root cause of anxiety — and the gut is almost always part of the picture.

Here’s what a natural, functional approach typically includes:

1. Gut restoration protocol

A step-by-step process often called the 5R framework:
Remove inflammatory foods and pathogens (processed foods, alcohol, sugar).
Replace with digestive enzymes and stomach acid support.
Reinoculate with probiotics and prebiotics.
Repair the gut lining with collagen, glutamine, and zinc carnosine.
Rebalance through stress management, rest, and nervous system repair.

World renowned human biologist, Gary Brecka often starts here – with digestion, oxygenation, and nutrient sufficiency, before addressing any psychological layers.

2. Food as Medicine

Your gut bacteria thrive on real food and so does your mood – Dr Josh Axe recommends these foods for restoring the gut–brain axis:

Gut–Calming Foods:

• Wild salmon and sardines (omega-3s for brain + gut inflammation).

• Fermented foods (sauerkraut, kefir, miso).

• Magnesium-rich foods (pumpkin seeds, leafy greens).

• Pasture-raised eggs (choline for neurotransmitters).

• Bone broth or collagen (repair gut lining).

• Dark leafy greens (feed beneficial bacteria).

• Berries, cacao, and green tea (polyphenols nourish microbiome diversity).

Foods to Avoid:

• Processed carbs, refined sugar, seed oils.

• Artificial sweeteners (they alter gut bacteria in a bad way).

• Gluten, dairy, and soy (for sensitive individuals).

• Alcohol (disrupts serotonin production and microbiome balance).

Dr Libby Weaver adds that women often undereat protein and overconsume stimulants — creating blood sugar swings that mimic anxiety. Balancing meals with protein, healthy fats, and fibre is key.

3. Nervous System Reset

Because your gut and brain are so intertwined, you can’t heal one without calming the other.

Dr Austin Lake teaches that regulating your vagus nerve is essential. Try these:

• Deep diaphragmatic breathing (in for 4, out for 6).

• Cold exposure (a quick face splash or shower).

• Singing or humming (stimulates the vagus nerve).

• Grounding barefoot on grass or sand for 20 minutes daily.

• Epsom salt baths for magnesium replenishment.

These small daily habits retrain your nervous system to feel safe, which signals your gut to digest and absorb nutrients again.

4. Targeted supplements (backed by experts)

If your gut needs extra help, these are often used in natural protocols:

(*Always choose quality brands and consult a practitioner for dosages.)

5. Lifestyle changes that amplify healing

• Sleep: Aim for 7–9 hours; the gut heals while you rest – this needs to be a non-negotiable.

• Movement: Gentle strength, yoga, or walking reduces cortisol and promotes digestion.

• Breathwork: 3–5 minutes daily lowers sympathetic nervous system activation.

• Connection: Isolation worsens anxiety – find calm in community.

• Sunlight & grounding: Support circadian rhythm and vitamin D levels.

The difference in mindset

Perhaps the biggest difference between the medical model and functional/natural healing is this:

• The medical model sees anxiety as something to medicate.

• Functional medicine sees anxiety as something to decode.

One approach says, “Let’s quiet this symptom.” The other says, “Let’s ask what this symptom is trying to tell us.”

Your gut and your mood aren’t separate, they’re dance partnerss: when one’s off beat, the other feels it too.

Practical gut–brain reset plan

Here’s a simple 7-day starting point you can begin right away:

Morning:

• Warm lemon water + pinch of salt.

• 5 minutes of deep breathing or prayer (this one has been life-changing for me – just 5 minutes first thing in the morning in a quiet space).

• Protein-rich breakfast (eggs with avocado).

Midday:

• Step outside for sunlight.

• Hydrate with filtered water.

• Balanced lunch with fermented foods.

Evening:

• Magnesium before bed.

• Blue light off by 8pm.

• Journaling gratitude or thoughts to release anxiety.

Simple, doable, repeatable: that’s how healing begins.

Anxiety is rarely ever all in your head, often it starts in your gut. When your microbiome is balanced, your body produces more of the calming neurotransmitters that help you feel grounded, optimistic, and resilient.

When your digestion works, your energy returns and when your gut flora flourish, your mind clears.

If you’ve been living in a loop of stress, bloating, or anxiety, this is your invitation to start from the inside out.

If you’re ready for a practical first step, my For Her Probiotic is the perfect foundation to begin your gut–brain reset or, if there’s a man in your life struggling with anxiety or gut issues, start him on For Him Probiotic. Both are simple, natural, and specifically designed to rebuild the microbiome that supports calm, energy, and mental clarity.

Shop the For Her or For Him Probiotic now, your gut will thank you.💝