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“Go with your gut.”
We say it all the time. We usually say it in reference to intuition; but, what if that phrase is more literal than we think?
Your gut isn’t just about digestion. It’s the control center for your immune system, a key player in your mental health, and the gateway to how your body absorbs nutrients and eliminates waste. When your gut isn’t functioning well, neither are you.
In fact, nearly 80% of your immune system lives in your gut.
So if you’re dealing with fatigue, brain fog, skin issues, anxiety, or chronic inflammation, it may be time to start focusing on your gut.
The Gut: Your “Second Brain”
The gut has earned the nickname “the second brain,” and for good reason.
Your gut houses an extensive network of neurons, often called the “enteric nervous system”. That system communicates continuously with your brain through the gut. According to the Cleveland Clinic, 90-95% of the body’s serotonin is produced in the gastrointestinal tract, where it plays a key role in digestion and signaling. While this serotonin does not directly enter the brain, the gut can influence mood and mental well-being indirectly through neural, immune, and metabolic pathways.
That connection explains why stress can cause stomach pain or why digestive issues often show up alongside anxiety or depression. In fact, studies have shown that over 50% of people who have gastrointestinal disorders also experience anxiety or depression.
Your gut isn’t just reacting to your life. It’s helping shape how you experience it.
The Science: How Your Gut and Brain Are Connected
Modern research now confirms what many holistic practitioners have long understood: the gut and brain are deeply connected through what’s called the gut–brain axis.
This is a two-way communication system linking your:
- brain and nervous system (especially the vagus nerve)
- immune system
- hormones and stress response
- gut microbiome (the bacteria living in your digestive tract).
This means:
- Your brain can influence digestion (think: stress → stomach issues).
- Your gut can influence mood, memory, and emotional regulation.
Your Microbiome Influences Mood
Your gut bacteria don’t just help digest food, they actively influence:
- Anxiety and depression,
- Stress response; and,
- Cognitive function.
When the microbiome becomes imbalanced (dysbiosis), research shows it can contribute to mood disorders, inflammation, and even long-term neurological changes.
Your Gut Produces Key Brain Chemicals
The majority of serotonin, and other neurotransmitters like dopamine, are either produced in or influenced by the gut.
These chemicals regulate:
- Mood
- Sleep
- Focus
- Emotional stability
Which means gut health is directly tied to mental health.
Stress and Gut Health Are a Two-Way Street
Chronic stress can:
- Disrupt gut bacteria
- Increase inflammation
- Slow digestion
At the same time, poor gut health can increase anxiety and stress sensitivity.
This creates a feedback loop: one that can either support your health or work against it.
Emerging Research: The Gut and Long-Term Brain Health
New studies are even exploring connections between gut health and neurological conditions like Parkinson’s disease, suggesting that the gut may play a role earlier than previously thought.
A study found on Parkinson’s.org illustrates that inflammatory bowel disease (IBD), conditions like Crohn’s disease and ulcerative colitis, are linked to an increased risk of developing Parkinson’s disease (PD), a neurodegenerative disorder affecting movement. Scientists are working to figure out why the diseases are linked, and a key player may be the community of microbes living in our gut, often referred to as the gut microbiome.
While research is still evolving, one thing is clear: supporting the gut is one of the most powerful ways to support the brain.
Meet Your Microbiome
Let’s dive into the microbiome. Inside your digestive system lives a vast ecosystem of bacteria known as the gut microbiome. And it’s powerful.
There are more microbes in your body than human genes, all working to:
- Support digestion
- Regulate immunity
- Produce essential nutrients
- Protect against harmful bacteria
But when this system gets out of balance, a condition called dysbiosis, (mentioned above), problems start to show up.
Dysbiosis can be triggered by:
- Processed foods and excess sugar
- Environmental toxins
- Chronic stress
- Antibiotic use (which can take up to a year to fully recover from)
When the microbiome is off, it doesn’t just impact digestion, it can affect your mood, energy, and overall health.
Signs Your Gut Might Need Support
An unhealthy gut doesn’t always look like digestive distress. It can show up as:
- Bloating, constipation, or diarrhea
- Food sensitivities
- Frequent illness or weakened immunity
- Skin issues like acne or eczema
- Fatigue or brain fog
- Anxiety or mood swings
As noted in earlier insights, gut dysfunction can also be a starting point for autoimmune conditions, migraines, and chronic inflammation.
The good news? The gut is also where healing begins.
How to Support and Heal Your Gut
1. Remove What’s Working Against You
Start by reducing common gut disruptors:
- Excess sugar (feeds harmful bacteria)
- Highly processed foods
- Potential sensitivities like gluten
Even if you’re unsure about sensitivities, try removing these for a few weeks and pay attention to how your body responds. Your gut will tell you what it needs.
2. Add More Greens (Yes, Really)
It sounds simple, but it really is one of the most powerful things you can do to change your gut.
Leafy greens are rich in:
- Digestive enzymes
- Fiber
- Antioxidants
- Essential minerals
They help:
- Cleanse the digestive tract
- Support nutrient absorption
- Promote healthy elimination
As emphasized in earlier wellness guidance, greens help the gut function efficiently and keep your system balanced.
3. Rebuild with Good Bacteria
A healthy gut needs beneficial bacteria to thrive.
Probiotics help:
- Restore microbial balance
- Support immune response
- Reduce inflammation
- Aid in nutrient production (like B vitamins and vitamin K)
You can get them through:
- Fermented foods (yogurt, kefir, sauerkraut)
- High-quality probiotic supplements
Think of probiotics as reinforcements for your gut ecosystem.
4. Hydrate for Function + Flow
Water plays a critical role in digestion.
It helps:
- Break down food
- Transport nutrients
- Eliminate waste
A simple guideline: aim for half your body weight in ounces of water daily.
Consider the Bigger Picture
Gut health isn’t just about food. Your environment matters too.
Small shifts like using cleaner household products, reducing toxin exposure, or adding plants to your space can support a healthier internal environment.
Because what surrounds you ultimately impacts what’s happening inside you.
“Every bite you take is not just fuel, it’s information.,” Dr. Georgia Nab said. “It sends instructions to your cells, your hormones, your immune system. Feed your body chaos, and it will answer with confusion. Feed it clarity, and it will respond with balance. What you put in becomes what plays out. Junk in, dysfunction out. Nourishment in, vitality follows.”
A New Approach to Gut Health
Traditionally, many healthcare models have treated gut symptoms with medication alone. But voices like Dr. Nab, have helped shift the conversation toward nutrition and lifestyle as powerful tools for healing.
The future of gut health isn’t just about managing symptoms, it’s about restoring balance.
Start with Your Gut, Transform Your Health
Your gut is not just one system among many, it is in fact, the foundation.
When it’s working well:
- Your immune system is stronger
- Your energy improves
- Your mood stabilizes
- Your body absorbs what it needs
So the next time you hear “trust your gut,” remember it’s not just good advice; it’s biology.
Curious about your gut? Schedule a consultation today!