We often talk about “trusting your gut” but what if your gut also had means of talking to your brain? 

The gut is doing way more than just digesting that post-gig kebab. 

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What messes with your gut? 

• Chronic stress and burnout 

• Poor sleep quality and irregular sleep patterns 

• Alcohol 

• Frequent antibiotics or medication 

• Environmental toxins 

• Ultra-processed diets high in sugar and low in fibre 

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These factors can damage the gut lining, alter your microbiome and ultimately affect your mood, focus, energy and immune function. 

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The gut-brain axis: your internal hotline 

The gut and brain are in constant communication. This two-way connection - known as the gut-brain axis, is the bidirectional communication network linking the central nervous system (CNS), enteric nervous system (ENS) and gut microbiota. The vagus nerve is one of the main highways of this communication. 

A healthy gut microbiome and good vagal tone are important for this communication to flow smoothly . 

Research shows that the gut microbiome is influenced by what we eat and in turn supports our health in many ways such as digestion, producing metabolites to feed the cells lining our colon, strengthening our immune function and regulating our metabolism. 

These microbes are also involved in producing key neurotransmitters like:

 • Serotonin (your feel-good hormone—over 90% of it is made in the gut!) 

• Dopamine (linked to pleasure and motivation) 

• Acetylcholine (supports memory and learning) 

• GABA (calms your nervous system) 

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If your gut is out of balance, you will feel it in a number of ways and this can often manifest as low mood, anxiety, brain fog or poor stress tolerance. So, what can you do to support your gut (and brain)? 

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It doesn’t have to be overwhelming. Start small. 

These changes can make a real difference to your physical and mental wellbeing: 

1. Start by adding an extra handful of plants to your day - this includes vegetables, fruit, beans and pulses, herbs, spices, whole grains, nuts and seeds. Our gut bugs love munching on a diversity of different plant foods - think colour and variety! (ie. eat a rainbow) 

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Some tips to get you started:

 - Add a handful of berries to your yoghurt or porridge in the morning

 - Add a handful of pre-washed salad leaves to your next meal 

- Garnish your next meal with chopped fresh herbs 

- Sprinkle nuts and seeds over your salad for some crunch 

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2. Include fermented foods in your diet: These naturally contain beneficial bacteria that can support your microbiome. Think kefir, kimchi, sauerkraut, miso, kombucha or raw apple cider vinegar. 

Tip: Always look for fermented foods in the fridge section to ensure the beneficial bacteria are still alive.

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3. Take Conscious Breaths Before Eating
   
   Try taking 3-5 deep breaths in through the nose and out through your mouth before you start eating to switch your body into “rest and digest” mode. This simple step calms your digestive system, helping your body focus on breaking down your meal properly.

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4. Stay Hydrated
   
   Water is essential for digestion and a balanced microbiome.
   
   If you struggle to drink enough, try setting daily alarms on your phone every couple of hours to build up your intake—I recently did this for my dad, and it’s been working wonders!
   
   And remember, herbal teas count toward your water intake too, plus they nourish beneficial gut microbes, giving you a double whammy of hydration and support.

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5. Slow Down Chewing
   
   We only have teeth in the mouth—there’s no chewing once food hits the stomach! Undigested food particles can cause digestive discomfort, like bloating and gas, so taking the time to chew well can make a huge difference in reducing these symptoms.
   
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By Sara Borg

Qualified Nutritional Therapist & Behaviour Change Lifestyle Coach

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