From Microbes to Mood: The Gut–Brain Connection
When it comes to mental health, most of us think first about the brain. But did you know your gut may play just as significant a role? Scientists now refer to the gut as our “second brain” due to the powerful way it communicates with the mind. From mood regulation to inflammation, your digestive system and your mental health are more connected than we ever imagined.
This month, we’re exploring the gut-brain connection — what science says, how food plays a role, and simple strategies to support mental health without falling into the traps of diet culture.
From Microbes to Mood: The Gut–Brain Connection
Imagine your gut as more than just a digestive system, but rather a sophisticated ecosystem comprising trillions of bacteria, fungi, and microbes. Collectively known as the gut microbiome, this community influences everything from digestion to immunity to mood.
What Science Tells Us
The gut and brain communicate through the vagus nerve, hormones, and neurotransmitters, such as serotonin.
Gut bacteria diversity supports better mental health outcomes, while imbalances are linked to depression, anxiety, and brain fog.
Inflammatory pathways connect the gut and the brain. Diets high in ultra-processed foods can increase inflammation, while diets rich in whole, plant-based foods may reduce it.
Medications, stress, and even artificial sweeteners can alter your gut microbiome, sometimes in ways that affect mood.
Ultra-Processed Foods and Depression: A Bidirectional Relationship
Research suggests a two-way link between ultra-processed food consumption and depression. People who eat more processed foods are at a higher risk of depression, while depression itself may drive cravings for comfort foods that are often highly processed. This cycle can make symptoms worse over time.
Supporting Mental Health Through Food — Without Diet Culture Traps
It’s tempting to look for a “perfect” gut-healing diet, but the truth is, gut health is deeply individual. A restrictive approach can backfire, leading to increased stress and disconnection from your body. Instead, we focus on addition, not elimination.
Here are some ways to get started nurturing the mind and gut:
Eat a rainbow of plants. Aim for 20–30 different plant foods per week. Each variety feeds different bacteria in your gut, helping create a diverse, resilient microbiome.
Prioritize fiber-rich foods. Beans, lentils, fruit and vegetables feed the beneficial bacteria associated with a reduced risk of depression.
Include fermented foods. Yogurt, kefir, kimchi, sauerkraut, fermented pickles and miso provide probiotics that may enhance microbial diversity and improve mood.
Choose healthy fats. Olive oil, avocado oil, grass-fed butter, nuts, seeds, and fatty fish support both brain and gut health.
Avoid artificial sweeteners. Some can negatively affect gut bacteria balance and appetite regulation, such as, Sucralose, Acesulfame Potassium, Aspartame, Neotame and Saccharin.
Enjoy mood-boosting favorites. Dark chocolate, berries, and green tea all contain compounds that support brain health and reduce inflammation.
When we think about probiotics, we often think about digestion — but research shows they may also influence mental well-being by supporting the gut-brain connection.
What Are Probiotics?
Probiotics are “live microorganisms, which when administered in adequate amounts, confer a health benefit on the host.” They work by colonizing the gut, interacting with existing bacteria, and producing beneficial compounds, including antioxidants, B vitamins, and short-chain fatty acids.
How They May Help Mood:
Gut-brain communication: Probiotics help regulate signals between the gut and the brain, which can affect mood and stress response.
Inflammation reduction: By lowering chronic inflammation, probiotics may support mental health since inflammation is linked to depression.
Neurotransmitter support: Certain strains produce compounds that influence serotonin and dopamine, key “feel-good” brain chemicals.
Immune regulation: Probiotics may help balance immune responses that can otherwise worsen anxiety and mood symptoms.
Best Sources:
Foods: Yogurt, kefir, sauerkraut, kimchi, miso, and kombucha.
Supplements: Available as single-strain or multi-strain products. Strains from the Lactobacillus and Bifidobacterium families are among the most extensively studied for their effects on mood and gut health.
Special Considerations:
Pairing probiotics with prebiotics (fibers that feed good bacteria) may enhance their effectiveness.
The benefits of probiotics are strain-specific — meaning the positive effects of one strain don’t automatically apply to another.
Potency is measured in colony-forming units (CFU). Look for labels that guarantee CFUs at the expiration date, not just at the time of manufacture, to ensure the product's quality over its lifespan.
Shelf-stable probiotics are convenient, but some require refrigeration; always follow storage directions.
Pro Tip: Not everyone responds the same way. If you’re considering a probiotic for mood support, it may take some trial and error to find the right strain and dose for you.
Serving Size: 4
This frozen treat is a wholesome twist on a classic dessert, making it a delicious choice for an after-school snack. It is sweetened with bananas and agave and gets its luscious, creamy consistency from delicious, good-for-you California Avocados. Each serving provides an excellent source (20% of Daily Value) of dietary fiber and a good source (10%-19% of Daily Value) of potassium, vitamin C, and folate.
Ingredients:
1 ripe Fresh California Avocado, peeled, seeded, and diced into ¾-in. cubes and frozen
1 ½ ripe bananas, peeled, cut into ½-in. slices and frozen
3 tablespoons agave nectar or 25 drops of organic liquid Stevia
3 tablespoons cocoa powder
1 tablespoon virgin coconut oil
2 teaspoons lemon juice
1 teaspoon vanilla extract
Pinch of salt (as needed)
Instructions:
Remove the avocado and banana from the freezer and thaw slightly, about 20 minutes.
Place the avocado, banana, agave nectar, cocoa powder, coconut oil, lemon juice, vanilla extract, and salt in a blender and process for 60 seconds. Stop, and scrape down the sides of the bowl. Continue to process until smooth and creamy; the mixture should resemble soft serve ice cream. Scoop the frosty into bowls, and garnish with optional toppings.
Serving Suggestion: Best consumed right away or leftovers can be frozen. Optional toppings can include shredded unsweetened coconut, fresh berries, sliced bananas, or chopped nuts.
* Large avocados are recommended for this recipe. A large avocado typically weighs around 8 ounces. If using smaller or larger-sized avocados, adjust the quantity accordingly.