The Gut–Brain Connection Explained

Did you know that your gut is often called your “second brain”? Far more than a digestive system, your gut contains millions of neurons and trillions of microbes that constantly communicate with your brain. This powerful two-way network, known as the gut–brain axis, influences mood, memory, stress response, immunity, and even sleep.

At Create The New Reality, we view gut health as foundational not only to physical well-being but also to mental and emotional balance. Understanding the gut–brain connection gives you practical insight into how daily food and lifestyle choices can support resilience from the inside out.

What Is the Gut–Brain Axis?

The gut–brain axis is the communication network linking your digestive tract and your central nervous system. A comprehensive review in Physiological Reviews describes how this link between your gut and brain connect and communicate. This occurs through:

• The vagus nerve, a direct line between the gut and brain.

• Hormones and neurotransmitters (like serotonin, dopamine, and GABA) produced in the gut.

• Immune signals and metabolic byproducts from gut bacteria.

Remarkably, about 90% of serotonin—one of the body’s “feel-good” neurotransmitters—is produced in the gut. That means the foods and microbes in your digestive system can play a role in how you feel and function.

How the Gut Microbiome Shapes the Brain

The gut microbiome (the community of bacteria, fungi, and other microbes living in your digestive tract) plays a central role in this connection. A diverse and balanced microbiome helps:

• Regulate stress responses.

• Produce neurotransmitters.

• Support the immune system.

• Reduce inflammation, which is linked to mood and cognitive changes.

Research in Trends in Neurosciences highlights that disruptions in the gut microbiome may influence mood and mental health, contributing to conditions such as anxiety and depression.

Ways to Support a Healthy Gut–Brain Connection

1. Nourish with Fiber and Plants

Whole plant foods feed beneficial bacteria.

Examples: oats, beans, lentils, leafy greens, apples, and flaxseed.

2. Add Fermented Foods

Fermented foods provide probiotics—beneficial microbes that can improve gut diversity.

Examples: sauerkraut, kimchi, kefir, miso, and yogurt (dairy or plant-based).

3. Include Omega-3 Fats

Omega-3 fatty acids, found in fatty fish and walnuts, support brain structure and reduce inflammation.

4. Manage Stress

Chronic stress disrupts both gut and brain function. Practices like meditation, yoga, deep breathing, or journaling help keep the gut–brain axis balanced.

5. Prioritize Sleep

Sleep supports microbiome health, while microbiome balance, in turn, influences sleep quality—a true two-way street.

Supplements and Gut–Brain Support

Some people explore supplements like probiotics, prebiotics, or omega-3s to support gut–brain health. However, the effects vary, and food-first strategies remain the foundation.

Because every person’s microbiome is unique, it’s best to seek personalized guidance from a qualified professional before beginning new supplements.

Putting It All Together

The gut–brain connection is a powerful reminder that your mind and body are deeply interconnected. By nourishing your microbiome with whole foods, adding fermented options, managing stress, and prioritizing sleep, you support not just digestion but mood, focus, and resilience.

When you care for your gut, you’re also caring for your brain—and creating the conditions to thrive more fully in daily life.

Key Takeaways

• The gut–brain axis links your digestive system and nervous system through nerves, hormones, and microbes.

• The microbiome produces neurotransmitters that influence mood, focus, and stress response.

• A diverse microbiome is linked to better emotional balance and resilience.

• Nutrition, stress management, and sleep all support the gut–brain connection.

• Food-first strategies come first, with supplements considered as additional support.

References

1. Cryan JF, O’Riordan KJ, Cowan CSM, et al. The microbiota–gut–brain axis. Physiol Rev. 2019;99(4):1877–2013. doi:10.1152/physrev.00018.2018

2. Foster JA, McVey Neufeld KA. Gut–brain axis: how the microbiome influences anxiety and depression. Trends Neurosci. 2013;36(5):305–312. doi:10.1016/j.tins.2013.01.005