How Your Gut Affects Your Anxiety (And What to Do About It)
WELLNESSALL BLOGS
You might think anxiety lives only in your mind, in racing thoughts, what-ifs, and the constant need to stay ahead of every possible problem. But what if part of it lives in your gut? Not metaphorically. Literally.
The butterflies in your stomach? The nausea before a presentation? The bloating that shows up when you’re overwhelmed? That’s your gut-brain connection in action. And more and more research is revealing something powerful: If you want to calm your mind, you may need to start with your digestion.
Your gut and brain are constantly talking
Your gut has its own nervous system, which is called the enteric nervous system. It’s so complex that scientists often call it the “second brain.” And it’s connected to your actual brain through the vagus nerve, a communication superhighway that links your emotions, stress levels, digestion, heart rate, and more. When your gut microbiome is out of balance (too much bad bacteria, not enough good), it doesn’t just affect digestion. It affects neurotransmitters, like serotonin (which regulates mood) and GABA (which calms anxiety).
In fact, about 90% of your serotonin is made in your gut. So when your gut is inflamed, irritated, or imbalanced, your brain can start to panic, and you may feel anxious without knowing why.
What science says
A 2019 review in Nature Microbiology found that people with anxiety and depression often had lower microbial diversity, meaning fewer types of healthy bacteria in their gut.
A 2017 study in Psychiatry Research showed that people who took probiotics had significantly lower levels of anxiety and improved emotional regulation compared to a placebo group.
A 2021 paper in Frontiers in Neuroscience found that gut inflammation triggered stress signals to the brain, increasing cortisol and impairing emotional control.
Translation? Gut health is mental health.
Everyday signs your anxiety might be gut-related
You feel bloated, gassy, or nauseous often, even when you eat “healthy”
You get anxious after meals or in the morning before eating
You have unpredictable digestion (constipation or diarrhea, or both)
You crave sugar or processed carbs when you’re stressed
You feel irritable, foggy, or exhausted after eating
You’ve had antibiotics, heavy meds, or restrictive diets recently
This doesn’t mean your anxiety isn’t emotional; it just means there may be a physical contributor making it worse.
How to calm anxiety by supporting your gut
Start with simple, anti-inflammatory meals
Think: fiber-rich veggies, berries, plain yogurt or kefir, oats, ginger, turmeric, garlic, greens, bananas, chia or flax. These feed good bacteria without overwhelming your system.Reduce sugar and processed foods
These fuel the overgrowth of harmful gut microbes that increase inflammation and anxiety signals.Try a high-quality probiotic
Look for strains like Lactobacillus rhamnosus, Bifidobacterium longum, or Lactobacillus helveticus, all linked to anxiety support in peer-reviewed studies.Chew slowly and eat mindfully
Digestion starts in your mouth. Rushing meals, eating under stress, or scrolling while you eat can block digestion and increase gas, bloat, and gut-brain distress.Activate your vagus nerve daily
Deep breathing, humming, cold exposure (like a splash of cold water), and yoga all help regulate the vagus nerve and soothe anxiety from the inside out.
Final thought
Anxiety isn’t “just in your head.” It can start in your stomach, your microbiome, your stress response, or all three. And the best part? This means there are more ways to heal. Not just with affirmations and therapy, but with real, nourishing care for your entire system. Because you’re not weak for feeling anxious. You’re wise for looking deeper. And your body might just be asking you to listen, not to your thoughts, but to your gut.