GUT BUGS: HOW YOUR GUT BUGS INFLUENCE YOUR MOOD

One of the most fascinating discoveries is that your gut bacteria can directly influence your mood and emotions - yes, you read that right! Believe it or not, these tiny microorganisms influence the production of neurotransmitters, the chemicals that help your brain function.

Take serotonin, for example, which is one of our main feel-good hormones. Over 90% of the serotonin in your body is produced in the gut by special cells called enterochromaffin cells. According to Brown & Liu (2021), this serotonin production is influenced by your gut bacteria, via short-chain fatty acids to stimulate the process.

When your gut microbiome is healthy and diverse, it helps keep things balanced in your brain, too. But when it’s out of whack – a condition called dysbiosis – your mood and mental clarity can be negatively affected. This link between gut bacteria and mental health is so strong that scientists are now studying the gut’s role in anxiety, depression, and other mood disorders as explored in the review by Simpson et al., 2020.

Habits to Support a Healthy Microbiome

To keep your gut microbiome thriving and your brain happy, focus on nourishing those beneficial bacteria. Start by eating a colourful variety of fruits and vegetables—think “eating the rainbow”—as each colour offers unique phytochemicals that support gut health. Don't forget to include plenty of fibre from whole grains, legumes, and more fruits and veggies, which help feed the good bacteria. Fermented foods like yogurt, kefir, sauerkraut, and kimchi are also great for introducing live beneficial bacteria. Finally, incorporate prebiotic foods such as garlic, onions, leeks, asparagus, and apples, as they provide the specific fibres that fuel the growth of friendly gut bacteria.

On the flip side, certain things can harm your microbiome, so try to limit or avoid:

• Excessive Alcohol

• Heavily Processed Foods

• High Sugar Intake

• Smoking

• Chronic Stress

• Overuse of Medications

e.g. Antibiotics, Proton Pump Inhibitors (PPIs), and NSAIDs like ibuprofen (when not medically necessary).

Lastly, consider filtering your tap water and choosing organic where possible to reduce chlorine and pesticide exposure, which can harm your gut bacteria.

When to Seek Help

If you’re dealing with persistent symptoms like bloating, gas, reflux, or brain fog - or if you’ve noticed unexplained anxiety or mood changes—it might be a sign that your gut health is out of balance. Sometimes, these issues linger despite making healthy changes, and you might need more targeted support to get to the root of the problem.

That’s where a naturopath can help. Naturopaths can offer microbiome testing, which analyses the types and balance of bacteria in your gut. From there, they can develop a personalised plan based on your unique results, using diet, lifestyle changes, and natural therapies to help restore your gut.

If this sounds like what you need, consider booking a consultation with Jess, our in-house Naturopath at Clayfield. Jess is available for both in-person and virtual appointments and can guide you through microbiome testing and tailor a treatment plan to support you.