It’s been a challenging start to the year and it comes as no surprise that worldwide feelings of anxiety are on the rise. To combat this, we need to look at the deeper connection between the gut and the brain, which goes beyond self-care rituals, deep breathing, and indulgent bubble baths. After all, our mental states are linked to what we eat daily.

The gut-brain connection

Beyond hunger cues and craving signals, the gut-brain connection affects our body and mind in various ways. The gut is connected to our brain via a nerve called the vagus nerve, which runs directly from the brain to the entire digestive system. This nerve plays a role in nutrient delivery, mood, and microbial balance.

The gut produces vitamins B and K in our body, both of which are key in providing nutrients that boost our mental health. Additionally, it produces neurotransmitters such as GABA (gamma-aminobutyric acid) and serotonin, which act as messengers in the brain. GABA can counteract anxiety, while serotonin affects our food intake and sleep, and is an important mood regulator.

When our gut is in balance and contains a healthy amount of good gut bacteria, it can help to lower our stress response by communicating to the brain and adjusting the production of GABA and serotonin accordingly. In other words, what we choose to eat can directly impact how calm we feel.

Anxiety-triggering foods

Foods that contain high levels of white sugars, refined carbohydrates, and unhealthy fats can directly impact these mood stabilising brain messengers. Think soda pops, white bread, fried foods, sugar-laden desserts, French fries, and inflammatory oils such as canola and sunflower seed oil. Often, these are “filler” foods that only meet a temporary craving in the body but lack the nutrients we need. Foods like these are believed to increase inflammation in the body and contribute to the breakdown of serotonin and GABA, further worsening feelings of anxiety and depression.