The Gut Brain Connection: What Your Microbiome Says About Your Mood
- Carla
- Aug 8
- 3 min read
You’ve probably felt it before, “butterflies” in your stomach before a big event or a gut feeling that something isn’t quite right. These aren’t just figures of speech. They reflect the real, scientifically supported communication between your digestive system and your brain.
This is known as the gut–brain connection, and it plays a crucial role in how you think, feel, and function day to day.
At The Heart of the Matter Nutrition, we work with clients who are navigating digestive issues, mood swings, anxiety, or brain fog, often unaware that their gut health might be part of the story. Understanding the gut–brain connection is a key piece of restoring emotional and physical balance.
What Is the Gut–Brain Connection?
The gut–brain connection refers to the complex communication network between your gastrointestinal tract and your central nervous system. This two-way communication happens through nerves (like the vagus nerve), hormones, and immune signals, all of which are influenced by the state of your gut microbiome.
The microbiome, the trillions of bacteria, yeasts, and other organisms in your gut, helps regulate:
Mood-regulating neurotransmitters like serotonin and GABA
Stress hormones such as cortisol
Inflammatory markers that influence brain function
Nutrient absorption, which supports brain health
When your microbiome is imbalanced, it can send distress signals to the brain, which can contribute to symptoms like anxiety, irritability, low mood, or even insomnia.
Mood and Digestion: A Two-Way Street
Just as your gut can affect your mental state, your emotional wellbeing can also influence digestion. Stress can slow digestion, cause bloating, or trigger IBS symptoms. Anxiety can alter gut motility and microbiome diversity.
At The Heart of the Matter Nutrition, we help clients explore this relationship through a functional lens, recognising that treating mood symptoms in isolation may miss the root cause.
Signs Your Gut Might Be Affecting Your Mood
The gut–brain axis can influence emotional health in subtle and surprising ways. You might notice:
Mood swings, especially after meals
Cravings for sugar or carbs during emotional lows
Difficulty concentrating (often called “brain fog”)
Feelings of low motivation or irritability
Bloating, discomfort, or irregular bowel habits
These signals are important, and often overlooked. They guide us in personalising your care through gut-focused strategies.
The Role of Functional Testing
To get a clear picture of what’s going on in your gut, we use functional testing to assess microbiome health, digestive function, and inflammatory markers.
These insights help us tailor a plan to:
Support microbial diversity
Calm gut inflammation
Improve digestion and nutrient absorption
Strengthen the gut barrier and reduce immune stress
This is part of the work we do through our online nutrition programmes, which combine education, practical tools, and individualised support.
Lifestyle Habits That Support the Gut–Brain Connection
Simple lifestyle changes can have a significant impact on both gut and mood:
Eat slowly and chew thoroughly to support digestion
Get outside daily to help regulate stress and circadian rhythm
Prioritise sleep, which helps the microbiome rebalance overnight
Move your body gently and regularly to support gut motility
Reduce screen time before bed to support melatonin and mood stability
These practices work best when they’re realistic and integrated into your life, which is why we personalise every plan at The Heart of the Matter Nutrition.
If you’re struggling with mood changes, anxiety, or digestive symptoms that seem to come out of nowhere, your microbiome might be trying to get your attention.
Let’s explore the gut-brain connection together and uncover what your body needs to feel more balanced, physically and emotionally.
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