Research suggests mental health and the gut are linked through the gut-brain axis. Here’s how to take care of your gut.
Anxiety can feel overwhelming, bringing on everything from racing thoughts and restlessness to full-blown panic attacks. While therapy, lifestyle changes, and sometimes medication are key parts of managing anxiety, one often-overlooked piece of the puzzle is gut health.
There’s growing evidence that the balance of bacteria and other microorganisms in the gut—known as the gut microbiota—is closely linked to mental health, particularly conditions like anxiety and depression.
For instance, research has shown that individuals with anxiety often experience reduced microbial diversity and imbalances in gut bacteria.
When the gut is out of balance, it can
Here are a few evidence-informed ways to improve gut health that may also help support emotional balance.
Knowing which foods contribute to a healthy gut and which may cause problems is a great place to start.
Diet plays a major role in the health of the gut microbiome. Highly processed foods, added sugars, and saturated fat can feed harmful bacteria and promote inflammation, two factors that may negatively impact mental health.
Try replacing ultra-processed, high-sugar, and high fat foods with whole foods. These foods include:
- High fiber foods: Broccoli, Brussels sprouts, oats, peas, avocados, pears, bananas, and berries are full of fiber, which aids in healthy digestion.
- Foods high in omega-3 fatty acids: Salmon, mackerel, walnuts, chia seeds, and flaxseed are packed with omega-3s, which may help reduce inflammation and improve digestion.
A balanced gut microbiome relies on both probiotics (beneficial bacteria) and prebiotics (the fibers that feed them). Including a mix of both can help support microbial diversity, which is linked to better mental and digestive health.
Ways to incorporate probiotics and prebiotics into your diet include:
Probiotic foods
Prebiotic-rich foods
Supporting digestion goes beyond what you eat—daily habits also play a key role in gut and mental health.
- Stay hydrated: Water helps move food through the digestive tract and supports nutrient absorption.
- Eat mindfully: Eating slowly and in a relaxed environment can improve digestion and reduce stress.
- Move regularly: Physical activity supports bowel regularity and gut function.
- Get enough sleep: Poor sleep can disrupt gut bacteria and worsen anxiety. Aim for 7–9 hours of quality rest each night.
Gut health is an essential—but often overlooked—part of managing anxiety. By incorporating more whole foods, increasing fiber, and including probiotic and prebiotic-rich options in your diet, you can support a more balanced gut microbiome.
Combined with healthy lifestyle habits, these changes may contribute to improved mood and mental resilience.
While gut-friendly habits aren’t a replacement for professional mental healthcare, they can be a powerful complement to your overall wellness routine.
Michelle Hoover lives in Dallas, Texas, and is a nutritional therapy practitioner. After being diagnosed with Hashimoto disease as a teen, Hoover turned to nutritional therapy, a real-food paleo/AIP template, and lifestyle changes to help manage her autoimmune disease and naturally heal her body. She runs the blog Unbound Wellness and can be found on Instagram.
