Your gut and brain are bidirectionally connected and can influence each other’s processes and functionality. This means an imbalance, or dysbiosis, in your gut may directly contribute to anxiety or anxiety symptoms.
The beneficial bacteria in your gut, or gastrointestinal (GI) tract, help you digest food. Current research also shows this bacteria may affect your mental health.
This bidirectional (two-way) relationship, known as the gut-brain axis, may explain why digestive issues could cause anxiety or anxiety symptoms.
Your gut consists of a network of nerve cells that line its walls, collectively known as the enteric nervous system (ENS). The ENS communicates back and forth with your central nervous system, which includes the brain and spinal cord.
This connection, also known as the gut-brain axis, is what makes it possible for your gut to influence:
- mood
- cognition
- mental health
And, in turn, for your brain to influence your gut activity and functioning.
Different mechanisms and gut imbalances may affect anxiety or cause anxiety symptoms.
Gut microbiome imbalance
Gut dysbiosis describes when the bacteria in your gut are thrown out of equilibrium (balance). This could be due to one or a combination of the following gut imbalances:
- a loss of beneficial bacteria
- growth of harmful bacteria
- an overall loss in gut bacteria diversity
The imbalance may contribute to anxiety and depression.
Other conditions associated with gut dysbiosis
Dysbiosis may also be related to:
Inflammation
The gut microbiome can also influence inflammation and contribute to conditions like irritable bowel syndrome (IBS), which is due to indigestion. Worsening GI discomfort may lead to anxiety.
Because of the two-way communication path between your gut and brain, inflammation in your gut may affect your brain function and potentially cause anxiety symptoms.
Neurotransmitter production
Your gut supplies many of the same neurotransmitters as your brain, providing about 95% of your body’s total serotonin, a “happy hormone” involved in mood regulation.
When in dysbiosis or experiencing another imbalance, your gut may create less of these happy hormones, possibly contributing to anxiety symptoms.
Learn about seven foods that could boost your serotonin.
Diets high in pro-inflammatory foods, such as sugary and ultra-processed foods, may contribute to worsened anxiety and other mental health conditions, including distress and depression.
Try to limit your intake of high sugar and ultra-processed foods, like some prepackaged desserts and snacks.
You might also want to try to limit your intake of alcohol and caffeine, as these may also worsen anxiety for some people.
Learn about the four worst foods for your anxiety.
Probiotics supply your gut with healthy bacteria, whereas prebiotics are the food for your gut bacteria.
A 2023 research review cites older studies that suggest strong evidence for the benefits of probiotics and prebiotics in treating conditions such as depression and anxiety.
Not all studies found a positive association, but the researchers promote the use of pro- and prebiotics for some mental health conditions, as they have fewer side effects than traditional medications. And they may be just as effective.
Learn about 20 of the best prebiotic foods to eat.
Because of the relationship between your gut and brain, you may benefit from changing some aspects of your diet to improve anxiety symptoms.
- Eat a fiber-rich diet: Fiber may help reduce IBS and anxiety symptoms, according to a 2021 research review. Broccoli, oats, berries, and bananas are nutritious options.
- Incorporate omega-3 fatty acids: The same research review cites older human and animal studies that saw an improvement in anxiety while following a diet higher in omega-3s. Try eating more avocados, salmon or tuna, and plant-based oils.
- Try probiotic-rich foods: Some foods are rich in probiotics, which help balance your gut microbiome with good bacteria. Yogurt and fermented foods are dietary options. Probiotics are also available as supplements. Speak with your doctor before taking any supplements, especially if you’re taking other medication.
- Manage stress: Chronic stress may also contribute to a gut microbiome imbalance that causes your gut bacteria to alter what toxins and hormones they release. Some stress-relieving exercises include journaling, exercising, reading, and meditation.
Trying any of these strategies may help maintain a healthy gut and mental well-being.
If you continue to see digestive issues and anxiety that don’t go away, speak with your doctor or a registered dietitian. They may be able to provide a more personalized treatment plan.
Find out about nine foods that help ease anxiety.
Your gut and brain communicate bidirectionally. Your gut’s enteric nervous system creates neurotransmitters that can affect your central nervous system, which includes your brain, and your brain can influence gut activity.
Because of this gut-brain axis, if your gut becomes imbalanced, it may correlate to anxiety or anxiety symptoms.
You may be able to relieve symptoms of anxiety with a healthy gut and lifestyle changes, including eating foods rich in fiber, probiotics, and omega-3s, finding ways to manage stress, and avoiding ultra-processed, sugary foods.