Gut Health and Anxiety

Gut Health and Anxiety 

Alane Wincek, ND, CNC
certified holistic nutritionist, metabolic specialist, author
678-372-2913 /

October 20,  2023

Gut Health and Anxiety

Does Your Gut Health Affect Anxiety? Unveiling the Powerful Connection

gut health and anxiety Our gut, the system that digests food, directly links to our emotions, especially anxiety disorders. Scientists have named it the gut-brain connection.

This article will discuss the connection between your diet, gut issues and brain function. It will also explain how the microbiome, which consists of good and bad gut bacteria, can affect anxiety.

The gut-brain connection, also known as the “second brain,” shows how our digestive system affects our mental health. It communicates with your actual brain through the vagus nerve and chemical messengers, affecting your emotional well-being. This two-way connection, called the gut-brain axis, is vital to understand.

Your gut sends signals to your brain, which can lead to a stress response if your gut microbiota is unhealthy. 

Can a Poor Diet Cause Anxiety?

Your daily diet has a significant impact on your gut and emotional health. A diet high in sugar, processed foods, and unhealthy fats can lead to an imbalance in the gut microbiome, called “dysbiosis.” Dysbiosis can lead to anxiety and other health conditions like irritable bowel syndrome (IBS).

One way a poor diet can cause anxiety is through inflammation. Unhealthy foods can cause inflammation in your body, including your brain. Chronic inflammation can cause anxiety and depression by affecting the chemicals that regulate your mood in the brain.

Food intolerance can also cause inflammation. These are foods your body is reacting negatively. These may even be healthy foods like spinach, sweet potato or even chicken. A food intolerance is different from an allergy because it causes a delayed response and is not easy to pinpoint.

Additionally, a diet low in important nutrients can cause low levels of serotonin and dopamine, which are important for your mood. When your body doesn’t get these nutrients, it can contribute to anxiety and depression.

How Does the Microbiome Affect Anxiety?

gut health and anxiety Your gut is home to trillions of microorganisms, collectively known as the gut microbiome. This microbiome plays a vital role in digestion, nutrient absorption, and overall health. Recent research has revealed its substantial impact on emotions like anxiety.

In a healthy gut, there’s a balance between good and bad bacteria. Good bacteria, like Bifidobacterium and Lactobacillus, help with digestion and produce helpful substances. They can even influence your brain positively by making compounds reducing anxiety symptoms.

Harmful bacteria can grow excessively because of factors such as a poor diet, food intolerance reactions, antibiotic use, or stress. This can lead to dysbiosis, which worsens anxiety and depression.

Can Leaky Gut Cause Anxiety and Panic Attacks?

Dysbiosis can lead to a condition called “leaky gut.” This happens when the gut lining becomes less effective at keeping harmful substances out of the bloodstream. When toxins and undigested food particles leak into the blood, it triggers inflammation, even in the brain.

This inflammation significantly contributes to anxiety and depression, interfering with how your brain regulates your mood. During an increase in inflammation, your cytokines stimulate, and emotions also stimulate. We can call this reactiveness “leaky emotions.”

Have you ever had this happen to you? Your day starts fine. Then you eat what you think is a healthy breakfast.

About an hour later, your belly feels bloated, and next, you feel like you are having a panic attack. Are you unsure what happened? All you did was eat breakfast… This is what happens when there is leaky gut causing anxiety.

Can Pre and Probiotics Help With Anxiety?

gut health and anxiety Certain probiotics, such as Bifidobacteria and Lactobacillus, not only promote gut health but have also shown promise in reducing anxiety. Lactobacillus for example increases dopamine and decreases inflammation. Bifidobacteria longum is a natural antidepressant and also helps lower cortisol.

To maintain a healthy immune system and support your emotional well-being, you can add probiotics and prebiotics to your diet. Probiotics are live beneficial bacteria found in foods like yogurt, kefir, and sauerkraut. You can also take them as supplements to restore a balanced gut microbiome.

Prebiotics, on the other hand, are non-digestible fibers found in foods like garlic, onions, and asparagus. They act as fuel for the good bacteria in your gut.

In summary, there is a close link between your gut health and anxiety. What you eat plays a vital role in your emotional well-being, impacting anxiety and depression. The balance of good and bad bacteria in your gut microbiome also has a powerful effect on your mood.

By choosing a diet that promotes a balanced gut microbiome, you can take steps toward better emotional health. This knowledge provides hope for individuals seeking natural methods to manage anxiety and mood disorders. It helps them comprehend the connection between their gut and emotions, making it simpler to handle these conditions.

Here are Some Simple Steps You Can Take to Improve Your Gut Health and Anxiety.

To have a healthy gut, eat different foods with lots of fiber. These include fruits, vegetables, whole grains, and legumes. Fiber acts as a prebiotic, providing nourishment for the good bacteria in your gut. By consuming a diverse range of these foods, you can ensure that your gut microbiome remains diverse and thriving.

In addition to fiber, fermented foods can also play a significant role in supporting a healthy gut. Foods like yogurt, sauerkraut, and kimchi contain beneficial probiotics that can help restore the balance of bacteria in your gut. Including these foods in your meals can contribute to a more stable mood and reduced anxiety.

Check thoroughly for food intolerances affecting your gut and mood. Remember, even heathy foods can cause brain inflammation if your body is reacting to them. Make sure any test you do covers both the IgG and IgA immune pathways. IgG reactions indicate inflammation and IgA indicates gut reactions.

Limit the consumption of processed foods, sugary snacks, and artificial sweeteners. These can upset your gut’s balance, causing more bad bacteria and fewer good ones in your microbiome. This imbalance can have a negative impact on your mental well-being, worsening anxiety and depression feelings.

Staying hydrated is crucial for maintaining a healthy gut and emotional balance. Drinking enough healthy water helps remove toxins and supports digestion. Aim to drink at least eight glasses of water daily to keep your gut and mind in optimal condition.


best probiotics for gut health

Here is a
free document to help you even more

Follow me on.

I wish you well,


Phone: 678-372-2913 

the fastest way to lose weight for women over 40

Hey! I’m Alane Wincek. I grew up on sugar and plenty of junk food and had no clue how my diet effected my health. 

 I changed my life and have worked as a holistic nutritionist and naturopath, for over the last 30 years. I help people get healthy, fit and lean, find hormone happiness and recover from all sorts health challenges. 

Obsessed With: my family, my dog, my clients, loving life, and living it to the fullest! 

Recent Blogs

Discover How to Lose Weight With Metabolic Syndrome, for Good.

Gut Health and Anxiety

Symptoms of Mold Exposure