How Is Gut Health Connected to Mental And Physical Health?

Have you ever felt foggy or had difficulty concentrating when you haven't been eating well?

Your gut health is connected to other aspects of your health, both physical and mental, and keeping your gut working at its best can bring benefits that extend far beyond your digestive tract.

The gut microbiome is made up of trillions of microorganisms, including bacteria, viruses, fungi and archaea, as well as their genetic material. These organisms typically help humans by providing services important to health, such as helping digestion and regulating immune reactions. The diversity of these organisms is believed to play a role in promoting health and well-being.

"It is a very overlooked subject," said Ahmed Akhter, MD, a gastroenterologist with Franciscan Physician Network in Munster and Crown Point. "People do not think that gut health has implications, but it has very far-reaching implications, both day-to-day and long-term."

Franciscan Health gastroenterology experts weighed in on the connection between gut health and mental and physical well-being.

Key Takeaways: Your Brain & Your Gut

• Your gut and brain are in constant communication through the gut-brain axis, influencing mood and mental health.
• About 90% of serotonin — a key mood-regulating neurotransmitter — is produced in the gut.
• Digestive issues like bloating or constipation can be linked to emotional stress and mood changes.
• Probiotics, diet and lifestyle choices can support both gut and mental health.

What Is The Connection Between Gut Health And Mental Health?

Between gut health and mental health, it's hard to tell which leads to the other.

"Gut health is impacted by mental health," said Dr. Akhter. "Your mental health impacts how you eat and what you eat. For patients who have had eating disorders in the past, for example, it affects your relationship with food in a way that might not be healthy."

Your gut health impacts - and is impacted by - mental health conditions, including:

• Anxiety
• Depression
• Eating disorders

Similarly, gut health is strongly connected to the brain. One of the strongest links in your body is the gut-brain axis, a biochemical connection between the GI tract and your nervous system. Two hormones, in particular, ghrelin and serotonin, are strong drivers in this connection.

Ghrelin signals to your brain whether you are full or not. Serotonin, meanwhile, acts as a mood stabilizer. Disruption of these hormones can cause GI symptoms like nausea and diarrhea and, over time, can lead to irritable bowel syndrome.

Sometimes, the medications patients take for conditions like anxiety and depression can contribute to symptoms like nausea and constipation. Often, these patients may feel challenged to have healthy eating habits. As a result, the gut flora might not be healthy and these problems can develop down the line.

How Is Gut Health Linked To Health In Other Parts Of The Body?

While C. difficile, colitis and irritable bowel syndrome are conditions directly related to gut health, your digestive system has implications for broader parts of your body, including the:

• Brain
• Heart
• Kidneys

Some early studies have shown that maintaining a good microbiome in the gut can help reduce the progression of Alzheimer's disease and dementia. Studies indicate good gut health can reduce inflammation in the body, so there is reduced stress on the heart and lowered risk of erythrocytosis, which can impact the kidneys. Further research is being conducted to see how the gut microbiome impacts these areas as a multisystem benefit.

How Does Gut Health Affect Overall Well-Being?

“Your digestive system plays a key role in immunity, energy levels and even mood,” said Ariel Houim, NP, who practices at Franciscan Physician Network Gastroenterology Lafayette. “An imbalanced gut can contribute to fatigue, inflammation and changes in mental clarity.”

How Does Stress Impact Gut Health (And Vice Versa)?

Your body physiology is very different when under stress. Stress causes hormone changes that interrupt the body's natural hormone balance. Unfortunately, stress-related hormone changes can cause GI symptoms, including nausea, diarrhea and upset stomach, even if you have a good balance of helpful bacteria in your gut.

“The gut and the brain are closely connected,” Houim said. “Chronic stress can disrupt digestion, leading to symptoms like stomach pain, change in bowel habits and increased sensitivity.”

Women in particular face challenges related to stress and gut health, which partially explains why women make up the majority of IBS cases. For example, some early research has shown that gut flora can impact the regulation of estrogen.

There are other connections between stress, gut health and mental health. Stress and mental health can cause GI issues, and poor gut health can lead to unintentional weight changes, sleep disturbances, skin irritation, autoimmune conditions, difficulty concentrating and brain fog.

People with irritable bowel syndrome, Crohn's disease or ulcerative colitis often suffer flare-ups during times of stress and anxiety. Even perfectly healthy people can worry their way to stomach pain, nausea, diarrhea, constipation or other GI problems.

For people suffering from persistent digestive troubles unconnected to disease, research suggests that reducing stress, depression and anxiety may go a long way toward calming the gut.

What Are Common Signs Of Poor Digestive Health?

“Bloating, gas, constipation, diarrhea, frequent heartburn and abdominal discomfort are all common indicators,” Houim said. “Ongoing symptoms should not be ignored and may require evaluation.”

How Can You Reset Your Gut Health?

You can follow four simple steps to help improve your gut health.

Eat right

The optimum dietary plan for your gastrointestinal system is one already lauded by nutritionists for heart health and weight control: The Mediterranean diet. Dietary fiber is crucial: try to take in 30 to 40 grams daily. The Mediterranean diet contain lots of gut-healthy foods such as vegetables, fruits, whole grains, beans, nuts and seeds, as well as olive oil.

Get active

Exercises isn't just for healthy hearts, muscles and lungs; it can keep your immune system and digestive tract in shape, too. Incorporating moderate exercise into your everyday life, trying whatever form of activity suits you best.

Maintain your mental health

The brain influences the gut and vice-versa, and stress can have a big impact on the gut.

Stay hydrated

Water sustains and lubricates the digestive tract. Water is crucial to staying regular and is especially important in hot seasons or climates.

"Water helps break down food and move it through the digestive tract,” Houim said. “Inadequate hydration can contribute to constipation and sluggish digestion.”

Talk To Your Doctor

What can you do if your mind and your digestive system aren't getting along? One thing you shouldn't do is suffer silently. Ask your doctor about your GI symptoms and any other related physical and mental concerns. Work closely with your doctor and do what you can to reduce your stress. With a little luck, your gut feelings will be much more pleasant.

Frequently Asked Questions: Gut Health

When should I see a specialist for digestive concerns?

“You should seek medical care if you experience persistent symptoms, unexplained weight loss, blood in the stool, severe abdominal pain or ongoing changes in bowel habits,” Houim said.

Are probiotics necessary?

“While probiotics can benefit some individuals, especially after illness or antibiotic use, many people can maintain a healthy gut through a balanced diet alone,” Houim said. “It’s best to consult your physician before starting supplements.”

What is one daily habit that most improves digestive health?

“Consistency,” Houim said. "Eating regular, balanced meals, staying hydrated and managing stress all work together to support a healthy digestive system over time.”