The Gut-Brain Connection

Let’s take a moment to appreciate our incredible brains!

Our brains are in charge of coordinating everything—from thoughts and feelings to senses, movement, and vital functions like breathing and heart rate. Given all they do, it’s no surprise they play a huge role in supporting our mood. They’re at the center of regulating emotions, managing stress, and balancing our overall mental well-being. The chemical balance in our brains, how they connect, and their overall health have a big impact on how we feel and respond to life’s ups and downs.

Did you know that our brains are made up of about 60% fat? Kind of surprising, right? They’re packed with healthy fatty acids like DHA, an omega-3 that helps keep things running smoothly up there. The other 40% is a mix of water, protein, carbs, salt, connective tissue, blood vessels, and, of course, neurons. [1] So, it makes sense why taking care of our brains—through good food, hydration, and lifestyle choices—is so essential for our mood and mental health.

Now that we’ve talked what our brains are physically made of, let’s explore into how we can use this knowledge to support brain health. There’s a deep connection between what we eat and how we feel, with food choices affecting both our mood and overall brain health. [2-4] With this in mind, let’s walk through some key considerations for nurturing brain health and creating a more stable mood.

Factors to Consider

🖇️ The Gut-Brain Connection: A large portion of serotonin receptors, which help regulate mood, sleep, and appetite, are located in the gut—making gut health essential to mental well-being. [3, 4]

🫐 Diet Quality: Diets rich in high-quality foods like fruits, veggies, whole grains, lean meats, fish, nuts, legumes, full-fat dairy, and olive oil are linked to higher levels of mood-boosting hormones like serotonin and dopamine. [2, 4] The Mediterranean and/or the MIND Diet, both model these qualities, they emphasize whole foods, fiber, and healthy fats and have been shown to positively impact mood. [2-4]

🧠 Nutrients for Brain Health: High-quality foods are packed with nutrients like zinc, folate, magnesium, potassium, vitamin C, fiber, iron, B vitamins, and omega-3 fatty acids. These nutrients can boost energy, enhance mental clarity, and may even help reduce symptoms of anxiety and depression. [3]

🍟 Negative Effects of Processed Foods: Diets high in processed foods, refined grains, red and processed meats, sugary drinks, and artificial ingredients (like dyes, flavors, and sugar-free sweeteners) are linked to increased feelings of anxiety and depression. These foods lack the nutrients needed to support gut health and, as a result, can impact serotonin levels and contribute to inflammation. [3, 4]

😊 Moderation is Key: While some foods may negatively affect our gut and mood, it’s important to enjoy them in moderation. Food is part of our culture and comfort, so having a balanced approach can help maintain both our joy and our health. [4]

💚 Seeking Professional Help: If mental health challenges are affecting your quality of life, consulting a healthcare professional is essential. While diet plays an important role in mood regulation, it’s not a standalone cure for mental health conditions. A balanced, nutrient-rich diet supports overall well-being, but seeking professional guidance is necessary for addressing serious concerns. 

Now that we have a solid foundation on the gut-brain connection and understand the powerful role of diet in supporting brain health, we can dive deeper.

In my next blog, I’ll walk you through the specific types of nutrients, lifestyle habits, and environmental factors that further enhance both gut and brain health.

Sources