The Gut-Brain Connection: How Your Diet Influences Your Mental Health

Have you ever noticed the icky feeling that a fast-food binge brings you? How about your mood improvement after eating something flavorful and filling? The food we eat doesn’t just affect our physical health; it also has a deep impact on our emotions, cognitive function,

and especially our mental health. For decades, mental health treatments have solely focused on medication or therapy. However, recent research suggests that what is on our plate is crucial to determining our feelings. This is known as the gut-brain connection, and in today’s article, we’ll explore just how deep this connection goes. 

The Gut-Brain System: Explained

The endocrine nervous system (ENS), is what scientists often call our “second brain.” ENS facilitates gastrointestinal functions and sends the brain signals that trigger our mood (Champion, 2023). Have you ever heard the saying “There are butterflies in my stomach?” Well, that’s the ENS system trying to send you signals about a person’s own emotions and mood. Since this system is connected to the mind and the gut, it is important to keep it healthy so that it may process complex emotions. ShelbyYaceczko, RD, a dietician in the UCLA Vatche & Tamar Manoukian Division of Digestive Diseases, highlights the importance of keeping your system healthy. “When somebody’s diet is rich with things like antioxidants, phytonutrients, and fiber, we know that person is going to get a variety of vitamins and minerals that support anti-inflammatory properties of the body. Those properties will then beneficially alter the neurotransmitters, which in turn affects mood and cognition.” (Champion, 2023). 

Scientists also speculate that some gut disorders such as irritable bowel disease (IBS) are directly related to the ENS system (Khatri, 2023). This would make sense since the ENS system manages and controls the enzymes that are broken in your body, creating an area that is rich in microorganisms and nutrients (Khatri, 2023). Since the ENS system also controls a person’s mood, a change in diet or a change in mood will cause the system to release hormones and chemicals into your gut, sending signals to your brain that something is amiss. 

Serotonin, for example, is one of the key neurotransmitters created inside the gut (Uhl, 2024). The production of serotonin is based on the health of the gut, meaning poor gut health will reduce the production of serotonin and other neurotransmitters. Eating foods with high processed sugars, and processed ingredients can cause the lining of a person’s gut to become inflated (Uhl, 2024). An inflamed lining causes pain, which may affect your mental health if it persists for too long. 

Eating for our Gut

We know how important our gut is to our body, but how can we maintain that system? What types of food should we eat? What is acceptable to eat and what isn’t? Let’s go through the list!

Fruits and Vegetables: It’s no wonder that the first item on our list should be fruits and vegetables, they are essential. The United States Department of Agriculture for Nutrition Policy and Promotion’s MyPlate recommends that adults take 1½ — 2½ cups of fruit for adults each day, depending on their age, and 2½ — 4 cups of vegetables each day depending on their age (MyPlate, n.d.). Fruits also contain antioxidants, vitamins, and minerals that reduce inflammation, while vegetables help protect your brain from harmful chemicals (Uhl, 2024). 

Protein: Another essential component of gut health is protein because of the many benefits it has. Protein contains nitrogen, which limits the number of bad bacteria in your gut’s microbiome. Eating foods such as eggs, milk, yogurt, lean beef, turkey, fish, and oats will boost the production of serotonin, significantly improving your mood, (Khatari, 2024). 

Fermented Foods: Eating foods like yogurt, sauerkraut, and kimchi, which are probiotics may also improve the health of your gut (Champion, 2023). Probiotics are healthy bacteria that promote health in your gut’s microbiome, which is essential for regulating the ENS system (Uhl, 2024). 

Vitamin D: Lastly, another great component of gut health is vitamin D. It helps regulate the microbiome and reduces possible inflammation. Some foods with vitamin D are: egg yolks, tuna, salmon, orange juice, and fortified milk, (Khatri, 2024). 

The body is a system that is constantly working with its other parts to keep you alive and healthy. While it may seem hard to believe, what you eat affects your mood greatly. Even though our bodies crave highly processed foods and ingredients, we can’t always consume them, since they won’t do any good to our bodies. Remember, consuming food that benefits our long-term health, and food that keeps us alive, is the most important component towards longevity. 

Works Cited

Champion, Chayil. “You are what you eat: Diet may affect your mood and brain function.” UCLA Health, 23 October 2023. Accessed 3 February 2025.

Khatri, Minesh. “How to Improve Your Gut Health and Mental Health.” WebMD, 9 April 2023, https://www.webmd.com/digestive-disorders/how-to-improve-your-gut-health-and-mental-health?  Accessed 3 February 2025.

Uhl, Christopher. “The Brain-Gut Connection: How Your Diet Affects Your Mental Well-Being.” Ochsner Health, Ochsner Health, 2 July 2024, https://blog.ochsner.org/articles/the-brain-gut-connection-how-your-diet-affects-your-mental-well-being? Accessed 3 February 2025.

“USDA MyPlate Fruit Group – One of the Five Food Groups.” MyPlate, https://www.myplate.gov/eat-healthy/fruits.  Accessed 3 February 2025.

“USDA MyPlate Vegetable Group – One of the Five Food Groups.” MyPlate, 

https://www.myplate.gov/eat-healthy/vegetables. Accessed 3 February 2025