Many people have experienced “butterflies” before a stressful event or change in bowel habits during difficult times. These are everyday examples of the powerful connection between the gut and the brain

We often hear the term “gut health,” but what does it actually mean? 

Gut health refers to how well your digestive system is functioning and the balance of microorganisms, called the gut microbiome, living in your digestive tract. A healthy gut supports digestion, nutrient absorption and immune function while maintaining a balanced community of helpful bacteria.

“Your gut and your brain are in constant conversation, sending signals back and forth throughout the day,” explained Hurmina Muqtadar, MD, a neurologist with Endeavor Health. “That’s why taking care of your digestive system may be about more than avoiding an upset stomach; it may also play a role in how you feel, think and function.”

The gut and brain connection

Your gut and brain are connected through what scientists call the gut-brain axis, involving the nervous system, immune system, hormones and chemical signals produced by gut bacteria.

One important part of this communication system is the vagus nerve, which helps carry messages between the digestive tract and the brain. Your gut microbiome also produces substances that can influence brain function, mood and inflammation.

“The gut-brain connection doesn’t mean your gut determines how you feel every day, but it does help explain why digestive health and brain health can be so closely intertwined,” said Dr. Muqtadar.

How can poor gut health affect the brain?

When the gut microbiome becomes unbalanced, it may cause inflammation, which in turn creates changes in the signals traveling between the gut and brain.

Research is still uncovering exactly how the gut-brain relationship works, but poor gut health has been associated with symptoms such as fatigue, difficulty concentrating, mood changes and sleep problems. Digestive symptoms, including bloating, constipation or diarrhea may occur at the same time.

“It’s important to remember that these symptoms can have many causes,” said Dr. Muqtadar. “Gut problems aren’t necessarily the reason someone feels tired, anxious or forgetful, and improving gut health isn’t a substitute for medical treatment when symptoms are persistent.” 

Persistent or progressive neurological symptoms should be evaluated to assess any underlying neurological condition.

What does good gut health mean for the brain?

A healthy, diverse gut microbiome supports normal digestion and immune function, which can also help maintain healthy communication along the gut-brain axis.

Some gut bacteria produce compounds that influence inflammation and nervous-system signaling. Researchers are studying how these compounds may affect mood, cognition and overall brain health.

How can you improve your gut health?

“The good news is, supporting your gut generally comes down to some familiar healthy habits,” said Dr. Muqtadar. She recommends the following tips:

  1. Eat a variety of fiber-rich foods. Fruits, vegetables, beans, whole grains, nuts and seeds provide fiber that beneficial gut bacteria can use.
  2. Include fermented foods. Foods such as yogurt with live cultures, kefir, sauerkraut and kimchi can provide helpful microorganisms.
  3. Limit highly processed foods. You don't have to eliminate your favorite foods, but building most meals around minimally processed foods can help create a healthier overall eating pattern.
  4. Stay physically active. Regular physical activity supports overall health and may also benefit the gut microbiome.
  5. Prioritize sleep. A consistent sleep schedule helps support both brain and digestive health.
  6. Use stress management strategies. Try yoga, breathing exercises and social activities to help reduce stress and protect your digestive system.
  7. Avoid unnecessary antibiotic use. Antibiotics destroy beneficial gut bacteria alongside harmful ones, so take only as directed by your doctor and ask about probiotic support.

Ultimately, taking care of your gut is another way to take care of your whole body, including your brain. If you're experiencing ongoing digestive problems, fatigue, changes in mood or difficulty concentrating, talk with your doctor to look for the underlying cause. An appropriate evaluation can benefit overall neurologic and gastrointestinal health.

Looking for support with ongoing symptoms?

If you're experiencing persistent digestive issues, mood changes or cognitive symptoms, expert care is available. Learn more about our specialized neurological care/brain health and GI/digestive health services.