The Gut–Brain Connection and Mental Health
You eat sushi and you feel happy.
You eat curd rice and you feel calm and comforted.
So clearly, what you eat affects how you feel, right?
But here’s something we rarely think about.
It’s not just about what you eat.
What you don’t eat also affects how you feel—your mood, energy, focus, and clarity.
We often blame our mind for feeling off. But your mind is only half the story. The other half lives in the gut. And that’s where this begins.
What’s Actually Happening Inside Your Body?
We usually think our gut only digests food, but it is also constantly talking to our brain.
Scientists have discovered that the gut has over 500 million neurons. These neurons are connected directly to the brain through something called the vagus nerve.
Think of it like a phone line:
The gut calls the brain, and the brain calls the gut.
This back-and-forth conversation happens all the time.
When the Gut Is Struggling
When your gut is struggling—maybe you’ve been eating junk food, skipping meals, or barely drinking water—it starts sending emergency signals to your brain through that phone line.
What happens when your brain picks up the phone and hears something is wrong down there?
It doesn’t know the exact problem.
It just receives an alert that there is a threat, danger, and that we are not safe.
So it responds in the only way it knows how:
Anxiety
Brain fog
Low mood
Irritability
Scientists also say that 90% of serotonin, the chemical that keeps your mood stable and happy, is not made in the brain. It is made in the gut.
So if your gut is inflamed, empty, or imbalanced, your brain literally doesn’t have the materials to keep you calm.
Nutrition and Emotional Health
You can meditate and journal to process your emotions.
But if your gut is starving of essential nutrients, it will still affect your mood and emotions.
Here are some key nutrients your brain and gut need:
Iron and Vitamin B12
These carry oxygen to your brain.
Without them, the brain feels like it is suffocating.
Symptoms of deficiency:
Mental tiredness
Low mood
Difficulty concentrating
Food sources:
Spinach
Dates
Pumpkin seeds
Eggs
Meat
Omega-3 Fatty Acids
Your brain is made mostly of fat, and omega-3 is an essential type it needs.
Without it, neurons struggle to communicate.
When deficient, you may feel:
Dull
Slow
Disconnected
Benefits of omega-3:
Sharper mind
Better emotional stability
Food sources:
Walnuts
Flax seeds
Chia seeds
Fatty fish
Zinc and Magnesium
These help regulate your nervous system.
When levels are low:
Restlessness
Anxiety
Irritability
Snapping easily
Waking up tired or panicked
Food sources:
Cashews
Dark chocolate
Curd
Spinach
Pumpkin seeds
Complex Carbohydrates
Your brain runs on glucose, but not the kind that causes sugar crashes.
It needs slow-burning fuel.
Without it, you may feel:
Drained
Moody
Unmotivated
Food sources with a slow glycemic index:
Ragi
Oats
Brown rice
Sweet potato
Millets
Water
Your brain is nearly 75% water.
Even mild dehydration reduces focus and increases irritability.
Most people feel tired because they are actually dehydrated.
Make sure you are sufficiently hydrated.
Gut-Friendly Foods
Your gut is not just a tube.
It is home to trillions of bacteria, and these tiny organisms influence your mood, memory, and emotions.
They need fiber and fermented foods to stay balanced.
When they are fed well, they protect your mind.
Studies show that fermented foods can reduce anxiety by up to 40%.
Gut-friendly food sources:
Curd
Banana
Kanji
Fermented dosa batter
Idli batter
Fiber-rich vegetables
I’m not a nutritionist. I have simply shared what I practice in my own life.
If you feel your plate is lacking these nutrients, it’s time to fix that—and there’s nothing wrong with asking for help.
Consult a nutritionist for a month or two until you understand what your body and brain need.
Ask yourself daily:
Did I eat something that nourishes my brain?
Did I drink enough water?
Have I been feeding my gut or starving it?
Because when your brain finally gets the nutrients it’s been missing, you will feel it.
You’ll become more focused, energetic, and peaceful.