Is Your Gut Secretly Messing with Your Mood?
5 Signs to Watch For
Written By: Megan Barefoot
Have you ever had “butterflies” in your stomach before a big event? I definitely know this feeling well when I am speaking in front of a large group. Or maybe you’ve felt a “gut-wrenching” sense of dread when something bad happened? I too know this feeling! It’s not great. We use these phrases casually, but they’re rooted in science: your gut and brain are in constant conversation and there truly is a gut-brain connection.
This two-way chat happens through something called the gut-brain axis which is a superhighway of nerves, hormones, and even gut microbes that influence how you feel, think, and react. If your gut is out of balance, your mood may be too. Many people tell me their gut is great but they don’t know to look for signs that aren’t directly linked to gas, bloating and the many other obvious gut issues.
So, how do you know if your gut is hijacking your happiness? Let’s dig in.
1. You’re Riding an Emotional Rollercoaster
First. if your mood shifts faster than Calgary weather, your gut could be partly to blame. Up to 95% of your serotonin (your “feel-good” hormone) is produced in the gut, not the brain. If your microbiome is out of balance, serotonin production may dip, leaving you irritable, anxious, or just plain grumpy.
Many are struggling with mental wellness issues and can’t seem to understand why they feel the way they feel. It’s not often that we think to look at our gut when we’re feeling down or anxious but there is a direct link that should be addressed.
2. Stress Feels Like It Hits You Harder
Ever notice that stress makes your stomach churn or even worse, sends you running to the bathroom? Chronic stress can disrupt gut bacteria, which in turn can increase inflammation and trigger more stress responses. It’s like a bad feedback loop with no off switch.
When I work with clients, we cannot forget to talk about stress levels! Stressful events can trigger motility issues and negatively impact your microbiome. Figuring out stress mitigation techniques is key to keep your gut and microbiome in balance.
3. Brain Fog is Your New Normal
Can’t remember where you put your keys… again? Gut imbalances can lead to increased intestinal permeability (aka “leaky gut”), which allows inflammatory compounds to enter the bloodstream. These can affect brain function, leading to memory slips, difficulty concentrating, and that oh-so-frustrating brain fog.
I have heard people blame their brain fog and poor memory on everything from getting older to just not paying attention enough but the truth is, there could be more down deep in your gut. Just recently I helped a client soothe and seal her gut lining and now she has 30 less food sensitivities, can smell better and doesn’t deal with the memory issues that once plagued her!
4. Sugar Cravings Control Your Life
When your gut bacteria are out of balance, some of those little critters actually demand sugar. And when you give in, your blood sugar spikes and crashes, taking your mood along for the ride. Ever felt hangry? That’s your gut-brain axis throwing a tantrum.
Sugar is addictive, yes. The hardest thing is it’s not just you that craves the sugar. If you have sugar loving gut bugs then your cravings are not just driven by blood sugar dips, they’re driven by the bacteria that is starving for more. Overcoming the drive for more sugar can be difficult but so worth it!! What if you never felt hangry again, never had to stress over eating every few hours? Crazy idea but what if you craved foods that fueled you instead?
5. Anxiety or Depression Feels Worse After Certain Foods
If you’ve noticed your anxiety creeping up after pizza night or your mood crashing after too much dessert, it’s not in your head (well, it is—but it started in your gut). Food sensitivities and imbalances in gut microbes can directly affect mental health symptoms.
We are, unfortunately, not going to be able to eliminate all the stress from our lives but we can help ourselves handle the stress better. When we work on strengthening our microbiome we can begin to feel like we can take on more, we can think clearly and handle whatever this crazy world throws at us.
What You Can Do About It
The good news? Supporting your gut supports your mood. Here are a few simple strategies to get started:
Eat more fiber: Your good gut bugs thrive on it. Where do you find fiber? I promise it’s not all cardboard and kale! Raspberries, chia pudding, and avocados are just a couple of fun foods to start with. Begin to add the fibre slowly or you may feel the effects!
Add fermented foods: Sauerkraut, kimchi, and kefir act like mood-boosting probiotics. Again, you are going to want to start slow. Too much too fast and your gut bugs are going to get excited! Just start with a spoonful of sauerkraut on your salad and build up from there!
Manage stress: Yoga, meditation, or even a walk outside help calm both brain and belly. I know we can take all your stress away but building in quiet time just for you is key to balancing the stress. Even fun and exciting events can be a stress at times so remember to find time to breathe and decompress daily.
Stay hydrated: Even mild dehydration can make you moody. I know how important drinking water can be and even I fall short some days. If you find yourself in the pantry after a balanced meal, or can’t stop snacking you might want to grab a big glass of water and see if that helps!
The Bottom Line
If you’ve been blaming stress, hormones, or even your job for your moods, it might be time to look a little lower - at your gut. After all, when your gut is happy, chances are your brain will be too.
At No Shoes Nutrition we are all about gut health, helping individuals and groups get to the root of what’s holding them back. If you are dealing hormone imbalances, high inflammation, blood sugar imbalances or stubborn weight, we would love to help! Reach out for a free consultation at www.noshoesnutrition.com and let’s chat about strategies to help you reach your goals before the end of the year!
NOTE!! We also have a Mood, Menopause & Microbes group program starting September 9th so don’t wait! Reach out today to secure your spot!
References
Carabotti, M., Scirocco, A., Maselli, M. A., & Severi, C. (2015). The gut-brain axis: interactions between enteric microbiota, central and enteric nervous systems. Annals of Gastroenterology, 28(2), 203–209.
O’Mahony, S. M., Clarke, G., Borre, Y., Dinan, T. G., & Cryan, J. F. (2015). Serotonin, tryptophan metabolism and the brain-gut-microbiome axis. Behavioural Brain Research, 277, 32–48. https://doi.org/10.1016/j.bbr.2014.07.027
Foster, J. A., Rinaman, L., & Cryan, J. F. (2017). Stress & the gut-brain axis: Regulation by the microbiome. Neurobiology of Stress, 7, 124–136. https://doi.org/10.1016/j.ynstr.2017.03.001
Strandwitz, P. (2018). Neurotransmitter modulation by the gut microbiota. Brain Research, 1693, 128–133. https://doi.org/10.1016/j.brainres.2018.03.015
