Research shows there’s a strong connection between mental health and the gut, thanks to something called the gut-brain axis. Here’s how to keep your gut in good shape
Anxiety can be a lot to handle—racing thoughts, restlessness, even full-blown panic attacks. While therapy, lifestyle changes, and sometimes medication are important for managing anxiety, one thing people often forget about is gut health.
More and more studies suggest that the mix of bacteria and other tiny organisms in your gut (known as the gut microbiota) plays a big role in mental health, especially when it comes to anxiety and depression.
For example, research has found that people with anxiety tend to have less variety in their gut bacteria and more imbalances.
When your gut is off-balance, it can lead to inflammation and mess with the production of mood-regulating chemicals like serotonin. Taking care of your gut might help ease anxiety and boost overall mental well-being.
Here are some science-backed ways to improve gut health—which could also help keep your emotions in check.
Pick whole, gut-friendly foods
A good first step is knowing which foods help your gut and which ones might cause trouble.
What you eat has a huge impact on your gut microbiome. Highly processed foods, added sugars, and saturated fats can feed bad bacteria and increase inflammation—both of which might hurt your mental health.
Try swapping ultra-processed, sugary, and fatty foods for whole foods like:
- High-fiber foods: Broccoli, Brussels sprouts, oats, peas, avocados, pears, bananas, and berries are loaded with fiber, which keeps digestion smooth.
- Omega-3-rich foods: Salmon, mackerel, walnuts, chia seeds, and flaxseed are great sources of omega-3s, which can help lower inflammation and improve digestion.
Eat probiotic and prebiotic-rich foods
A healthy gut microbiome needs both probiotics (good bacteria) and prebiotics (the fiber that feeds them). Getting a mix of both can help keep your gut diverse—which is linked to better mental and digestive health.
Here’s how to add them to your diet:
Probiotic foods:
- Sauerkraut
- Kefir
- Kimchi
- Kombucha
- Apple cider vinegar
- Kvass
- High-quality yogurt
Prebiotic-rich foods:
- Jicama
- Asparagus
- Chicory root
- Dandelion greens
- Onions
- Garlic
- Leeks
Want a gut-friendly meal?
Try these fermented recipes from Healthline to help with digestion and gut health goals.
MORE RECIPES
- Vegan, Low Sugar: Soba Stir-Fry with Citrus-Miso Dressing (View Recipe)
- Vegan, Anti-Inflammatory: Berry Basil Kombucha Slushie (View Recipe)
- Anti-Inflammatory: Shredded Kale, Peach, and Tempeh Salad (View Recipe)
- Breakfast, High Fiber, Low Sugar: Kefir Overnight Oats with Berries (View Recipe)
- Vegetarian, Naturally Sweet: Banana Spice Kefir Shake (View Recipe)
Practice healthy digestion habits
Good digestion isn’t just about food—your daily habits matter too.
- Stay hydrated: Water helps move food through your system and absorbs nutrients better.
- Eat mindfully: Slow, relaxed meals improve digestion and lower stress.
- Move regularly: Exercise keeps your gut working smoothly.
- Get enough sleep: Poor sleep can mess with gut bacteria and make anxiety worse. Aim for 7–9 hours of solid rest each night.
The Bottom Line
Gut health is a key (but often ignored) part of managing anxiety. Eating more whole foods, upping your fiber, and adding probiotic and prebiotic-rich options can help balance your gut microbiome.
Paired with healthy lifestyle habits, these changes might boost your mood and mental resilience.
While gut-friendly habits aren’t a substitute for professional mental health care, they can be a great addition to your wellness routine.