Do you know your gut and brain talk more than you think? They constantly send signals to each other – about your mood, stress, cravings, and even how well you sleep. This two-way gut and brain connection is referred to as the gut-brain axis. And when it breaks down, everything feels “off”. People may blame poor sleep, stress, or ‘something they ate’ for their digestive issues or low mood. But the real problem often lies deeper – right inside the gut. According to the research, gut imbalances and their inflammation can affect various mental illnesses, including depression and anxiety levels [1].
So, ‘What’s damaging this delicate system?’ and ‘Should you be bothered by your habits and lifestyle?’. Digestive problems and illnesses, such as constipation etc., have grown among individuals due to lifestyle changes [2]. Let’s break down the biggest mistakes that can harm your gut-brain axis and what you should do instead.
Why Do Modern Habits Break This Gut and Brain Connection?
Modern lifestyle, such as poor sleep, irregular meals, chronic stress, high-sugar diets, and excessive processed foods, can disturb the gut microbes. Once the gut is irritated, it sends distress signals to the brain, which can increase stress and anxiety. The stress can again irritate the gut, and a continuous loop begins. As almost 95% of your body’s serotonin (your feel-good hormone) is made in the gut [3]. This can impact your overall emotional health.
But can this be fixed? Yes, a study found that using healthy foods and diets can positively modulate the gut and brain communication [4]. Treating and preventing some common mental disorders [4]. That’s why gut issues often require addressing both your digestive health and your mental health. Small improvements and changes in your habits can restore the gut and brain connection.
Common Habits That Are Damaging Your Gut and Brain Connection (With Possible Fixes)
1. Chronic Stress
In a fast-paced world like today’s, stress comes as a monthly bonus. With multiple deadlines to cover, you must have felt stressed about your work. But did you know that stress doesn’t stay in your mind? It can travel straight to the gut. Regular stress over a long period of time can become chronic. Chronic stress can raise cortisol [5], and this can affect metabolism, neurobiology, and immune response. The cycle continues because a stressed gut sends distress signals back to the brain.
How to Fix it?
Start by taking some breaks. A short walk, deep breathing for a few minutes, or outdoor sunlight exposure can help.
2. Skipping Meals Or Eating Late At Night
When you skip meals or eat too late, the internal rhythm, known as the circadian rhythm, can go off track. This can disrupt your gut microbiome, causing bloating and indigestion.
How to fix it?
Try eating roughly at the same time daily to avoid disruptions in the gut and brain connection. Also, if mornings are rushed, keep some mini-breakfasts ready (like milk, fruits, eggs, or nuts).
3. Poor Sleep or Sleep Deprivation
Studies show that sleep deprivation can disrupt the gut microbiome, which leads to dysbiosis [6]. This dysbiosis can elevate anxiety, cognitive decline, and depression.
How to fix it?
Keep a fixed sleep-wake routine, even on weekends, and reduce screen exposure near bedtime.
4. Sedentary Lifestyle
Movement can stimulate the contraction of intestinal muscles. This helps food travel smoothly through the digestive tract. Physical inactivity can reduce gut mobility and lower beneficial bacteria.
How to Fix it?
Start by doing aerobic exercise [7] or daily walking. You can also add yoga poses like balasana or bhujangasana for gut mobility.
5. “Healthy” Foods That Might Be Actually Damaging Your Gut
Some foods that look healthy might not be good for the gut. Common examples include having raw salads in excess, too much fiber, or packaged “healthy” snacks.
Are you surprised and concerned at the same time?
Read about all of these in detail.
How to fix it?
Prefer eating cooked vegetables over raw, add fiber slowly to your diet, and check labels for additives.
6. Not Drinking Enough Water
Mild dehydration can slow down digestion, make constipation worse, and affect the balance of neurotransmitters. The Indian Council of Medical Research (ICMR) recommends two litres per day as adequate water [8], depending on climate and activity.
How to fix it?
Begin with warm water, and time your water consumption with a daily habit. Add juicy fruits and soups for extra hydration.
Tips To Repair Your Gut and Brain Connection
– In the morning, try warm water. This can help activate digestion and bowel movements.
– Eat an easy-to-digest breakfast. Choose cooked, fiber-light meals like oats or moong dal chilla.
– Exercise daily. Light stretching, walking, or yoga can improve gut and brain connection.
– Chew slowly and properly. Chewing can help mechanical digestion and may reduce bloating.
– Avoid screens before bed. This can help regulate circadian rhythms and lead to better sleep.
– Always consult your doctor before changing any diet, especially if you are already taking medications.
FAQs
Q. What causes gut-brain axis dysfunction?
Chronic stress, poor sleep, a sedentary lifestyle, skipping meals, and not drinking enough water can cause gut-brain axis dysfunction.
- What foods help the gut-brain axis?
- Fiber-rich foods (oats, fruits & vegetables)
- Fermented foods (curd, kanji, kimchi)
- Omega-3-rich foods (walnuts and fish)
- Polyphenol-rich foods (like berries)
All these foods support a healthy gut and brain connection.
Q. What emotions are connected with the gut-brain axis?
Anxiety, fear, stress, irritability, and even emotional fatigue (burnout) are all strongly influenced by gut health.
Q. Can exercise improve the gut-brain axis?
Yes, regular exercise or movement can improve beneficial gut bacteria, reduce inflammation, and may increase serotonin levels. All of these can strengthen the gut and brain connection.
Q. What mental disorders are associated with the gut-brain axis?
Imbalances are linked with depression, anxiety, cognitive decline, stress disorders, and some irritable bowel syndrome-related mood disturbances. All of which influence the gut-brain axis.
Q. How to heal your gut-brain axis?
Reduce processed sugar, manage stress, sleep well, hydrate, exercise regularly, eat fiber & fermented foods. All these can help your gut-brain axis.
Q. What is another name for the gut-brain axis?
The gut-brain axis is also called or referred to as the microbiota-gut-brain axis.
Q. Which hormone is high in depression?
The body’s main stress hormone, cortisol, can be seen elevated in people with depression.
References
1. Clapp M, Aurora N, Herrera L, Bhatia M, Wilen E, Wakefield S. Gut microbiota’s effect on mental health: The Gut-Brain axis. Clinics and Practice. 2017;7(4):987. doi:10.4081/cp.2017.987
2. Dawoodi S, Dawoodi I, Dixit P. Gastrointestinal problems among Indian adults: Evidence from a longitudinal ageing study in India 2017–18. Frontiers in Public Health. 2022;10:911354. doi:10.3389/fpubh.2022.911354
3. Appleton J. The Gut-Brain Axis: Influence of microbiota on mood and mental health. https://pmc.ncbi.nlm.nih.gov/articles/PMC6469458/. Published August 1, 2018.
4. Berding K, Vlckova K, Marx W, et al. Diet and the Microbiota–Gut–Brain axis: sowing the seeds of good mental health. Advances in Nutrition. 2020;12(4):1239-1285. doi:10.1093/advances/nmaa181
5. Sic A, Cvetkovic K, Manchanda E, Knezevic NN. Neurobiological implications of chronic stress and metabolic dysregulation in inflammatory bowel diseases. Diseases. 2024;12(9):220. doi:10.3390/diseases12090220
6. Wankhede NL, Kale MB, Kyada A, et al. Sleep deprivation-induced shifts in gut microbiota: Implications for neurological disorders. Neuroscience. 2024;565:99-116. doi:10.1016/j.neuroscience.2024.11.070
7. Dalton A, Mermier C, Zuhl M. Exercise influence on the microbiome–gut–brain axis. Gut Microbes. 2019;10(5):555-568. doi:10.1080/19490976.2018.1562268
8. ICMR Dietary Guidelines for Indians
https://nin.res.in/dietaryguidelines/pdfjs/locale/DGI_2024.pdf
(The article is written by Sneha Jajoo, Intern, Clinical Health & Content, and is reviewed by Dr.Subita Alagh, Assistant Team Lead, Disease Content.)