Learn how gut health and the microbiome influence chronic disease, immunity, and mental health, and how food plays a key role in healing.
Have you ever noticed digestive discomfort before a stressful event or felt butterflies in your stomach when you are excited or nervous? These experiences are not random. They reflect the close relationship between your gut and your brain.
This relationship is known as the gut brain connection. While the brain does influence the gut, the gut sends far more signals back to the brain. This communication affects mood, immune function, inflammation, and overall health, making gut health a critical foundation in functional medicine.
The gut and brain communicate through the vagus nerve and through chemical messengers called neurotransmitters. These messengers help regulate digestion, sleep, metabolism, mood, and immune balance.
Your gut is also home to trillions of bacteria known as the microbiome. These bacteria produce important compounds such as serotonin, GABA, and short chain fatty acids. Short chain fatty acids are created when gut bacteria ferment dietary fiber, and they help protect the gut lining and reduce inflammation.
Nearly ninety percent of serotonin is produced in the digestive tract, and about seventy percent of the immune system is located in the gut. Because of this, imbalances in the microbiome can contribute to fatigue, mood changes, immune dysfunction, and chronic disease.
Supporting gut health is not just about digestion. It is often the first step toward addressing long term health concerns.
It starts with food.
Along with minimizing processed foods and refined sugars, focus on these three key food groups to support gut health. Aim to include at least one from each group daily, and prioritize variety.
Fermented foods that provide beneficial bacteria:
Fibers that feed your good bacteria:
Rich in nutrients and resistant starch:
Gut health is the gateway to overall health.
Your microbiome is deeply influenced by what you eat, and every choice you make at the end of your fork matters. When you nourish your gut, you support your brain, immune system, and long-term vitality