Gut-Brain Connection: How Your Digestion Affects Your Mood (and Vice Versa!)
Have you ever felt butterflies in your stomach when you’re nervous? Or had a bad day and completely lost your appetite? That’s your gut and brain having a little chat! But here’s the thing… this connection is WAY deeper than just those initial feelings!!
For me, the gut-brain connection wasn’t just some cool concept I read about— it was everything. It explained why my body went into total chaos after a traumatic car accident. And once I understood it, I finally started to heal.
My Personal Story: Healing After a TBI
In 2016, I was in a car accident that completely turned my world upside down. I suffered a traumatic brain injury (TBI) and a severe concussion. And if you’ve ever been through something like that, you know it’s a LOT and you’re finding a new way to live!
One part that really threw me off was what happened to my digestion. I hardly had an appetite, but I also couldn’t keep anything down. I’m talking everything— smoothies, gluten-free crackers, rice, even water— came right back up. I was puking constantly, and it felt like my body was working against me.
This went on for months. I was exhausted, mentally drained, and honestly? So confused. No one could explain why this was happening, and I started to feel hopeless. Granted, this was only one of many symptoms, so after receiving no answers from doctors multiple times, I just started to live with it and focused on my memory loss and other symptoms.
It wasn’t until I dove deep into the research years later that it all started making sense. My brain injury had completely thrown off my gut-brain connection, sending my entire digestive system into chaos. It wasn’t easy, but understanding that link was the turning point in my healing journey.
What Is the Gut-Brain Connection?
Okay, here’s the thing: your gut and brain are besties. They’re constantly talking to each other through the vagus nerve— a path that connects your digestive system to your brain. This relationship is called the gut-brain axis, and it’s major.
When your gut is unhappy (think bloating, nausea, or inflammation), it sends distress signals to your brain. And when your brain is stressed (hello, trauma, anxiety, whiplash, or even just a bad day), it can totally throw your digestion out of whack.
Here’s the wild part: your gut produces about 90% of your body’s serotonin (aka the happy hormone). That means when your gut’s out of balance, it can mess with your mood, energy, and even how you show up day-to-day!
Stress and Stomach Acid
When stress is constantly present in our lives, it can lower stomach acid production. Why is this important? Stomach acid plays a huge role in breaking down food and absorbing nutrients. When stomach acid levels drop, food doesn’t get broken down properly, which means the nutrients your body needs aren’t being absorbed as efficiently.
This can lead to a whole bunch of digestive issues— like bloating, indigestion, and even nutrient deficiencies. Stress, particularly chronic stress, can make it even harder for your body to digest food and absorb the nutrients it needs.
So, when your nervous system is stuck in that "fight or flight" mode, it's a huge challenge for digestion. It’s no wonder you may feel off-balance, bloated, or fatigued. Without enough stomach acid, you’re not digesting food optimally— and that can create a whole domino effect on your health.
Red Flags of a Gut-Brain Imbalance
So how do you know if your gut and brain are out of balance? Here are a few signs to look out for:
Nausea or vomiting after eating, especially when there’s no obvious cause
Brain fog or trouble concentrating even if you’re well-rested
Digestive drama like bloating, constipation, or diarrhea
Mood swings or feeling anxious/depressed out of nowhere
Chronic fatigue, especially that “I’m so tired but can’t sleep” vibe
If you’re dealing with these symptoms, it could be a sign that your gut-brain axis needs a little TLC!
Why You Can’t Heal from a Stressed-Out Space
Now, here’s the thing: when you’re constantly stressed— whether it's physical stress (like an injury), emotional stress (relationship issues, work pressure, etc.), or even environmental stress (things like poor air quality, lack of sunlight, or disrupted sleep), your body is in a constant “fight or flight” mode.
This means your nervous system is on high alert, which makes it so much harder for your body to heal. When you're in this constant state of stress, everything from digestion to mood to overall health is affected.
Healing requires balance and calm, and the truth is, you simply cannot heal when your body is in a stressed-out space.
What Can You Do to Support Stress, Your Nervous System, and Vagus Nerve?
If you’ve been dealing with stress, a brain injury, or any of the symptoms we’ve talked about, here are some of my favorite ways to support the vagus nerve, calm the nervous system, and help your body get back into balance. Check out these 4 tips for supporting the vagus nerve, plus an additional 4 below:
1. Deep Breathing
Breathing deeply activates the parasympathetic nervous system (the “rest and digest” state) and calms the vagus nerve. Try breathing deeply into your belly for about 4-5 seconds on the inhale, hold your breathe for 4 seconds, and exhale slowly for 6-8 seconds. Deep breathing helps signal to your body that it’s safe to relax. Try doing this before meals and/or sleep.
2. Daily Movement
Moving your body every day is one of the most powerful ways to release stress and support your nervous system. Whether it's yoga, walking, pilates, or even a gentle stretch, movement helps lower cortisol (the stress hormone) and supports your gut health. If you're someone who regularly does high-intensity workouts like HIIT, it might be time to consider taking a break from that. Overdoing it can leave your body in a stressed-out state, and that's the last thing we want when trying to heal. Focus on movement that feels restorative and nourishing, your body will thank you!
3. Laughter and Connection
Laughter really is the best medicine, no joke! When you laugh, your brain releases endorphins (the “feel-good” hormones) that help lower stress and create more balance in your system. Connection with others: whether it’s spending time with a loved one, chatting with a friend, or being in a community— supports the vagus nerve and promotes healing.
4. Nourish Yourself with Good Food
When you’re stressed, nourishing your body with nutrient-dense foods is so important. The gut-brain connection thrives on healthy fats, lean proteins, fiber-rich veggies, and good carbs. Avoiding overly processed foods will give your gut and brain the fuel they need to function properly.
Final Thoughts
Remember, healing doesn’t happen overnight. It takes time, patience, and a little trial and error. But by supporting the connection between your gut and brain, you’re giving yourself the foundation to heal and feel better.
I know what it’s like to feel like your body is working against you, and I also know how empowering it is to understand how it works— so you can take back control. If you’re experiencing symptoms of a gut-brain imbalance, try some of these techniques to support your nervous system and heal from within.
We can’t always control what life throws at us, but we can control how we support our bodies through it. Healing from a TBI, stress, or anything else is possible, and you deserve to feel your best again.