How your gut affects stress, anxiety & mood – and how to fix it

Have you been feeling anxiety too often lately? Struggling with an imbalanced appetite—sometimes eating too much, other times too little? Do you notice that familiar "gut feeling" or butterflies in your stomach when stressed?

It’s not just in your head—there’s real science behind it. Your gut and brain are in constant communication with each other, and when this connection is off, it can impact everything from mood and stress levels to focus and emotional resilience.

Truth is, modern life is throwing this delicate system off balance. Chronic stress, processed foods, unhealthy eating habits, and environmental toxins are disrupting the gut-brain axis for nearly everyone.

So what happens when this link weakens? And more importantly, can you restore it? In this article, we’ll explore how your gut influences your mood and nervous system (and vice versa), what’s harming your gut-brain axis, and how you can start taking back control.

What’s the gut-brain axis?

Your gut does more than just digestion. It’s home to a huge network of nerves that shape how you feel, think, and respond to stress. Ever noticed how certain people or situations can literally “give you heartburn”?

This system, known as the enteric nervous system (ENS), is often called the “second brain” because it operates independently while constantly communicating with your central nervous system (CNS).

At the heart of this gut-mind connection is the vagus nerve—a direct link between the gut and brain. This nerve helps regulate your mood, digestion, and your body’s stress response. When this communication highway is functioning well, your gut and brain work in harmony.

In fact, your gut actively produces neurotransmitters that influence your mental state:

95% of your serotonin (the neurotransmitter responsible for happiness and emotional balance) is produced in your gut.
Dopamine, which controls motivation and reward, is also influenced by gut bacteria.
GABA, a calming neurotransmitter that helps reduce stress and anxiety, is regulated by your microbiome.

The gut-brain axis works both ways. A well-balanced gut means a more stable mood, focus, and emotional resilience. A stressed mind can leave your stomach feeling unsettled, while digestive discomfort can trigger anxiety, stress, or even low mood.

Signs your gut-brain axis needs help

When the gut-brain axis is off balance, it can impact both your mental and physical well-being. Here are some key signs to watch for:

Bloating, nausea, or acid reflux
Constipation or diarrhoea
Stomach cramping or pain
Worsening of IBS, GERD, or IBD symptoms
Feeling anxious or irritable easily
Mental fatigue or sluggishness
Increased sensitivity to stress
Loss of appetite or intense cravings
Feeling low or unmotivated

These symptoms may occur as chronic stress cripples in, which in turn triggers cortisol and slows digestion, leading to bloating, discomfort, and poor nutrient absorption.

Inflammation rises, impairing serotonin and dopamine production, while a weakened gut barrier allows toxins into the bloodstream, causing brain fog and mood swings. Harmful bacteria thrive, further disrupting neurotransmitters and increasing anxiety.

A vicious stress-gut-brain cycle occurs where the imbalanced gut leads to heightened stress responses, and where mental and digestive issues reinforce each other.

What’s affecting your gut-brain axis

Chronic stress
Processed and high-sugar diets
Antibiotic overuse
Lack of dietary fibre
Environmental toxins
Poor sleep
Excessive alcohol consumption
Sedentary lifestyle
Frequent infections or illness
Artificial sweeteners and additives

When your gut bacteria are disrupted—whether by stress, diet, or lifestyle—it throws off this connection, affecting everything from mood and stress levels to focus and emotional resilience. Balancing gut microbiome is now recognised as a key step for a healthy nervous system.

5 simple ways to optimise gut-brain connection

Your microbiome is a vast ecosystem of trillions of bacteria, fungi, and other microorganisms living in your gut. The balance between beneficial and harmful microorganisms is what determines your brain function and mental well-being.

Here are a 5 lifestyle changes to make a difference:

1. Move daily

Exercise helps regulate the gut-brain axis. Movement lowers cortisol, improves gut motility, and boosts microbiome diversity. Even a brisk 30-minute walk can support digestion and mood by increasing beneficial gut bacteria and promoting serotonin production. Or simply choose an activity that you enjoy doing everyday. Be it dance, tennis, or football.

2. Optimise your eating habits

Your diet directly impacts how you feel. Fibre-rich foods like vegetables, nuts, and whole grains feed good gut bacteria, while protein supports serotonin production. Avoid excessive sugar and processed foods, which fuel harmful bacteria and increase inflammation. A balanced gut means a balanced mind.

3. Taking high-quality probiotic supplements

Probiotics are one of the most effective ways to rebalance the microbiome, especially when ongoing stress has already disrupted it. It helps in restoring microbial balance, neurotransmitter production, and gut-brain communication.

However, not all probiotics are created equal. The effectiveness of a probiotic depends on several factors.

How to choose the right probiotic supplement for mood, stress, and anxiety?

With so many options on the market, how do you choose the right supplement that actually works? Here are 4 main things to keep in mind:

1. Well-researched probiotic strains

Different probiotic strains influence different aspects of health. When it comes to mood, stress resilience, and anxiety, research points to specific strains within the Lactobacillus and Bifidobacterium general.

2. CFU count and probiotic survival

Colony-forming units (CFUs) are a measure of live bacteria per dose, but a higher CFU doesn’t always mean better results. The key is survival—probiotics must reach your intestines alive to have an effect. For optimal mood and stress support, 10 billion CFUs may be too low, while 50 billion can be excessive—30 billion CFUs is the sweet spot for effectiveness and balance.

3. Microbial diversity

Studies suggest that low microbial diversity is linked to increased anxiety and depressive symptoms. Opt for a multi-strain probiotic that work in synergy to restore balance, improve neurotransmitter production (like serotonin), and support a calmer, more resilient nervous system.

4. Effective delivery systems

Probiotic bacteria are delicate. Many die due to stomach acid, heat, or moisture before they reach the gut. Look for delayed-release capsules or advanced delivery systems that ensure probiotics survive the digestive process and reach the intestines, where they can be effective.

AVEA Biomind: Science-backed probiotics for gut-brain support

Biomind is a science-backed probiotic designed to help you break free from the gut-brain-stress cycle. We’ve combined clinically studied strains, an optimal dosage, synergistic ingredients, and advanced delivery technology—so you can start seeing and feeling results in just one month.

How can Biomind support the gut-brain connection?

1. 10 diverse probiotic strains that promote microbiome balance and gut-brain communication. Clinical studies show our chosen multi-strain probiotics can improve stress resilience, anxiety, and overall mood by restoring gut balance and supporting neurotransmitter function.

2. 30 billion CFU (Colony-Forming Units, measuring the number of live, active bacteria in each dose) to ensure a powerful dose of bacteria actually reaches your gut for maximum gut-brain benefits.

3. Duocap® technology, which is a capsule-in-capsule system that protects the live bacteria and ensures they reach your intestines alive. This targeted delivery boosts probiotic survival rates by up to 4x, ensuring maximum impact where it’s needed most—your gut.

4. Vitamin B6, B12, and Panax Ginseng as synergistic ingredients alongside the probiotic strains for additional benefits. Vitamin B6 and B12 are crucial for serotonin and dopamine production, helping regulate mood, motivation, and energy. Panax Ginseng is known for its adaptogenic properties, as it helps the body handle stress, reducing cortisol spikes and promoting mental clarity and resilience.

Unlike generic probiotics that focus only on digestion, ingredients in Biomind can actively support mood, cognitive function, and stress resilience.

4. Try relaxation techniques

When you're stressed, your digestion slows, and your microbiome takes a hit. Try deep breathing, meditation, or yoga to activate the vagus nerve, your gut-brain communication highway. Even a few minutes of mindful breathing can help regulate stress hormones, supporting a calmer mind and healthier digestion.

5. Prioritise sleep

Your gut repairs itself while you sleep. Poor sleep disrupts the microbiome, increases inflammation, and weakens stress resilience. Aim for 7–9 hours of quality rest, keep a consistent bedtime, and reduce screen time before bed to support neurotransmitter production and gut health.