Gut health and wellbeing: how diet affects your energy and mood

Gut health and wellbeing are directly linked: trillions of bacteria live in the gut, taking part in digestion and immune function and, as research suggests, possibly linked to overall vitality and energy levels. That does not mean one food "fixes" your mood, but diet certainly affects digestive comfort and how steady your energy is through the day.

Gut health and mental wellbeing: how does the gut affect the brain?

The gut and the brain constantly exchange signals through the nervous system and hormones. This link is called the gut–brain axis, and scientists are studying it actively.

According to Harvard Health Publishing, the link works both ways: the state of your digestion can be reflected in how you feel, and emotions in how your gut works. The mechanisms are complex and individual, though, and it is too early to draw conclusions about specific foods for mood.

How does stress affect the gut?

Under stress, digestion changes for many people: discomfort, a "knot" in the stomach, changes in appetite. This is a normal reaction, but with chronic stress it can drag on.

• Rushing and eating on the go interfere with normal digestion.
• Stress often disrupts mealtimes and pulls you toward sweets.
• Poor sleep adds strain on both the nervous system and digestion.

Calm meals without your phone, regular sleep and short breathing breaks during the day help. More in “Breathing exercises for stress”.

What supports your gut bacteria?

A varied diet with plenty of plant foods works best. Special products are not required — consistency is what matters.

• Fiber — vegetables, fruit, legumes, whole grains (the NHS explains in detail how to add it to your diet).
• Fermented foods — yogurt, kefir, sauerkraut.
• Variety — the more different plant foods you eat in a week, the more diverse your gut bacteria.
• Enough water — more in “How much water do you really need to drink a day?”.

More on fiber in “Fiber and digestion”, and on what is proven about kefir and fermented vegetables in “Fermented foods and the microbiome”.

How can you tell if your diet lacks variety?

A simple test: count the different plant foods you ate in a week — vegetables, fruit, grains, legumes, nuts, spices and herbs. If the list is short, there is room to grow.

• Rotate vegetables and grains from week to week.
• Add herbs, seeds and spices to your dishes.
• Try new legumes — lentils, chickpeas, different kinds of beans.

Variety is easier to build gradually: one new food a week already broadens your diet noticeably.

How gut health affects the body: what gets in the way of digestion and energy?

Too many processed foods and too much sugar, irregular meals and chronic stress can affect both digestion and overall vitality. Most often it is a combination of several factors.

• Lots of sweets and little fiber.
• Long gaps between meals and overeating in the evening.
• Too little movement during the day.

More on the effect of sugar in “Sugar and energy: how to avoid crashes”.

Why is gut health important, and where do you start with diet changes?

Start with one or two steps and let them stick before adding new ones. That way the changes are easier to keep.

• Add a serving of vegetables or legumes to lunch.
• Swap some white bread and refined grains for whole grains.
• Include a fermented food at breakfast or as a snack.
• Eat calmly and without rushing, at least one meal a day.

How can you support your energy in the morning?

A good start to the day for digestion and energy is a balanced breakfast with fiber and protein. Ideas in “Protein in your diet”.

Some people add the Cellergize Morning drink to their morning — a dietary supplement with vitamins, minerals and amino acids. If you are pregnant or breastfeeding, take medication or have a health condition, discuss it with your doctor. For overall vitality during the day, many use the X39 patch, which according to the company helps you feel more energy.