Nutrition for the gut-brain connection

Photo by Ella Olsson

The connection between your gut and brain is more powerful than you might think. Known as the gut-brain axis, this communication network influences everything from your mood and mental clarity to digestion and immune health, which was discussed in-depth in our previous blog “The Gut-Brain Connection: Understanding the Powerful Link Between Your Gut and Mind”. Proper nutrition plays a crucial role in nurturing this connection, supporting both your digestive system and mental well-being.

Key Nutrients for a Healthy Gut-Brain Connection

Probiotics: 

• Beneficial bacteria support a balanced gut microbiome, which has a direct impact on your brain and mood

• Some studies suggest that probiotics can help alleviate symptoms of anxiety and depression by promoting a healthy gut environment

• Probiotic rich foods: 

• Non-flavored Greek yogurt containing live and active cultures

• Kimchi

• Sauerkraut

• Kefir

• Kombucha
  
  

Prebiotics: 

• Fibers that feed good bacteria in your gut

• Help maintain a thriving microbiome, which in turn supports better mental health and cognitive function

• Prebiotic foods: 

• Onions and shallots

• Garlic

• Asparagus tips

• Leeks

• Ripe bananas
  

Omega-3 Fatty Acids: 

• Omega-3s are essential for brain function and can reduce inflammation. Studies show they may also improve mood and reduce symptoms of anxiety and depression

• Foods high in Omega-3s:

• Fatty fish such as salmon or mackerel 

• Seeds such as chia and ground flax

• Walnuts

Polyphenols: 

• These antioxidant-rich compounds help reduce gut inflammation and support cognitive function by protecting the brain from oxidative stress.

• Foods high in polyphenols: 

• Blueberries

• Purple cabbage

• Beets

• Green tea

• Olive oil

Magnesium: 

• Known as the “relaxation mineral”

• Reduces stress and anxiety by regulating the nervous system

• Plays a role in maintaining a healthy gut barrier.

• Foods high in magnesium include:

• Leafy greens

• Pumpkin seeds

• Avocados 

Overall, a diet rich in colorful fruits and vegetables provides vitamins, minerals, and antioxidants that support both your digestive system and brain function. A diverse diet rich in these nutrients can help balance the gut microbiome, reduce inflammation, and improve mood. When you eat to support the gut-brain axis, you’re not only improving your digestive health but also nourishing your mind. By incorporating probiotics, prebiotics, omega-3s, and other gut-friendly nutrients into your daily routine, you can create a healthier, more resilient connection between your gut and brain, leading to better mental and physical well-being.

Interested in learning more about the gut-brain connection?

We’d love to work with you! Schedule a complimentary Meet + Greet session. We look forward to finding individualized solutions to fit your needs.

Published: May 5th, 2025

This blog post was written by Amanda Sikkema, a dietitian at Katie Chapmon Nutrition. Amanda works with clients virtually and is accepting new clients.