Many women are surprised to learn that symptoms like brain fog, low mood, anxiety, fatigue, poor focus, and even cravings may not begin in the brain at all — they may begin in the gut.
The gut and brain are in constant communication through what is known as the gut-brain axis — a complex network involving the nervous system, immune system, hormones, and trillions of bacteria living within the digestive tract. In many ways, the gut acts like a “second brain,” influencing everything from inflammation and neurotransmitter production to stress resilience and cognitive health.
This connection becomes especially important during perimenopause and menopause, when hormonal shifts can influence digestion, the microbiome, sleep, inflammation, mood, and brain function all at once.
Research continues to show that the health of the gut microbiome — the community of bacteria and microorganisms living in the digestive tract — plays a major role in both physical and mental health. An imbalanced microbiome has been associated with increased inflammation, anxiety, depression, insulin resistance, poor immune function, and cognitive decline.
One of the reasons this connection is so powerful is because many neurotransmitters involved in mood and cognition are either produced in the gut or heavily influenced by gut health. In fact, approximately 90% of serotonin — a neurotransmitter involved in mood, emotional regulation, and sleep — is produced in the gut. The gut microbiome also influences GABA and dopamine pathways, which affect calmness, motivation, focus, and stress resilience.
When the gut is inflamed or disrupted, the brain often feels it too.
Many women notice this connection firsthand:
• periods of digestive distress coincide with increased anxiety or irritability
• constipation and bloating often occur alongside fatigue and brain fog
• blood sugar swings contribute to mood instability and cravings
• chronic stress impacts digestion, appetite, and mental clarity simultaneously
Inflammation appears to be one of the major links between gut and brain health. Diets high in ultra-processed foods, refined sugars, excessive alcohol, artificial additives, and low fiber intake may contribute to increased intestinal permeability (“leaky gut”), microbiome imbalance, and systemic inflammation. Over time, chronic inflammation may negatively impact cognitive health, memory, mood, and energy production.
Foods That Support the Gut-Brain Axis:
The encouraging news is that many foods can help nourish both the gut and the brain simultaneously. Focusing on nutrient-dense, minimally processed foods may help reduce inflammation, support neurotransmitter production, improve blood sugar regulation, and promote a healthier microbiome.
Some of the most supportive foods for the gut-brain axis include:
• Fermented foods such as kefir, plain yogurt with live cultures, sauerkraut, kimchi, and fermented vegetables, which may help support microbiome diversity.
• Fiber-rich vegetables and fruits including berries, leafy greens, broccoli, onions, garlic, asparagus, artichokes, and apples, which act as prebiotic fuel for beneficial gut bacteria.
• Omega-3 rich foods like salmon, sardines, walnuts, chia seeds, and flaxseeds, which support brain health and help regulate inflammation.
• Protein-rich foods such as eggs, poultry, fish, Greek yogurt, legumes, and clean protein sources that provide amino acids necessary for neurotransmitter production.
• Polyphenol-rich foods including extra virgin olive oil, green tea, cocoa, herbs, spices, colorful vegetables, and berries, which help combat oxidative stress and support healthy gut bacteria.
• Blood sugar-supportive meals that are built around protein, healthy fats, and fiber-rich carbohydrates to help stabilize energy, mood, and mental clarity throughout the day.
Movement also plays a major role in the gut-brain connection.
Regular physical activity has been shown to improve microbiome diversity, insulin sensitivity, circulation, stress resilience, and brain-derived neurotrophic factor (BDNF), a protein involved in brain health and neuroplasticity. Even simple habits like walking after meals can support digestion, blood sugar regulation, and mental clarity.
Sleep and stress management matter deeply as well. Chronic stress can alter gut bacteria composition, impair digestion, increase inflammation, and negatively affect mood and cognition. Prioritizing restorative sleep, nervous system regulation, sunlight exposure, and recovery is not just beneficial for mental health — it is beneficial for gut health, too.
While there is no single “perfect” diet for every person, focusing on minimally processed foods, adequate protein, colorful plants, healthy fats, movement, sleep, hydration, and stress reduction can create a powerful foundation for both digestive and cognitive health.
The gut and brain are not separate systems — they are deeply connected. Supporting one often helps support the other.
And sometimes improving mental clarity, energy, and mood begins not with doing more, but with nourishing the body more deeply from the inside out.
References
Cryan JF, O’Riordan KJ, Cowan CSM, et al. The Microbiota-Gut-Brain Axis. Physiol Rev. 2019;99(4):1877-2013.
Mayer EA, Nance K, Chen S. The Gut-Brain Axis. Annu Rev Med. 2022;73:439-453.
Marx W, Moseley G, Berk M, Jacka F. Nutritional psychiatry: the present state of the evidence. Proc Nutr Soc. 2017;76(4):427-436.
Gomez-Pinilla F. Brain foods: the effects of nutrients on brain function. Nat Rev Neurosci. 2008;9(7):568-578.