Are you listening to what your gut is telling you?

Let’s be honest: when was the last time you really paid attention to your gut? I’m not just talking about digestion or the occasional tummy rumble after a big meal. I mean really tuned in to what your gut might be trying to tell you.

 

That nervous stomach before a big meeting? The warm, happy glow after a comforting dinner? It’s not just in your head (well, technically, it is, but it is also in your belly). Your gut and brain are having a constant two-way conversation and they have a lot more to say in how you feel than you might think. Welcome to the world of gut health, where digestion, mood and immunity are all connected in ways that scientists are only beginning to fully understand.

Meet Your “Second Brain”

Your gut is home to this amazing network of nerves, hormones and chemicals that chat with your brain nonstop. Some people even call it your “second brain”. The star player in this connection is the vagus nerve. Imagine it as a superhighway carrying messages between your brain and your digestive system.

Inside your digestive system lives a whole army of tiny helpers: bacteria, fungi and other microorganisms, all forming what we call the gut microbiome. These little buddies are the good guys: they help break down the food you eat, produce vitamins, fight off harmful invaders and even send signals back to your brain. In fact, according to the Harvard’s School of Public Health, the microbiome is so influential is now even considered a “supporting organ” in the body.

Gut feelings and your mood

Here’s something that might surprise you: about 90% of your happy hormone, serotonin, is actually produced in your gut, not your brain! So, when your gut is happy, it sends out good vibes to keep your mood on an even keel. But if your gut is feeling off, you might feel stressed, anxious, or just low, without even realising the gut is (partially) to blame.

Unsurprisingly, food has a massive impact on your gut health. Filling up on fibre-rich foods, like fruits, veggies, legumes and whole grains, is like giving your good gut bacteria a feast and help them thrive. On the flip side, chowing down on too many processed snacks (think loads of sugar, refined carbs and artificial additives) can throw your gut ecosystem out of balance. These less-healthy foods (and often ultra-processed) basically feed the wrong bacteria and can lead to inflammation, which messes with everything from your digestion to how sharp your mind feels. And get this: as little as 24 hours of changing your diet can start to reshape your gut microbiome. So swapping out just one meal or snack can begin to make a difference pretty quickly.

Fermented foods such as yogurt, kefir, kimchi, sauerkraut or miso are absolute gut superheroes. They are packed with probiotics (the “good” bacteria) that help keep your gut lining strong and your microbial community balanced. Pair them with prebiotics, fibre found in things like garlic, onions, oats, and bananas, and you’ve got a winning combo. It’s like planting the seeds and feeding the soil.

Of course, food isn’t the only factor here. Ever noticed how stress hits you straight in the stomach? That’s because chronic stress messes with your digestion, reduces the diversity of your gut bacteria and can even make your gut lining more permeable (a condition sometimes called “leaky gut”). Mindfulness, movement and sleep aren’t just self-care buzzwords: they’re genuinely helpful tools to bring your gut and your mind back into balance.

Your gut isn’t just where food goes to break down, it’s where your health really starts. Every bite you take, every stressful moment and every healthy habit shapes your gut environment, and by extension, your overall well-being. The best part? A few small tweaks, more fibre, less processed food, some fermented goodies, a walk outside, or even just a quiet moment in the day, can all add up to a much happier gut!

So next time your stomach’s trying to tell you something… maybe take a moment to listen.