Bloated, Foggy & Anxious: Understanding the Gut–Brain Axis
If you’ve ever had “butterflies” before a big event or felt your stomach drop when you’re stressed, you’ve experienced the gut–brain axis in action.
We now know that the gut and brain are constantly talking to each other - and when one’s out of balance, the other feels it. This could be the missing link between your digestive symptoms and anxiety, and understanding it is a game-changer for long-term healing.
What Is the Gut–Brain Axis?
The gut-brain axis is the bi-directional communication network between your digestive system and your central nervous system. It uses:
The vagus nerve (think of it as a highway between your gut and brain)
Hormones and neurotransmitters (like serotonin and cortisol)
The immune system
And most importantly, your gut microbiome
This means your gut health can directly affect your mood, stress resilience, focus, and even sleep - and your emotional state can directly affect your digestion.
Symptoms of a Disrupted Gut–Brain Axis
If this pathway is out of sync, you might experience a combination of mental and physical symptoms, such as:
Anxiety or low mood
Brain fog
Bloating or gut discomfort
Food sensitivities
Trouble sleeping
Low stress tolerance or feeling “on edge”
These aren’t separate issues, they’re connected through your gut–brain loop.
So, How Do You Support the Gut–Brain Axis?
Here’s the good news: you can start from either direction.
As a Naturopath and Hypnotherapist, I work with clients using a “top-down” (nervous system → gut) and “bottom-up” (gut → brain) approach to healing.
Here’s what that might look like:
1. Balance the Microbiome
Use food, herbs, and supplements to reduce inflammation and build up beneficial bacteria. This supports neurotransmitter production (like serotonin and GABA) and improves your stress resilience.
2. Eat in a Calm State
Digestion doesn’t happen well in fight-or-flight mode. Slow down, chew well, and try a few deep breaths before eating. This simple shift supports nutrient absorption and nervous system regulation.
3. Use Nervous System Tools
Incorporate gentle breathwork, hypnotherapy, or grounding techniques. These help regulate your vagus nerve and calm both the gut and brain at once.
4. Test, Don’t Guess
Functional gut testing (like stool analysis or SIBO testing) can offer powerful insight into the root causes of symptoms like bloating, food sensitivities, or chronic anxiety.
The Takeaway
Your gut and brain are in constant conversation, so if you’re trying to fix your anxiety or digestion in isolation, you’re likely missing a key piece.
By supporting the gut–brain axis, you can begin to feel clearer, calmer, and more in tune with your body again.
