By Jenna Deinzer, RDN
Have you ever been told to “listen to your gut?” Or have you ever experienced “butterflies” in your stomach?
It turns out these aren’t just figures of speech.
Research shows there is a real connection between your gut and your brain and that the state of your gut directly influences how you think, feel, and even can have an impact on cognitive function.
Recognizing this link, Penn Medicine Princeton Health offers patients with gastrointestinal conditions, including irritable bowel syndrome, access to GI informed mental health therapy to help treat and manage symptoms.
What is the Gut-Brain Axis?
The gut-brain axis is the two-way communication network linking your gastrointestinal system with your central nervous system. Your central nervous system works with other systems in your body creating an even broader network at times too. Through a combination of nerves, hormones, and chemical messengers, your brain and gut are in constant conversation, influencing each other’s function every moment of the day.
One of the most important players in this connection is your gut microbiome—the vast community of trillions of bacteria, viruses, and fungi that reside primarily in your intestines.
They help digest your food, strengthen your immune system, and produce key neurotransmitters such as serotonin, dopamine, and GABA, all of which affect mood and behavior.
Research suggests that an unhealthy gut may contribute to mental health problems in several ways.
One major factor is dysbiosis, an imbalance in the gut microbial community. Dysbiosis can lead to inflammation in the gut and throughout the body. Chronic inflammation has been associated with the development of mood disorders such as depression and anxiety.
Additionally, people with gastrointestinal conditions, such as IBS, often report high rates of anxiety and depression.
A Vicious Cycle
An estimated 1 in 20 people in the United States are diagnosed with IBS (irritable bowel syndrome), according to the American College of Gastroenterology.
And while symptoms of IBS include bloating, constipation, diarrhea and abdominal pain, it is not just a stomach problem.
Doctors now recognize IBS as a condition where the gut and the brain aren’t communicating properly. In other words, they get their signals crossed.
Consequently, because your gut and brain are so connected, when you’re stressed, anxious or depressed, it can make stomach symptoms worse. This can create more anxiety, leading to a vicious cycle.
When to Seek Help
If you experience persistent gastrointestinal symptoms along with changes in mood, it may be time to consult a healthcare provider.
At Penn Medicine Princeton Health, a multidisciplinary team of doctors, nurses, dietitians, mental health professionals and others work together to treat both gut health and mental health.
Patients have access to GI cognitive behavioral therapy (CBT) as well as gut-directed hypnotherapy, which are recognized by the American Gastroenterological Association as effective tools in treating IBS and other gut-related disorders.
GI-CBT works by helping patients understand and change the thoughts, emotions, and behaviors that can intensify GI symptoms, while also teaching stress management and relaxation techniques.
Gut-directed hypnotherapy uses guided imagery and deep relaxation to calm the nervous system and reduce gut sensitivity.
Together, these therapies can help improve digestive and emotional well-being.
Tips to Support Gut and Brain Health
Small, sustainable changes to your daily habits can strengthen both gut health and mental wellness. Here’s how to start:
- Eat a diverse, fiber-rich diet. A wide variety of plant foods—fruits, vegetables, whole grains, nuts, and legumes—feeds beneficial gut bacteria and helps maintain a healthy microbiome.
- Add fermented foods. Yogurt, kefir, kimchi, sauerkraut, and miso are natural sources of probiotics, the good bacteria that can enhance digestion and support mood regulation.
- Stay well hydrated. Water is essential for healthy digestion and helps maintain the gut lining.
- Move regularly. Exercise not only improves mental health by boosting endorphins but also supports digestion and gut motility.
- Manage stress intentionally. Mindfulness practices, breathing exercises, and gut-focused psychological therapies like GI CBT and gut-directed hypnotherapy have been shown to improve both mental and gastrointestinal health.
- Be mindful with medications. Overuse of antibiotics, laxatives, and antacids can disrupt the microbiome and lead to long-term issues. Always use these under the guidance of a healthcare provider.
If you’ve been living with persistent GI issues or unexplained mood changes, listen to your gut and seek medical care. Thanks to advances in science and a growing understanding of the gut-brain axis, there are more tools than ever to treat GI symptoms in a holistic, effective way.
To find a physician affiliated with Penn Medicine Princeton Health call (800) 789-7366 or visit www.princetonhcs.org
Jenna Deinzer, RDN, is the lead dietitian at Penn Medicine Princeton Medical Center Princeton Center for Eating Disorders.
