Does what you eat affect your stress levels?

Have you ever noticed that when you’re stressed, your stomach feels uneasy? Maybe you experience bloating, indigestion, or even more severe gut issues like irritable bowel syndrome (IBS). This is because your brain and gut are directly connected through what’s called the brain-gut microbiome (BGM) system. Scientists are learning that the trillions of bacteria living in your gut (your microbiome) do much more than help digest food, but also play a crucial role in your mental health.¹

A recent study explored how the gut microbiome can impact a person’s ability to handle stress and be more resilient. The study found that people who are better at coping with stress (high-resilience individuals) have a healthier gut microbiome, which in turn supports their mental wellbeing.¹

What is stress resilience, and why does it matter?

Resilience is your ability to recover from stressful situations and adapt to challenges. It doesn’t mean you never feel stress or anxiety, but rather that you’re able to cope with difficulties in a way that doesn’t overwhelm you. People with high resilience tend to experience lower levels of anxiety and depression, and they may even have better physical health.¹

Many factors influence resilience, including personality traits, social support, and even genetics. But what this study highlights is that your gut microbiome also plays a significant role in how well you handle stress.

The gut microbiome’s role in stress and mental health

Your gut microbiome is made up of trillions of bacteria, fungi, and other microorganisms that live in your digestive tract. These microbes help with digestion, immune function, and - importantly - mental health.² Scientists now know that the gut communicates with the brain through the vagus nerve, immune system, and various chemical signals, influencing mood, emotions, and cognitive function.²

According to the study, people with high resilience had:¹

• A more diverse and balanced gut microbiome (known as eubiosis).

• Higher levels of anti-inflammatory gut bacteria that protect gut health.

• Gut bacteria that produce important compounds like short-chain fatty acids (SCFAs), which reduce inflammation and support brain function.

• Higher levels of beneficial metabolites (such as N-acetylglutamate and dimethylglycine) that support gut barrier integrity and reduce inflammation.

In contrast, people with lower resilience had less diversity in their gut microbiome, more inflammation, and lower levels of these beneficial compounds, which could make them more vulnerable to stress-related mental health issues like anxiety and depression.

The brain changes seen in resilient individuals

The study also used brain imaging to see how the brains of resilient people differed from those who struggled with stress. The results showed that highly resilient individuals had:¹

• Stronger connections between brain regions involved in emotional regulation, helping them manage stress better.

• Reduced activity in areas linked to excessive worry and fear.

• Better connectivity in reward and motivation circuits, which helps people stay positive and engaged.

This means that resilience isn’t just about mindset. It has a biological foundation rooted in both brain function and gut health.

Can you improve your gut health to boost resilience?

The good news is that even if you’re not naturally resilient, there are ways to strengthen your ability to cope with stress - and improving your gut health is one of them. Here are some simple, science-backed steps you can take:³

• Eat more fibre: Fibre-rich foods like fruits, vegetables, whole grains, and legumes help feed beneficial gut bacteria, promoting a healthy microbiome.

• Include fermented foods: Foods like yogurt, kefir, sauerkraut, kimchi, and miso contain probiotics that support gut health.

• Manage stress: Practicing mindfulness, meditation, and deep breathing can reduce stress and improve gut health.

• Exercise regularly: Physical activity has been shown to promote gut diversity and improve mental wellbeing.

• Get enough sleep: Poor sleep disrupts both gut health and mental health, making stress harder to manage.

• Stay hydrated: Drinking enough water helps with digestion and overall gut function.

Limit processed foods and sugar: These can contribute to inflammation and disrupt the balance of good bacteria in the gut.

The numan take

Your gut and brain are deeply connected, and the health of your gut microbiome can impact your ability to handle stress. By taking steps to improve your gut health - through diet, exercise, and stress management - you can support not only your digestion but also your mental resilience. Looking after your gut could help build a healthier, more stress-resilient life.

Reference

1. An E, Delgadillo DR, Yang J, Agarwal R, Labus JS, Pawar S, et al. Stress-resilience impacts psychological wellbeing: Evidence from brain-gut microbiome interactions. Nat Ment Health [Internet]. 2024;2(8):935–50. Available from: http://dx.doi.org/10.1038/s44220-024-00266-6

2. Sasso JM, Ammar RM, Tenchov R, Lemmel S, Kelber O, Grieswelle M, et al. Gut microbiome-brain alliance: A landscape view into mental and gastrointestinal health and disorders. ACS Chem Neurosci [Internet]. 2023;14(10):1717–63. Available from: http://dx.doi.org/10.1021/acschemneuro.3c00127

3. Aziz T, Hussain N, Hameed Z, Lin L. Elucidating the role of diet in maintaining gut health to reduce the risk of obesity, cardiovascular and other age-related inflammatory diseases: recent challenges and future recommendations. Gut Microbes [Internet]. 2024;16(1):2297864. Available from: http://dx.doi.org/10.1080/19490976.2023.2297864