We often think of mental health as something that lives purely in the brain – but actually, your mood, focus, and emotional resilience are also deeply rooted in your gut, your plate, and your daily routines.

In this post, I detail a few key areas where nutrition and lifestyle act as powerful interventions to support mental wellbeing. From gut health and fibre to blood sugar regulation and the vagus nerve, it’s all connected. And it all matters.

The Gut-Brain Axis: It’s a Two-Way Street

The gut-brain axis is the communication network between your gastrointestinal tract and your brain. The vagus nerve acts as the key information highway, carrying signals from your gut to your brain and back again.

– 80% of messages travel from the gut up to the brain – which means that it is normal to experience anxiety if your stomach is upset
– Gut microbes produce neurotransmitters and affect mood and inflammation
– A disrupted microbiome means higher rates of anxiety, depression, and fatigue.

Studies have shown that individuals with depression often have less diverse gut microbiomes. Unfortunately, the risk of depression is increased by 20% with each round of antibiotics. But we can restore our gut health after antibiotics with the right tools and support.

Signs of poor gut health that may show up as mood symptoms include low energy, depression, anxiety, and brain fog.

You may have heard that 90–95% of serotonin is made in the gut. Most of the body’s serotonin is produced by the cells lining your digestive tract.

However, this gut-derived serotonin doesn’t cross into the brain. The serotonin that affects your mood, motivation, and mental wellbeing is actually made within the brain itself, from the amino acid tryptophan.

That said, the gut still plays a huge role in mental health. The microbiome influences how much tryptophan is available, regulates inflammation, and sends signals to the brain via the vagus nerve – all of which can shape how you feel mentally and emotionally.

Fibre: Fuel for Your Gut and Your Mood

Fibre supports gut health and produces short-chain fatty acids (SCFAs), which lower inflammation and support neurotransmitters.

– Aim for 30+ plant foods/week
– Include prebiotics: onions, garlic, artichokes, oats
– Eat fermented foods: kefir, sauerkraut, kimchi, miso

• Aim for 30+ plant foods/week
• Include pre-biotics: onions, garlic, artichokes, oats
• Eat fermented foods: kefir, sauerkraut, kimchi, miso
• Soluble fibre (oats, chia, psyllium)
• Resistant starch (cooled potatoes, green bananas)
• Polyphenols (berries, olive oil, cacao, green tea, pomegranate)
• Focus on diversity and colour
• Add a fibre supplement if needed – acacia fibre, chia seeds, flaxseed, PHGG green banana resistant starch

Neurotransmitters and the Power of Protein

Neurotransmitters like serotonin and dopamine are made from amino acids, which come from the protein we eat.

• Examples:
  – Serotonin: Tryptophan + B6, magnesium, iron
  – Dopamine: Tyrosine/Phenylalanine + B12, folate, copper
  – GABA: Glutamine + B6
  – Acetylcholine: Choline + B5

• Tips:
  – Eat 20–30g of protein per meal
  – Combine animal and/or plant proteins
  – Try not to skip meals, especially breakfast!

Blood Sugar Balance = Mood Stability

Blood sugar crashes can cause anxiety, fatigue, and irritability.

Supportive habits include;

• Combining protein, fibre, and a small amount of healthy fats at every meal
• Avoid caffeine on an empty stomach or try adding whey protein to your coffee
• Take a walk after meals

Nervous System Regulation: Activate the Vagus Nerve

The vagus nerve helps shift your body into rest-and-digest mode. Daily practices to improve vagal tone:

• Diaphragmatic breathing (exhale longer than inhale)
• Cold exposure (face splashes, cold showers)
• Humming, chanting, singing
• Gargling and mindful chewing
• Remembering to adopt good posture and consistent movement

Other Lifestyle Factors That Support Mental Health

Sleep:
– Poor sleep increases inflammation and cravings
– Prioritise an evening routine with magnesium if needed and avoid blue light that comes from devices and LED’s

Movement:
– Boosts brain function and insulin sensitivity
– Include walking, Pilates, yoga, swimming or other exercise you enjoy

Sunlight & Nature:
– Sunlight boosts serotonin which is later converted to melatonin
– Nature reduces cortisol and supports mental health, so enjoy time outside

Recap: A Simple Framework for Mental Wellness

Simple but effective tools for your mental health;
– Eat the rainbow (aim for 30+ plants per week)
– Include high-quality protein at every meal
– Balance blood sugar with fibre, fats, and protein
– Support your nervous system daily with breathwork
– Prioritise sleep, movement, and sunlight exposure – including sunrise and sunset
– Create lifestyle rhythms that foster calm and joy

Final Thoughts

Mental health is complex – but your nutrition and lifestyle create the foundation for healing and resilience when big life circumstances occur, which they inevitable will.

Start small. Choose one or two changes and build from there. Supporting your mental wellbeing starts with nourishing your body and your nervous system, one meal, one breath, one day at a time.