Ever had a gut feeling? That’s not just a saying - it’s biology.

Your gut and brain are in constant conversation, sending messages back and forth through nerves, hormones and chemical signals. What you eat doesn’t just influence digestion, it plays a powerful role in how calm, energised, focused (or frazzled) you feel day to day.

Supporting this gut–brain connection doesn’t require perfection, restriction or cutting out everything you love. Small, consistent food choices can make a real difference, and often faster than you think.

Here are 7 ways to support your gut and brain through food:

1. Fibre feeds feel-good microbes

Fibre is one of the most important nutrients for gut and brain health, and plenty of us don’t get enough of it.

Foods like vegetables, fruit, whole grains, legumes, nuts and seeds feed the beneficial bacteria in your gut. These microbes help produce compounds that support stable energy, calmer moods and a more balanced, resilient stress response.

2. Colourful plants do more than you think

Eating the rainbow isn’t just for show.

Berries, olive oil, dark chocolate, leafy greens and colourful vegetables are rich in polyphenols - A.K.A plant compounds that support microbial diversity in the gut and help reduce inflammation linked to low mood, fatigue and brain fog.

3. Healthy fats support calm and clarity

Your brain is nearly 60% fat, so the types of fats you eat really matter.

Omega-3 rich foods like salmon, sardines, walnuts, chia and flaxseed support brain function, nervous system regulation, inflammation, gut, skin and hormone health.

4. Balanced meals = balanced energy

When blood sugar crashes, energy and moods go with it.

Meals that combine quality carbohydrates with protein, fibre and healthy fats help keep blood sugar steady, and support more consistent energy and balanced moods throughout the day.

5. Fermented foods, little and often

Fermented foods like yoghurt, kefir, kimchi and kombucha introduce beneficial bacteria to the gut, supporting a healthy and diverse gut microbiome. 

You don’t need large amounts. A small serve a few times a week is enough to make a difference.

6. How you eat matters too

Gut health isn’t just about what you eat, it’s also about how you eat.

Slowing down, sitting to eat and choosing warm, nourishing meals helps switch your body into rest-and-digest mode, supporting smoother digestion and a calmer nervous system.

7. Your gut helps make your mood

Here’s a fact worth remembering: up to 90% of serotonin, a key neurotransmitter involved in mood and emotional balance, is produced in the gut.

When your gut is well nourished and supported, your brain often feels more stable, calm and resilient as a result. Gut care really is mood care.