The Gut-Brain-Stress Axis:

How Your Microbiome Feels Your Stress

We often think of stress as something that lives only in the mind - racing thoughts, busy schedules, endless to-do lists. But your gut feels stress just as much as your brain does.

The connection between the gut and brain is called the gut-brain axis, and it’s a two-way street: chronic stress can disrupt the microbiome, while imbalances in the microbiome can fuel anxiety, brain fog, and fatigue. Understanding this loop is essential for building real resilience.

How Stress Affects the Gut

When stress hormones rise, digestion becomes less of a priority for the body. Over time, this leads to:

• Reduced stomach acid and enzyme production → poor breakdown of food and nutrient absorption.

• Changes in gut motility → leading to constipation, diarrhea, or alternating between the two.

• Weakened gut barrier (“leaky gut”) → allowing inflammatory compounds to escape into circulation.

• Shifted microbiome balance → stress favors the overgrowth of less friendly bacteria.

The result? Digestive discomfort, inflammation, and nutrient depletion that leave the body even less equipped to handle stress.

How Gut Imbalances Affect the Brain

The gut communicates with the brain via the vagus nerve, hormones, and neurotransmitters. When the gut is out of balance, the brain feels it too.

• Mood: Up to 90% of serotonin is produced in the gut. Disruptions can feed into low mood or irritability.

• Focus: Inflammation in the gut can cross the blood-brain barrier, contributing to brain fog.

• Stress reactivity: A disrupted microbiome makes the nervous system more sensitive, so everyday stress feels bigger.

Foods and Herbs That Support the Gut-Brain Axis

The good news: even small changes in diet and daily habits can strengthen this loop in your favor.

• Fermented foods: sauerkraut, kimchi, kefir, or unsweetened yogurt for diverse probiotics.

• Prebiotic fibers: foods like garlic, onions, leeks, and asparagus that feed good bacteria.

• Polyphenol-rich plants: berries, green tea, rosemary, and cacao help nurture microbiome balance.

• Nervine teas: chamomile, lemon balm, or oatstraw soothe both gut and nervous system at once.

Simple Practices to Reconnect Gut and Brain

• Eat slowly and chew well: mindful eating signals safety to the nervous system.

• Create mealtime rituals: even two minutes of calm before eating helps digestion.

• Support circadian rhythm: regular mealtimes help both gut microbes and stress hormones stay in

• sync.

The Bottom Line

Your gut and brain are in constant conversation. Stress that goes unchecked can disrupt the microbiome, while an imbalanced gut makes stress harder to manage. By supporting both sides of this axis with nutrition, herbs, and mindful habits, you create resilience from the inside out.

That’s why in the Executive Burnout Reset Program, I place a strong focus on gut health alongside nervous system support - because when your digestion is thriving, your brain and stress response thrive too.

Want to learn how to strengthen your gut-brain connection? Book a discovery call and start building resilience that lasts.

Important Information.  I am a clinical nutritionist and holistic health professional. I am not a medical doctor. This article is for informational purposes only and is not intended to be a substitute for proper medical treatments or care. Always consult with your medical doctor before making any changes to your diet, lifestyle, or fitness programs.