Your gut and brain have a complex and sensitive relationship. They are constantly talking to each other through a bidirectional communication system called the gut-brain axis, which helps keep many essential body functions in balance.

Most of the time, this communication runs smoothly. But when the gut is unhealthy, it can send signals to the brain that trigger a wide range of physical symptoms and health issues.

The most obvious complications are digestive problems, but because the gut-brain axis is interconnected with other systems, that only scratches the surface of what can develop.

• Many hormone imbalances and disorders can be traced back to an unhealthy gut.
  

• Roughly 70% of your immune system is housed in your gut and directed by your gut microbes, which means an unhealthy gut can lead to impaired immunity.

• Numerous aspects of metabolic health, including weight regulation, are influenced by chemicals produced in your gut.

• More serious health conditions, including cardiovascular disease, cancer, and type II diabetes, have also been linked to disruption of the gut-brain axis caused by poor gut health.

And now, we’re learning the impact of poor gut health isn’t only physical.

Turns out, anxiety isn’t “all in your head.”

Modern research shows that an unhealthy gut microbiome could be sending signals to your brain that are to blame for those racing thoughts, tense feelings, and “gut-wrenching” sensations that typically follow a stressor.

This article will break down what the gut-brain axis is and how its communication networks (particularly the gut microbiome) can affect anxiety and your overall mental well-being. We’ll also look at natural strategies you can use to support and strengthen this connection so your gut stays healthy and you feel calmer, clearer, and more emotionally balanced.

The Gut-Brain Axis Explained

To understand how gut health influences anxiety, it helps to first look at the system that allows the gut and brain to stay in constant conversation (the gut-brain axis) and how it is responsible for coordinating many essential functions that affect both physical and mental health.

What Is the Gut-Brain Axis?

The gut-brain axis is a multi-system network of nerves, hormones, and chemical messengers that links your digestive system with the nervous, endocrine, and immune systems.

This communication is multi-directional, meaning the brain can send signals that affect the gut (such as stress causing an upset stomach), while the gut can send messages that influence the brain (such as signals that affect mood and cognition).

We’ll explain exactly how the brain and gut communicate through these interconnected pathways a little further down, but for now, think of it as a superhighway of 24/7 information exchange that maintains the body’s natural state of balance, keeping critical functions like digestion, immunity, metabolism, and stress response regulated.

However, researchers have discovered that an unhealthy gut can disrupt this communication, resulting in a variety of health issues, one of the most notable being its impact on cognitive function and mood regulation.

So, while we’ve long been told mood disorders are chemical imbalances of the brain (which can still be true), and it might feel like it’s your brain that never “shuts up,” science is showing that if your microbiome is unhealthy, your gut might actually be the one that’s doing the talking and to blame for heightened anxious reactions.

We’ll explore the science behind how the gut influences anxiety in the next section. But first, let’s go over the history of how the gut-brain axis was identified and how it has been and is being studied.

The Science Behind the Gut-Brain Axis: From Discovery to Today’s Research

The idea that the gut and brain influence one another might be a hot topic in health communities and modern research settings these days, but it’s far from new. While the gut-brain connection wasn’t formally named the “gut-brain axis” until the 1980s, researchers have been studying the gut-brain relationship in different ways since the early 1900s.

Numerous clinical studies have confirmed that poor gut health can disrupt this communication system, leading to issues such as IBS, leaky gut, and chronic inflammation. Research has also shown links to immune dysfunction, hormone imbalances, metabolic problems, and mood disorders. More recent work is even examining the gut’s role in serious cognitive conditions such as Parkinson’s and Alzheimer’s disease.

Today, modern researchers continue to explore the gut-brain axis and mental health, but are really zeroing in on how an imbalanced gut microbiome disrupts this system and affects anxiety. 

We’ll discuss what they’ve discovered in more detail shortly, but first, let’s break down the specific communication pathways that allow the gut and brain to stay in constant contact.

The Communication Channels of the Gut-Brain Axis

The gut-brain axis is a complex communication system that connects several body systems. Three main channels keep these two organs “talking.” The last one we’ll discuss (the gut microbiome) is where scientists are discovering some of the most profound connections to mental health and anxiety.

1: The Nervous System

The nervous system is a complex network made up of specialized cells called neurons and supporting cells called glia. Together, they act as the body’s internal wiring, allowing for rapid, direct communication between the brain and the gut.

The nervous system is composed of several interconnected divisions, all of which play a vital role in the gut-brain axis.

The Central Nervous System (CNS)

The central nervous system is the “headquarters” for the body’s entire nervous system. Made up of the brain and spinal cord, it acts as the master control center, processing information from both inside and outside the body and coordinating nearly every function you perform. Every movement, thought, and emotional reaction runs through the CNS.

When it comes to the gut-brain axis, the CNS serves as the command hub that makes sense of all the signals coming from the gut. Messages from the gut microbiome, hormones, and nerves are received here, then translated into responses that shape mood, behavior, and the way you handle stress.

The Autonomic Nervous System

The autonomic nervous system is the part of your nervous system that controls involuntary bodily functions, such as your heart rate, breathing, and digestion. It acts as a key messenger between your brain and your gut, and it has two main divisions:

• The Sympathetic Nervous System (SNS): This system is responsible for your body’s fight-or-flight reactions, which prepare you for action during times of stress or danger.

This response is crucial for survival, but when everyday stressors are constantly added, it can push your SNS into overdrive, leaving your nervous system stuck in a state of high alert and you feeling anxious and on edge.

• The Parasympathetic Nervous System (PNS): In contrast, your parasympathetic nervous system is all about “rest-and-digest.” This system works to calm your body and mind, promoting feelings of relaxation and connection. The PNS helps your body repair and recover, effectively balancing out the constant activation of the sympathetic nervous system. It's the part of you that helps you wind down and feel at peace.

When things are running smoothly, the sympathetic and parasympathetic systems work together to create emotional balance in your body. It’s when the SNS is overactive and the PNS cannot keep up that things start to have a noticeable impact on both your mood and your digestion.

The Enteric Nervous System (ENS)

Your gut also has its own extensive network of neurons embedded in the walls of your gastrointestinal tract, called the enteric nervous system (ENS), that communicates with your central nervous system via the vagus nerve (which we’ll discuss next).

The ENS is a very complex system (it has more nerve endings than your spinal cord) and is responsible for producing and moving neurotransmitters, including about 95% of your body's serotonin (your "feel-good" hormone). This makes the ENS a powerful regulator of your emotions. So much so that it’s even been nicknamed “the second brain.”

While the ENS can function somewhat independently from your central nervous system in relaying information from your brain, it also receives signals from both your sympathetic nervous system (SNS) and parasympathetic nervous system (PNS).

This communication is vital because it's crucial that the ENS receives and sends balanced signals from both the SNS and PNS to keep you feeling steady and calm. If one system, like the SNS, dominates, you can feel constantly stuck in a "fight-or-flight" state.

The Vagus Nerve

The vagus nerve is a long nerve that runs from the brain all the way down to the abdomen and connects the brain to various organs, including the gut. It is the most direct link between the brain and gut and is a critical pathway in the gut-brain communication process.

It's connected to both the enteric nervous system (ENS) and the autonomic nervous system (ANS) and is responsible for facilitating vital two-way communication between the brain and the ENS, and is a major component of the parasympathetic nervous system (PNS).

This communication via the vagus nerve transmits sensory information from the gut to the brain and motor signals from the brain to the gut and other visceral organs, such as the heart and lungs, which play a vital role in things such as regulating heart rate, digestion, and mood.

2: Hormones and the Immune System

The gut and brain also communicate using hormones and signals from the immune system. These systems play a significant role in the conversation, with inflammation and hormonal signals traveling between the two organs.

For example, stress hormones from the brain can affect your gut, and inflammation in the gut can send signals to the brain that may contribute to anxiety and depression.

3: The Gut Microbiome

Last but certainly not least, the trillions of microorganisms in the gut, known as the gut microbiome, are a crucial part of the gut-brain communication axis.

These bacteria and fungi produce chemicals that regulate the metabolism, immune system, and neurotransmitters such as serotonin and GABA. So, if these “gut bugs” are unhealthy or imbalanced (a state called dysbiosis), the gut can send signals to the brain that negatively influence how you think and feel.

Studies show that an imbalanced microbiome is linked to immune dysfunction, poor metabolic control, weight challenges, mood imbalances, and more. In fact, you’d be hard-pressed to find one chronic disease that has not at least been associated with an imbalance in the gut microbiome.

Because of this, scientists consider the gut microbiome a critical piece of the gut-brain axis, with growing evidence that imbalances in gut bacteria contribute not only to immune and metabolic problems but also to mood disturbances and anxiety.

How Gut Health Affects Mental Health

Think about the last time you were nervous and felt “butterflies” in your stomach, were hit with bad news and it felt like somebody punched you in the gut, or a moment when you were so stressed your stomach felt upset. That is the gut-brain connection in action. The anxiety you feel as a response to stress is your gut sending signals to your brain and vice versa.

While research is still ongoing, evidence suggests that one reason this connection can break down is an unhealthy gut microbiome. Imbalances seem to play a significant role in mood regulation and in how strongly anxiety shows up as a reaction to stressors.

The connection is still being studied, but several mechanisms have been identified:

• Neurotransmitter Imbalance: The gut produces neurotransmitters and chemical messengers that can travel to the brain and influence mood, stress levels, and even memory. These include dopamine, gamma-aminobutyric acid (GABA), and serotonin. In fact, the majority of the body’s serotonin is produced in the gut.

All of these neurotransmitters are essential for mood regulation and have been studied for their role in anxiety. If the gut is balanced and healthy, these signals help maintain stability. But when the microbiome is out of balance, the gut-brain axis can break down.

• Inflammation: Disruptions in the microbiome may increase inflammation, alter stress hormone activity, and interfere with healthy brain signaling. Research has linked these changes to heightened anxious feelings and greater stress sensitivity.
  

• Dysregulated Stress Response: Additionally, poor gut health can also dysregulate the body's stress response. Elevated stress levels, in turn, can further damage the gut, creating a vicious cycle where stress worsens gut issues.

So, does poor gut health cause anxiety? Research is still underway, but from what we know so far, it’s not that an unhealthy gut directly causes anxiety disorders. However, it can potentially amplify your brain's response to stress, making you more susceptible to anxious feelings.

A better way to ask the question is, “Is gut health linked to anxiety?” Based on what research shows, the answer is yes. There is a correlation between imbalanced gut health and higher levels of anxiety.

Bottom line: Poor gut health does not mean you will automatically develop anxiety or a mood disorder, but it may raise your risk and influence how strongly anxiety shows up in general. Essentially, if your gut is unhealthy, facing a stressor makes anxiety a more likely reaction, and the worse the imbalance, the more intense that reaction can become.

How to Support the Gut-Brain Axis

Stress, anxiety, and gut health go hand in hand, and we know the healthier your gut is, the better your body can regulate mood and respond to stress. Therefore, prioritizing gut health is one of the most practical ways to support your overall health and mental well-being.

What you eat, the supplements you choose, and even your daily habits can all influence how healthy your gut is and, in turn, how smoothly the gut-brain axis functions.

Here are some evidence-informed ways to strengthen it and improve gut health for anxiety. By adopting these simple practices, you can create a positive feedback loop where a healthy gut supports a calm mind, and a calm mind supports a healthy gut.

Follow a Gut Health Diet

The food you eat plays a significant role in keeping your gut microbiome balanced and healthy. While everyone’s gut reacts to food differently, and certain medical conditions, such as IBS, Celiac disease, or inflammatory bowel disease, require more specific diets, there are general dietary patterns known to support gut health.

Foods that support gut health include:

• High-Fiber Foods: Fiber from fruits, vegetables, legumes, and whole grains acts as fuel for beneficial gut bacteria.

• Prebiotic-Rich Foods: Prebiotics are specific types of fiber that promote the growth of healthy microbes. Foods like onions, garlic, bananas, asparagus, and leeks are excellent sources of these nutrients.

• Probiotic Fermented Foods: Probiotics are live microorganisms that, when consumed in adequate amounts, support a balanced gut microbiome. Foods like yogurt, kefir, sauerkraut, kimchi, tempeh, and miso naturally contain beneficial bacteria that can help diversify your gut microbiome.

• Omega-3 Fatty Acids: Known as “good fats”, omega-3s found in fatty fish, walnuts, flaxseeds, and chia seeds are known for their anti-inflammatory properties. Reduced inflammation in the gut can lead to better signaling to the brain.

• Polyphenol-Rich Foods: Berries, green tea, dark chocolate, and olive oil contain plant compounds that feed beneficial microbes and support brain health.

By consistently including these foods, you can help create a gut environment that supports microbial diversity and reduces inflammation, two key factors in promoting optimal gut health.

If you struggle to get these foods into your diet, a quality fiber, probiotic/prebiotic, omega-3, and daily greens supplement could be beneficial to fill the gaps and ensure your gut is consistently getting the nutrients it needs to function at its best.

Adopt Meal Habits That Support Gut Health and Provide Anxiety Support 

What you eat matters, but how you eat and even what you do after meals can also influence the health of your gut and the way your body responds to stress.

Here are a few simple adjustments to mealtime habits that can support smoother digestion and may help regulate the gut-brain connection:

• Slow down while eating: Chewing thoroughly gives your digestive system a head start and can reduce bloating or discomfort.

• Eat smaller, balanced meals: Large meals can overwhelm digestion and trigger gut discomfort, which may worsen anxious feelings.

• Stay hydrated: Drinking enough water supports healthy digestion and keeps gut motility regular.

• Limit late-night heavy meals: Eating a heavy meal too close to bedtime can interfere with digestion and sleep quality.

• Be mindful while eating: Reducing distractions and stress at mealtimes helps your nervous system stay in “rest-and-digest” mode.

• Take a short walk after meals: Light movement after eating can improve digestion, stabilize blood sugar, and promote a sense of calm, all things that can help support the gut-brain connection.
  
  

Even small shifts in how you approach meals can create a positive feedback loop. By supporting digestion, you give your gut-brain axis the best chance to function smoothly, which in turn helps promote a calmer, more balanced mood.

Incorporate Lifestyle Habits That Promote Better Gut Health and Anxiety Support

Your daily habits can have a direct impact on the stress–anxiety–gut health connection. Chronic stress, poor sleep, lack of exercise, and carrying excess weight can all disrupt the microbiome, while healthy routines help strengthen it.

Here are a few gut health and anxiety lifestyle habits to pay close attention to:

• Weight management: Research comparing obese and lean individuals found that those with obesity often have less diverse gut bacteria.

• Exercise: Physical activity and gut function are closely connected. Regular physical activity has been shown to positively alter the gut microbiome and reduce inflammation, which can improve mood and reduce anxiety.

• Sleep optimization: Poor sleep can negatively impact your gut bacteria and increase gut inflammation, disrupting the gut-brain connection. Aim for 7-9 hours of quality sleep per night. If you struggle with sleep, consider a natural sleep supplement that provides restorative sleep support.

• Stress reduction: Chronic stress is one of the most significant disruptors of the gut-brain axis. Finding ways to lower stress, such as practicing mindfulness, meditation, deep breathing, or yoga, can help calm your nervous system, which in turn sends positive signals to your gut.

• Limit ultra-processed foods, alcohol, and smoking: These lifestyle factors can damage gut microbial diversity and increase inflammation.

• Avoid unnecessary antibiotics: Sometimes, antibiotics are necessary. However, antibiotic overuse is well-known to disrupt the microbiome and can lead to long-term imbalances.
  
  

Consider Supplements for Gut Health and Anxiety Support 

A healthy lifestyle and gut-friendly diet are the foundation. Supplements step in to fill nutrient gaps that are essential for gut and overall health. However, there are also certain formulas specifically designed to support gut-brain communication and emotional balance that you can’t get from food alone. 

Here are some of the most researched supplement options known to promote better digestion, a healthy gut microbiome, and/or stress support:

• Probiotic Supplements: Probiotics are live microorganisms that, when consumed in adequate amounts, support healthy microbial balance. Certain strains have even been studied for their calming effects on the brain. Examples include Lactobacillus rhamnosus and Bifidobacterium longum. Sometimes referred to as “psychobiotics,” these probiotics may promote additional relaxation and mood balance.

• Prebiotic Supplements: While probiotics introduce beneficial bacteria, prebiotics feed the healthy bacteria already living in your gut. Emerging research suggests that prebiotics such as fructans and galactooligosaccharides may also improve stress resilience and support mental well-being.

• Digestive Enzymes: Digestive enzyme formulas help break down food more efficiently, reducing digestive discomfort that can negatively impact the gut-brain axis. By easing digestion, they may indirectly support both gut balance and mental clarity.

• Milk Thistle and Caprylic Acid: Milk thistle and caprylic acid are shown to provide gut lining protection and support the overall health of the GI tract.

• Lemon Balm: Traditionally used as a calming herb, lemon balm may promote relaxation and support restful sleep. It has also been studied for its role in relieving bloating and digestive discomfort, making it a useful plant extract for both digestive and emotional support.

• Glutamine: Glutamine is an amino acid that is important for maintaining the integrity of the gut lining. A healthy gut barrier supports balanced signaling through the gut-brain axis.

• Magnesium: Magnesium is an essential mineral involved in hundreds of processes throughout the body, including nervous system regulation and digestion. Different forms are used for different purposes. Magnesium glycinate is well-absorbed and often chosen for its calming properties and sleep support. Magnesium citrate and magnesium oxide are more commonly used to promote healthy digestion and bowel regularity.
  

• Ashwagandha KSM-66: Ashwagandha is well-studied for its ability to help the body adapt to stress, promote relaxation, and support healthy cortisol levels. While it doesn’t have any known direct benefits that support healthy gut mitochondria, because chronic stress can disrupt the gut microbiome and gut barrier, supporting the stress response with KSM-66 may indirectly support a healthy gut.

It’s important to note that supplements for gut health and anxiety are designed to complement, not replace, a gut-friendly diet and healthy lifestyle. And as always, consult a healthcare professional before starting any new supplement regimen, especially if you have a medical condition or take prescription medications.

Best Supplements to Support the Gut-Brain Axis

Gut health and anxiety support supplements are extremely popular and easy to find. However, not all brands carry the same level of quality or transparency. When choosing supplements, it’s important to look for products that use clinically studied ingredients, provide full label transparency, and undergo third-party testing to ensure purity and safety.

At Revive Supplements, all of our supplements are crafted with clinical dosing, Informed Sport Certification, and third-party testing so you know exactly what you’re putting into your body.

And when it comes to gut health, we believe it is so important that we have an entire line of gut and digestive support formulas. We also have a dedicated line of supplements for stress support and sleep if you need additional natural anxiety support. 

We offer many of the gut-health supplements mentioned above, such as omega-3 fatty acids, glutamine, magnesium glycinate, formulas with pre- and probiotics, and digestive enzymes, so you can build a gut health stack that fits your unique needs.

However, if you’re not sure where to start, there are a couple of stand-out products in our gut health and stress support categories that take away the guesswork. These formulas combine several scientifically backed ingredients that support gut health and digestion, or encourage a sense of calm and well-being, making them great options for those looking to support the gut-brain axis. 

Best Revive Supplements for Gut Health 

Revive Gut Health+

If you are looking for the most advanced gut health supplement to support healthy microbiome balance and digestive function, this is it. Revive Gut Health+ capsules combine prebiotics, probiotics, and digestive enzymes to support microbial balance, reduce bloating, and promote healthy digestion.

But we didn’t stop there. This unique gut-health supplement also contains natural ingredients such as caprylic acid, thyme, and milk thistle, which can help support gut lining integrity and overall digestive wellness.

Gut Health+ is an excellent choice if you want overall digestive and gut support. It also stacks well with other gut health supplements like glutamine and daily greens powder. 

Revive GI+

This is another comprehensive gut health supplement that is formulated to support digestive health by enhancing gut lining integrity and promoting a healthy gut microbiome.

Revive GI+ is a powder supplement that contains prebiotics that help restore and maintain a balanced gut environment, as well as ingredients like apple pectin, soy lecithin, and licorice extract to support and strengthen the gut lining, further nourish healthy bacteria, and promote overall digestive comfort.

By protecting the gut lining and microbiome, GI+ helps create the foundation for healthier digestion, stronger immunity, and more stable mood regulation.

Best Supplements for Additional Stress Support

Revive Calm+

Stress and anxiety can disrupt both your mood and your gut, making it harder for the gut-brain axis to stay balanced. Revive Calm+ combines L-theanine, GABA, inositol, 5-HTP, magnesium, and B6 to promote relaxation, support serotonin balance, and ease the stress response.

Calm+ is a great supplement to consider if you’re looking for extra support to calm the mind and support a healthy mood.

Revive Cortisol Support

Cortisol is the body’s primary stress hormone. While it’s essential in small amounts, chronically high cortisol can disrupt digestion, weaken the immune system, and heighten anxiety. Revive 

Cortisol Support combines magnesium, phosphatidylserine, rhodiola, magnolia, and L-theanine to support balanced cortisol levels, stress relief, and mental focus.

This supplement is a great option if you’re looking to manage stress while also protecting gut health and supporting healthy gut-brain communication.

Revive Mushroom Complex

This unique blend of Lion’s Mane, Reishi, Maitake, Shiitake, and Chaga supports immune defense, stress balance, and mental clarity. Additionally, mushrooms have polysaccharides and other nutrients that support gut and cellular health.

Revive Mushroom Compex is the perfect addition to any supplement stack if you want a supplement that supports the gut, brain, and immune system, which are all important for healthy gut-brain communication.

Conclusion

Mental health has always been a complex challenge, and unfortunately, the American Psychiatric Association’s most recent annual mental health poll shows that anxiety among U.S. adults is rising.

Most anxiety solutions focus on stress-relieving techniques like breathing exercises, meditation, therapy, or prescription drugs. While these approaches are valuable, they tend to be more reactive in nature.

Supporting your gut through diet, lifestyle, and targeted supplements is a proactive way to promote better digestion and nourish the trillions of microbes in your gut that must stay balanced for the gut-brain axis to function properly and support mental well-being.

The health of your digestive system plays a crucial role in just about every aspect of your overall well-being, including mood regulation and stress response. If you aren’t prioritizing your gut health, you may be overlooking one of the most important foundations for mental resilience.

Get started today by checking out the Revive Supplements gut health supplements, including our best sellers Gut Health and GI+, and if you need additional anxiety support, our stress-support formulas.

Incorporating these supplements alongside a gut-friendly diet and healthy daily habits is one of the best steps you can take to strengthen the gut-brain connection that science now shows is critical for both body and mind.