The Gut-Brain Connection: How Nutrition Impacts Mental Health

When people think about mental health, food isn’t always the first thing that comes to mind. But as a dietitian who specializes in nutrition to support mental health and ADHD, I can tell you - what’s happening in your gut + what you eat can directly influence your brain.

The Science in Simple Terms

Your gut and brain are in constant conversation through something called the gut-brain axis. Think of it like a two-way street:

• Your brain sends signals to your gut (ever had “butterflies” when nervous?).

• Your gut sends signals back to your brain (through nerves, hormones, and even the trillions of bacteria living in your digestive tract - aka the gut microbiome).

  
  

The bacteria in our gut produce neurotransmitters, like serotonin and dopamine, which play a BIG role in mood, focus, and motivation. Nutrition directly impacts our gut microbiome, shaping whether it’s a supportive teammate for your mental health or a roadblock. 

What This Means for ADHD and Mood

If you’ve ever noticed your focus plummets after a sugar crash, or your anxiety flares when you skip meals, that’s the gut-brain axis in action. For people with ADHD or mood disorders, balancing blood sugar, supporting the microbiome, and reducing gut inflammation can make a noticeable difference in energy, concentration, and emotional regulation.

Approachable Nutrition Strategies

The good news: you don’t need an extreme diet or expensive supplements to support your gut-brain connection. Small, consistent changes matter most! 

1. Prioritize Fiber

Fiber feeds the “good” bacteria in your gut, which help produce feel-good brain chemicals. Fiber-rich foods often contain prebiotics, which are known as the “food for the microbiome.” Prebiotics are JUST as important as probiotics! 

• What to eat: oats, apples, beans, lentils, chia seeds, and colorful veggies.

  
  

2. Balance Protein and Carbs

Protein provides amino acids (the building blocks for neurotransmitters), while carbs give your brain its preferred fuel: glucose. Pairing them together helps with focus and stable energy and prevents that “sugar crash” by keeping your blood sugar more stable. 

• What to eat: apple slices with peanut butter, Greek yogurt with berries, or string cheese with whole-grain crackers.

  
  

3. Don’t Forget Omega-3s

Omega-3 fatty acids are linked to reduced inflammation and improved brain function. Chronic, low-grade inflammation in the brain has been linked to depression and other mood disorders. Omega-3s have anti-inflammatory properties, which can help calm inflammation and support more stable mood regulation.

• What to eat: salmon, tuna, walnuts, chia seeds, or flaxseed.

  
  

4. Stay Hydrated

Even mild dehydration can increase fatigue and brain fog. Keep water nearby throughout the day. Aim to drink about ½ of your body weight in fluid each day (For example, if you are 160 lbs, aim for about 80 oz of water per day). 

5. Consider Probiotic-Rich Foods

Probiotics are the good bacteria found within our gut, and they play a massive role in the production of neurotransmitters within the brain. These bacteria help regulate serotonin, dopamine, and GABA - chemicals that influence mood, focus, and stress response. A healthy balance of probiotics can support calmer digestion and a more resilient and stable mental well-being.

What to eat: yogurt, kefir, sauerkraut, or kimchi can add beneficial bacteria to your gut.

Nutrition is one piece of the mental health puzzle - therapy, medication, movement, and sleep all matter too. But by nourishing your gut, you’re giving your brain the foundation it needs to show up more focused, resilient, and balanced.

If you’re navigating ADHD, anxiety, or mood changes and want tailored nutrition support, our practice would love to help you!