Anxiety can feel like it comes out of nowhere. You’re living your life, managing work, relationships, errands, and then suddenly, your heart races. Your thoughts spiral. Your stomach flips. You can’t sleep, can’t focus, and sometimes you can’t even explain why you’re so overwhelmed.

If you’ve tried therapy, meditation, or even medication, and you still feel like you’re stuck in an anxious loop, it might be time to look somewhere totally unexpected: Your gut.

We’re not just talking about that “gut feeling” you get when something’s off. We’re talking about your digestive health, and how it could be silently running the show when it comes to your mental state.

The Gut-Brain Connection Is Real

Science now confirms what ancient wisdom has long suspected: your brain and your gut are in constant communication. In fact, your gut has its own nervous system. Named the enteric nervous system, it talks to your brain through a pathway known as the gut-brain axis.

 The information doesn’t just flow one way. Your thoughts and emotions influence your digestion, yes, but what’s happening in your gut can directly influence your mood, stress levels, and anxiety.

One of the most fascinating discoveries in recent years is that over 90% of your body’s serotonin (that feel-good, mood-stabilizing chemical) is produced in the gut. That’s not a typo. 90%.

So if your gut is inflamed, imbalanced, or not functioning optimally, it can throw your serotonin levels and your emotional equilibrium into chaos.

How Your Gut Could Be Contributing to Your Anxiety

Let’s say you’ve been dealing with anxiety for years. Maybe it flares up before big events, during your cycle, or out of nowhere when you’re already tired and stretched thin. You may have blamed hormones, stress, lack of sleep, or yourself.

But behind the scenes, your gut may be struggling.

Here’s how:

• Dysbiosis (Gut Imbalance): When the balance between good and bad bacteria in your gut is off, it can increase inflammation and disrupt neurotransmitter production fueling anxiety and mood swings.
  
  
• Leaky Gut: If your gut lining is compromised, tiny particles from food or bacteria can escape into your bloodstream. Your immune system goes into overdrive, creating low-grade inflammation that impacts your brain chemistry.
  
  
• Blood Sugar Imbalances: A gut that’s out of balance struggles to regulate blood sugar effectively, which can lead to anxiety-inducing crashes, irritability, and foggy thinking.
  
  
• Poor Nutrient Absorption: Even if you’re eating well, a compromised gut may not absorb the nutrients (like B-vitamins, magnesium, and zinc) that your brain needs to feel calm and grounded.
  
  

Anxiety That Starts in the Gut Feels a Little Different

You might notice:

• Anxiety that feels physical; a tight chest, shallow breathing, a knot in your stomach.
  
  
• Random waves of dread, even when life feels “fine.”
  
  
• Trouble falling or staying asleep.
  
  
• A sense of agitation that no amount of deep breathing seems to fix.
  
  
• Digestive issues that flare up around the same time—bloating, cramping, or unpredictable bowels.
  
  

If this sounds familiar, it’s a sign that your gut is asking for support.

So What Can You Do to Calm Your Gut and Your Mind?

Anxiety can’t always be “cured” overnight. But when you focus on healing your gut, you create the conditions for a calmer, more resilient nervous system. And that changes everything.

Here’s where to start:

Stop Ignoring Your Digestion

If your stomach feels off, even subtly, it matters. Bloating, constipation, heartburn, or even just sluggishness after meals are all signals that your gut might need help.

Pay attention. Track symptoms. You don’t need to obsess over every bite, but bringing gentle awareness to how you feel after you eat can uncover patterns worth addressing.

Feed Your Good Bacteria

Fermented foods like sauerkraut, kefir, cultured vegetables, and unpasteurized miso are rich in beneficial bacteria that support a balanced gut microbiome. If fermented foods aren’t your thing (yet), consider a high-quality probiotic supplement, especially one that supports mood and gut balance.

Equally important: feed those good bacteria with prebiotic fiber, things like oats, asparagus, onions, and flaxseeds.

Balance Your Blood Sugar
 

One of the most effective ways to calm anxious energy is to keep your blood sugar stable. Every time your blood sugar spikes and crashes, whether from skipping meals, loading up on sugar, or drinking coffee on an empty stomach, your body releases stress hormones like cortisol and adrenaline.

These hormones can mimic the very symptoms of anxiety: a racing heart, irritability, panic, and fatigue. A few simple shifts can make a big difference. Start your day with a nourishing breakfast that includes protein and healthy fats. Add a little avocado or nut butter to your toast, or pair your fruit with a boiled egg. Avoid sugary snacks that give a quick high followed by a crash, and always aim to eat regularly throughout the day to keep your system steady.

Support Your Nervous System Daily
 

You don’t need an hour of meditation or a week-long retreat to feel calmer, you just need small, consistent moments of regulation. Supporting your nervous system is less about intensity and more about regularity. A few minutes of deep breathing in the morning can signal safety to your body before the day begins. A short walk after lunch helps reset both digestion and mental clarity. Turning off screens 30 minutes before bed gives your brain a chance to wind down. And perhaps most importantly, learning to say “no” to things that drain your energy creates space for what actually helps you feel grounded. These small rituals add up, and over time, they create a foundation your nervous system can rely on.

Regulating your nervous system is like strengthening a muscle. It gets easier with practice.

Ask for Help

There’s no shame in feeling anxious. And there’s no need to go it alone. A qualified functional nutritionist or holistic practitioner can help you map out your symptoms and create a plan that supports both gut healing and emotional wellness.  Anxiety can feel so personal, like it’s a flaw in your character or something you should be able to push through.

But the truth is, your body may be sending you signals that it needs support, not judgment.

When you begin to understand the link between your gut and your emotions, everything changes. You stop blaming yourself and start listening. You start trusting your body’s wisdom again.

You start to heal.

Ready to feel clear, calm, and connected again? 

If you suspect your anxiety may be rooted in your gut, you're not alone. And you don’t have to navigate it on your own. At The Gut Specialist, we take a compassionate, whole-body approach to healing, helping you uncover the root causes of your symptoms and create a personalized plan that truly supports your mind and body.

Book a free discovery call today and take the first step toward feeling like yourself again.

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Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice. Always consult with a healthcare provider before making changes to your diet or lifestyle.

About Dr. Avraham Gundle

Dr. Avraham Gundle DO, is a leading expert in gut health and functional medicine, dedicated to helping individuals uncover the root causes of digestive issues and restore balance through personalized, science-backed approaches.

With years of experience in integrative health, Dr. Gundle has guided countless patients toward lasting relief from conditions like bloating, IBS, food sensitivities, and microbiome imbalances. His practice focuses on empowering individuals to take control of their health through nutrition, stress management, and holistic wellness strategies.