Inside: If your anxiety feels constant no matter how hard you try to calm down, your gut might be calling for help. The gut-brain connection could explain more about your anxious feelings than you realize.
Anxiety can initially feel like it is “all in your head.” But what if some of the story lives in your gut?
Your gut and brain communicate nonstop through a complex system called the gut-brain axis. The gut-brain axis holds the key to understanding how gut health and anxiety are connected. Your gut-brain axis communicates through nerves, hormones and your immune system to keep both your digestion and your mood balanced. For instance, 90% of the body’s serotonin, is made and housed in your gut [1]. When your gut is “off,” your anxiety can ramp up- even if you are unaware of the connection.
Common symptoms include:
• Racing thoughts and worry • Trouble sleeping • Muscle tension • Digestive symptoms such as bloating, diarrhea and constipation • Rapid heart rate, or shortness of breath
What are the causes of anxiety?
While genetics can play a role, lifestyle and environment are often much more important contributors. Nutrient deficiencies, specifically magnesium, has be associated with anxiety symptoms [2]. Deficiencies in zinc, vitamin D, or b-vitamins have also been associated with anxiety symptoms. Stress tends to deplete these nutrients, which can heighten symptoms.
Gut health is also an important factor. If your microbiome is off, it can also disrupt your nervous system and mood [3]. That’s why focusing on gut health is essential to consider when you are managing anxiety.
How testing can help you find answers
If you’ve been trying to manage anxiety and haven’t found a long-term solution, testing may give you answers.
Hair Tissue Mineral Analysis (HTMA)
This test measures your mineral levels and levels of heavy metals from a small hair sample. The sample gives nutrient status from the previous few months, revealing nutrition imbalances which may impact stress response and digestion. HTMA can show mineral imbalances that may be contributing to your increased stress and anxiety. This can make way for an effective and targeted nutrition and lifestyle plan to address gaps, promoting balanced emotions.
Comprehensive Stool Testing
Stool testing provides information about your gut that measures microbiome variety, digestion and levels of inflammation. By identifying imbalances in your gut, practitioners can implement intervention strategies, which have been shown to improve symptoms of anxiety in over half of studies reviewed [4].
Together, HTMA and comprehensive stool testing reveal important contributing factors to anxiety, through nutrient status and gut health, rather than only managing symptoms.
Nutrition and Lifestyle Suggestions for Anxiety and Gut Health
There are many foods that support the gut-brain axis and calm anxiety:
As well as limiting processed foods, especially those high in sugar, or refined carbohydrates- these can alter gut bacteria and blood sugar balance, fueling anxiety.
Moving your body is very important too. Light to moderate forms of exercise including walking, yoga, or swimming can regulate stress hormones and support good quality sleep. Body and breath-centered mindfulness practices provide opportunities to reset your nervous system to a grounded, calm state like deep breathing, or focusing on the present moment.
Low energy, brain fog, or feeling run-down can be signs your iron needs support. This free guide and meal plan share simple, food-first ways to support iron absorption, steady your energy, and rebuild your iron levels naturally.
Closing Thoughts
Anxiety is a full body experience, not just a mental experience. Gut health, nutrient status and lifestyle are all contributing factors. Testing for your gut health and anxiety concerns provides unique insights that can lead to clues as to what is going on behind your symptoms. This then allows you to begin your recovery in ways that become clearer and more sustainable.
It’s okay to look deeper if anxious feelings seem persistent. For me, comprehensive stool testing has made a big difference in giving answers that have helped calm my anxiety. By using the best tools and supports, you can become balanced and calm – from the inside out. Visit my work with me page to learn more about my nutrition program The Calm & Clear Method and how I use stool testing to help my clients with anxiety and digestive issues. If you are curious about the gut-brain connection, check out my blog about the gut-brain axis, or my blog about celiac disease testing. Want a simple starter guide to help kickstart your wellness journey? Grab your free guide in the freebies library with simple, science-backed steps to feel steady and in control again.Â
Lach G, Schellekens H, Dinan TG, Cryan JF. Anxiety, depression, and the microbiome: A role for gut peptides. Neurotherapeutics. 2018;15(1):36-59. doi:10.1007/s13311-017-0585-0 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC12044767/
Zheng P, Zeng B, Zhou C, et al. Gut microbiome remodeling induces depressive-like behaviors through a pathway mediated by the host’s metabolism. General Psychiatry. 2019;32(2):e100056. doi:10.1136/gpsych-2019-100056 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6551444/
Alysha Breanne, CHN, CFNP — Certified Holistic and Functional Nutritionist helping women with iron deficiency, low ferritin, fatigue, and absorption issues restore steady energy using personalized nutrition and testing when needed.
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