How the Gut-Brain Axis Really Works — According to Experts
- Natalian Williams
- 7 days ago
- 3 min read
We’ve all heard the phrase “trust your gut” — but science now shows it’s more than just intuition. Your gut and your brain are in constant conversation, shaping everything from your digestion to your mood, memory, and even resilience to stress. Experts call this the gut-brain axis, and understanding it may be one of the biggest keys to long-term health and well-being.
What Exactly Is the Gut-Brain Axis?
The gut-brain axis is a two-way communication system linking your digestive tract (the “second brain”) with your central nervous system (the brain and spinal cord).
The vagus nerve acts like a superhighway, carrying messages between the gut and the brain.
The microbiome — trillions of bacteria living in your gut — creates chemical messengers like serotonin, dopamine, and GABA, which directly influence mood and cognition.
The immune system and hormones (like cortisol and gut peptides) add extra layers of signaling, linking stress, inflammation, appetite, and energy to brain function.
Experts at Johns Hopkins and the Cleveland Clinic describe it as a “feedback loop”: what happens in the gut affects the brain, and what happens in the brain influences the gut.
When Communication Breaks Down
When the gut-brain axis is out of balance, it can ripple across your whole body. Researchers link disturbances in this system to:
Digestive issues like IBS or bloating
Anxiety, low mood, or brain fog
Immune dysfunction and chronic inflammation
Higher risk of neurodegenerative diseases like Parkinson’s or Alzheimer’s
It’s no wonder experts now call the gut a “control center” for both body and mind.
The Faith + Wellness Connection
Scripture reminds us that “You knit me together in my mother’s womb” (Psalm 139:13). That includes this intricate gut-brain system. Caring for your gut is a way of honoring how God designed your body to thrive. When we nurture it through food, rest, and mindful living, we’re not just supporting digestion — we’re protecting our peace of mind, energy, and clarity to live fully in purpose.
Actionable Ways to Support Your Gut-Brain Axis
You don’t need to overhaul your life overnight. Small, consistent habits make the biggest difference. Experts recommend:
Eat for diversity: Aim for fiber-rich foods (veggies, fruit, whole grains) and add in fermented foods like sauerkraut, kefir, or kimchi to feed beneficial microbes.
Stress less, pray more: Chronic stress disrupts gut-brain communication. Daily prayer, journaling, and mindfulness strengthen both your spirit and your nervous system.
Move with intention: Exercise improves blood flow to the brain and supports a healthy microbiome. Even 20–30 minutes a day matters.
Prioritize sleep: Quality rest allows both brain and gut to repair and regulate hormone balance.
Limit the disruptors: Processed foods, excess sugar, alcohol, and unnecessary antibiotics can disturb your microbiome. Reduce them where you can.
The Takeaway
Your gut and your brain are always talking — the question is, are they speaking peace or chaos? By feeding your body with nutrient-rich foods, calming your spirit through prayer, and caring for your lifestyle choices, you create an environment where this axis works as God intended: supporting resilience, joy, and clarity of mind.
✨ This week’s challenge: Add one fiber-rich or fermented food to your meals, spend 5 minutes in prayerful breathing when you feel stressed, and give your body the gift of an early bedtime. Watch how your mood and focus begin to shift.
