Anxiety Disorders

Have an Anxiety Disorder? Here’s What Your Gut Has to Do With It

Researchers believe that regulating the gut microbiome — the good (and bad) bacteria and other microorganisms in your gut — may ease anxiety symptoms. Consider these expert-backed strategies to boost your gut health and calm your mind.

Julia Métraux
By
Seth Gillihan, PhD
by
Updated on April 5, 2024
anxious hand squeezing round balloon

It's not uncommon for people with anxiety to have gut issues, too. Here's why.

Stocksy

The idea that the billions and billions of bacteria in your gut — your microbiome — play a significant role in your psychological well-being may sound surprising, but an increasing number of studies show just that.

Exactly what is the gut microbiome? “The gut microbiome is the collection of bacteria and other microorganisms [both good and bad] that exist within an ecosystem in our gut,” says Christopher Damman, MD, a clinical associate professor of gastroenterology at the University of Washington in Seattle and the lead scientific advisor at Supergut, a probiotic shake producer.

And that community of microbes has a lot to do with your overall physical and psychological health. Specifically, research has shown it may play a role in several mental health conditions, including anxiety disorders.

Anxiety disorders are the most common mental health conditions in America, affecting 40 million U.S. adults every year.

 Currently, the standard treatments for these conditions are psychotherapy (aka “talk therapy") and medications. Experts are eager to learn more about the gut-anxiety connection in order to find better treatments for anxiety disorders, since standard treatments are effective for many people but not for all.

While there’s growing interest in the gut-anxiety relationship, the research is still in its early stages. Here’s what scientists do know about the connection so far — and what it could mean for the future treatment of anxiety.

The Relationship Between the Gut Microbiome and Anxiety Is a 2-Way Street

Gut microbiota may regulate brain function by way of the gut-brain axis, a communication network through which the brain can influence the gut and vice versa, according to a scientific review of 21 studies with more than 1,500 participants, published in General Psychiatry.

Preliminary evidence shows that imbalances in gut microbiota can exert a powerful influence on the brain via the gut-brain axis in ways that affect anxiety. What’s more, disturbances in neurotransmitters — brain chemicals that send signals throughout the body — may play a role in psychological conditions like anxiety. This connection is important because, per research published in Nutrients, gut microbiota are believed to help regulate neurotransmitters.

Emerging Data Hints That a Healthy Gut May Ease Anxiety

Research also points to interventions that may help regulate gut microbiota, in turn alleviating anxiety symptoms.

Gut-friendly dietary changes and other simple steps may help reduce anxiety, according to the aforementioned General Psychiatry review. The researchers also found that taking in probiotics — good-for-you microorganisms in food and in supplements — could be helpful, though to a lesser extent.

“Since the microbiome is a dynamic community that can be altered by external variables like diet, exercise, and medications, it provides an intriguing opportunity as a target for new treatments or interventions,” says Bryn Sachdeo, PhD, a review editor for the journal Frontiers in Nutrition and a scientist who studies the gut-brain axis.

Research Still Has a Long Way to Go

Despite these discoveries, current research doesn’t paint a complete picture of the gut-anxiety connection. “The vast majority of research exploring the connection between the gut microbiome and anxiety are preclinical studies,” says Dr. Sachdeo. That is, the research is done with non-human animals to explore possible links and what treatments might be helpful. In other words, experts have much more to learn.

In addition, many studies thus far have been too small to draw firm conclusions about the gut-anxiety connection. Future studies to confirm these early findings will need to be much larger.

3 Ways to Start Tackling Gut Issues and Anxiety Today

So, what does this mean for you if you have an anxiety disorder?

Experts have pinpointed lifestyle changes you can make now to improve the health of your gut that could help to manage your anxiety. If your doctor gives you the all clear, consider trying these science-backed strategies.

1. Make Fiber a Staple in Your Diet

“An accessible and affordable way to positively influence your gut microbiota is to increase the amount of fiber in your diet, ideally from a wide variety of plant sources,” Sachdeo says. “Our diet is the number one factor that influences the composition of our gut microbiome.”

Science backs that up: A review published in Nutrients linked increases in fiber consumption with beneficial changes in gut microbiota.

 Another review, published in Nutritional Neuroscience, found that a increasing fiber intake may reduce the risk of anxiety and related mental health issues.

Currently, experts recommend that adults eat 14 grams of fiber for every 1,000 calories they consume each day (for reference, a 1 cup serving of oatmeal contains about 4.5 grams). Some high-fiber foods you could add to your diet:

  • Fruits, including pears, strawberries, avocados, apples, raspberries, and bananas
  • Vegetables, such as carrots, beets, broccoli, artichokes, and Brussels sprouts
  • Legumes, like kidney beans, split peas, and chickpeas

2. Add Aerobic Exercise to Your Daily Routine

Exercise offers a plethora of well-documented health benefits, including better gut health. Research shows that exercise can alter the composition of bacteria and other microorganisms in the gut, which in turn could foster mental well-being.

Physical activity is proven to do wonders for mental health, too. Research suggests regular exercise may reduce the risk of anxiety disorders by as much as 60 percent.

To reap the benefits, try to fit in at least 30 minutes of moderate exercise a day — think activities like biking, brisk walking, swimming, or even mowing your lawn.

3. Set Aside Time for Mindfulness Every Day

Mindfulness — a type of meditation that involves sitting quietly and observing the thoughts and images that float through your mind without judgment — can be helpful for managing both anxiety and gut issues.

“There's a lot of really good research on mindfulness-based stress reduction that has been used in the context of irritable bowel syndrome [a gut disorder] and post-traumatic stress disorder, or PTSD [a type of anxiety disorder],” says Dr. Damman.

For instance, a small study found that veterans with PTSD and IBS who practiced mindfulness for eight weeks experienced fewer symptoms afterward.

How often should you engage in mindfulness to reap the benefits? One study showed that a mindfulness practice of even just 3 to 5 minutes a day can make a difference.

Two mindfulness exercises you could try:

  • Sitting Meditation Sitting with your back straight and your hands in your lap, focus on your breath as it flows in and out of your nose. Return your focus to your breath if any thoughts or sensations interrupt you.
  • Body Scan Meditation Slowly focus your attention on each part of your body consecutively from head to toe (or vice versa) and take note of any thoughts or feelings associated with each area of your body.
Editorial Sources and Fact-Checking

Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.

Sources

  1. Anxiety Disorders - Facts & Statistics. Anxiety and Depression Association of America. October 28, 2022.
  2. Yang B et al. Effects of Regulating Intestinal Microbiota on Anxiety Symptoms: A Systematic Review. General Psychiatry. May 17, 2019.
  3. Chen Y et al. Regulation of Neurotransmitters by the Gut Microbiota and Effects on Cognition in Neurological Disorders. Nutrients. June 19, 2021.
  4. Myhrstad MCW et al. Dietary Fiber, Gut Microbiota, and Metabolic Regulation—Current Status in Human Randomized Trials. Nutrients. March 23, 2020.
  5. Taylor AM et al. A Review of Dietary and Microbial Connections to Depression, Anxiety, and Stress. Nutritional Neuroscience. July 9, 2018.
  6. Mailing LJ et al. Exercise and the Gut Microbiome: A Review of the Evidence, Potential Mechanisms, and Implications for Human Health. Exercise and Sport Sciences Reviews. April 2019.
  7. Svensson M et al. Physical Activity Is Associated With Lower Long-Term Incidence of Anxiety in a Population-Based, Large-Scale Study. Frontiers in Psychiatry. September 9, 2021.
  8. Harding K et al. Reduced Symptoms of Post-Traumatic Stress Disorder and Irritable Bowel Syndrome Following Mindfulness-Based Stress Reduction Among Veterans. Journal of Integrative and Complementary Medicine. December 2018.
  9. Mantzios M et al. A Real-World Application of Short Mindfulness-Based Practices: A Review and Reflection of the Literature and a Practical Proposition for an Effortless Mindful Lifestyle. American Journal of Lifestyle Medicine. November–December 2019.
  10. Mindfulness Exercises. Mayo Clinic. October 11, 2022.
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