{"id":394,"date":"2026-10-24T09:00:00","date_gmt":"2026-10-24T09:00:00","guid":{"rendered":"https:\/\/clinicanering.com\/blog\/?p=394"},"modified":"2026-10-18T22:38:59","modified_gmt":"2026-10-18T22:38:59","slug":"food-and-mood-gut-brain-axis","status":"publish","type":"post","link":"https:\/\/clinicanering.com\/blog\/en\/nutrition\/food-and-mood-gut-brain-axis\/","title":{"rendered":"Food and Mood: What Your Gut Has to Do With Mental Health"},"content":{"rendered":"<blockquote>\n<p><strong>Main points<\/strong><\/p>\n<ul>\n<li>The gut and the brain talk all the time, through nerves, hormones, immune cells and substances made by gut bacteria.<\/li>\n<li>A Mediterranean-style diet, with fiber and fermented foods, is linked to better mental health. Lots of sugar, fat and ultra-processed food, to worse.<\/li>\n<li>In a study of people with depression, almost 1 in 3 of those who got guidance to improve their diet went into remission, far more than in the group that got social support only.<\/li>\n<li>Fermented foods increased the variety of gut bacteria and lowered inflammation markers in healthy adults.<\/li>\n<li>Food helps, but it does not replace treatment for depression and anxiety. It goes alongside it.<\/li>\n<\/ul>\n<\/blockquote>\n<p>Anyone who has had butterflies in their stomach before an exam, or rushed to the bathroom before an important presentation, knows that the gut reacts to what happens in the head. The reverse path also exists: what happens in the gut reaches the brain. And that has opened a question science has been studying more and more closely: can what you eat change your mood?<\/p>\n<p>A review published in 2026 in the Annual Review of Food Science and Technology brought together what is known on the subject. In this post I explain how this gut-brain communication works, what studies in people show and what is still uncertain.<\/p>\n<h2>How the gut talks to the brain<\/h2>\n<p>Trillions of bacteria and other microbes live in the gut, the so-called gut microbiota. They digest part of what your body cannot digest on its own, mainly fiber, and produce substances that enter the bloodstream.<\/p>\n<p>Communication with the brain happens through several paths at once:<\/p>\n<ul>\n<li>through nerves, mainly the vagus nerve, which links the gut to the brain;<\/li>\n<li>through the immune system, since a large share of immune cells live in the gut;<\/li>\n<li>through hormones and substances made by the bacteria themselves, such as short-chain fatty acids, which appear when they digest fiber.<\/li>\n<\/ul>\n<p>According to the 2026 review, this gut-brain axis plays a part in the stress response, mood and functions such as memory and attention. The microbiota also appears altered in several psychiatric disorders.<\/p>\n<p>In adult life, the microbiota tends to be stable, but it changes with lifestyle, medication and diet. That is why food has become an interesting target.<\/p>\n<h2>The way back: from the brain to the gut<\/h2>\n<p>The path also works in reverse. During stressful periods, many people feel their gut change: it gets blocked or loose, the belly bloats, cramps appear.<\/p>\n<p>Many people with irritable bowel syndrome notice their symptoms get worse in anxious phases. That makes it hard to tell what came first: whether the gut threw off the mood or the mood threw off the gut. In practice, the two often happen together.<\/p>\n<h2>What science already links to mental health<\/h2>\n<p>The authors brought together studies in animals and in people. Overall, a diet high in calories, fat and sugar is linked to worse mental health, while the Mediterranean diet, a fiber-rich diet and fermented foods are linked to benefits.<\/p>\n<p>One possible explanation is that these foods bring important nutrients and feed bacteria that make substances that are good for the body. But the authors themselves urge caution: we still lack studies in people that account for the differences between one person and another and for all the other factors that affect mental health.<\/p>\n<p>The direction is promising, but we still need studies in people that explain the mechanism.<\/p>\n<h2>Food as part of depression treatment<\/h2>\n<p>One of the best-known studies in this field is SMILES, carried out in Australia and published in 2017. The researchers followed 67 adults with moderate or severe depression for 12 weeks. Most were already being treated with medication, psychotherapy or both.<\/p>\n<p>Half got seven sessions with a dietitian, with guidance toward a Mediterranean-style diet: more leafy greens, vegetables, fruit, whole grains, legumes, nuts, fish and olive oil, and fewer sweets, fried foods and ultra-processed products. The other half got social support meetings at the same frequency.<\/p>\n<p>At the end, symptoms improved more in the diet group. Remission, when symptoms practically disappear, happened in 32% of that group, compared with 8% in the social support group.<\/p>\n<figure class=\"nering-chart\">\n<img decoding=\"async\" src=\"\/blog\/wp-content\/uploads\/smiles-remissao-en.svg\" alt=\"Chart of the SMILES study of adults with depression (56 completed the study): after 12 weeks, 32% of the group that got dietary guidance went into remission, compared with 8% of the social support group.\" width=\"640\" height=\"400\" loading=\"lazy\"><br \/>\n<\/figure>\n<p>It is a small study, and the diet was added to the treatment people were already having, not used in its place. But it suggests that changing what you eat can add to treatment.<\/p>\n<h2>Fermented foods and inflammation<\/h2>\n<p>A Stanford University study, published in 2021, compared two diets in 36 healthy adults. One group greatly increased fiber. The other started eating several servings a day of fermented foods, such as yogurt, kefir, kombucha and fermented vegetables.<\/p>\n<p>Fermented foods gradually increased the variety of gut bacteria and lowered several inflammation markers in the blood. The high-fiber diet did not change the variety of bacteria, and the immune response varied a lot from one person to another.<\/p>\n<p>This study did not measure mood. But inflammation is one of the paths through which the gut communicates with the brain, and it is raised in some people with depression. That is why the study is cited so often in this discussion.<\/p>\n<h2>A diet for stress?<\/h2>\n<p>In Ireland, a 2023 study tested a &#8220;psychobiotic diet&#8221;, rich in fiber from vegetables, fruit and legumes and in fermented foods, in 45 healthy adults for four weeks. Perceived stress fell by 32% in the diet group and by 17% in the control group.<\/p>\n<p>This result needs to be read with care, because the difference between the two groups was small enough to have been due to chance. Within the diet group, the more closely a person followed the plan, the more their stress went down.<\/p>\n<h2>Ultra-processed food and mental health<\/h2>\n<p>On the other side are ultra-processed products: chips, sandwich cookies, sodas, processed meats, instant noodles and other products made mainly from industrial ingredients.<\/p>\n<p>A simple way to spot an ultra-processed product is to read the ingredient list: when it is long and full of names you do not use in a home kitchen, such as glucose syrup, hydrogenated vegetable fat, flavorings and colorings, it very likely is one. Brazil&#8217;s Dietary Guidelines, from the Ministry of Health, recommend avoiding these products and basing your diet on real food.<\/p>\n<p>A large review published in the BMJ in 2024 brought together dozens of meta-analyses (studies that combine the results of other studies) on ultra-processed food and health. Eating more ultra-processed food was linked to more anxiety, more common mental disorders and a risk of depression about 20% higher than in people who eat little ultra-processed food.<\/p>\n<p>These are observational studies, which show association and do not prove cause. People who are depressed may also start eating worse, not only the other way around. And the quality of the evidence was rated as low. Even so, the signal appears in several studies and fits with the rest of the research.<\/p>\n<h2>What about probiotics?<\/h2>\n<p>Probiotics are capsules or foods with live bacteria. A 2025 review pooled 23 studies of people diagnosed with depression or anxiety. Probiotics reduced symptoms of depression and, to a lesser degree, of anxiety. Prebiotics, which are fibers that feed the bacteria, had no significant effect on depression.<\/p>\n<p>The studies, however, were very different from one another, with different bacteria, doses and lengths of use. We cannot yet say which probiotic, at which dose, works for whom.<\/p>\n<h2>What we still do not know<\/h2>\n<p>Studies in people are generally small and short. Each person has a different microbiota and responds in their own way to the same diet. And mood also affects eating, which makes it hard to separate cause and effect.<\/p>\n<p>What we can say with confidence is that the eating pattern that seems good for the gut and the mind is the same one already recommended for the heart, for weight and for preventing many diseases.<\/p>\n<h2>In practice: eating with your gut in mind<\/h2>\n<p>A few simple changes already move your diet in this direction:<\/p>\n<ul>\n<li>eat more fiber: beans, lentils, chickpeas, leafy greens, vegetables, fruit, oats and whole grains (rice and beans, a daily staple in Brazil, is already a good start);<\/li>\n<li>include fermented foods in your day, such as plain yogurt, kefir, curd and fermented vegetables like sauerkraut and kimchi (if you take an MAOI-type antidepressant, such as tranylcypromine, talk to your doctor first, because some fermented foods can interact with the medicine);<\/li>\n<li>gradually swap chips, sandwich cookies and soda for real food;<\/li>\n<li>use olive oil, and eat nuts and fish a few times a week, as in the Mediterranean diet;<\/li>\n<li>increase fiber slowly, together with more water, so your gut adjusts without too much gas. People with irritable bowel syndrome may need adjustments with their doctor or dietitian.<\/li>\n<\/ul>\n<p>An ordinary day can look like this, with nothing special: plain yogurt or kefir with fruit and oats for breakfast; rice, beans, salad and vegetables for lunch; a piece of fruit with nuts in the afternoon; and, for dinner, fish or chicken with greens and a drizzle of olive oil. None of this requires expensive products or supplements.<\/p>\n<p>If you run and your gut complains during races, I wrote about how to <a href=\"https:\/\/clinicanering.com\/blog\/en\/sports-medicine\/train-your-gut-for-running\/\">train your gut for running<\/a>.<\/p>\n<h2>When to seek help<\/h2>\n<p>Diet is not enough treatment for depression or anxiety. Seek help if, for more than two weeks, you feel sad or lose pleasure in things most days, have strong changes in sleep or appetite, or feel that anxiety is getting in the way of your routine. If you already take medication, do not stop it or change the dose on your own.<\/p>\n<p>If you have thoughts of death or of hurting yourself, seek help the same day. In Brazil, CVV answers for free, 24 hours a day, at 188; in other countries, call your local crisis line. If there is immediate risk, call 192 (SAMU) in Brazil or your local emergency number, or go to the nearest emergency room.<\/p>\n<p>For people being treated for depression or anxiety, food comes alongside follow-up with the psychiatrist and psychologist.<\/p>\n<h2>Conclusion<\/h2>\n<p>The gut and the brain talk all the time, and diet is one of the simplest ways to influence that link. Fiber, fermented foods and the Mediterranean pattern are on the good side; ultra-processed food, on the bad side. Studies in people are still small, but they point in the same direction. A good start is beans every day, something fermented and fewer packaged products.<\/p>\n<p>See you in the next post. Take care, everyone!<\/p>\n<hr \/>\n<p><strong>Responsible physician:<\/strong> <a href=\"https:\/\/clinicanering.com\/sobre\/\">Dr. Gilberto Nering Junior<\/a>, <a href=\"https:\/\/clinicanering.com\/medicina-do-esporte\/\">sports medicine physician<\/a>, CRM-SP 160822, RQE 142486 (Sports Medicine, Brazil).<\/p>\n<p><small>This text was not sponsored, is for information only and does not replace an individual assessment. Questions about the content: <a href=\"https:\/\/clinicanering.com\/contato\/\">contact the clinic<\/a>.<\/small><\/p>\n<p>Cover photo: <a href=\"https:\/\/unsplash.com\/photos\/three-jars-filled-with-different-types-of-food-JzY97tKL_oM\">Anshu A<\/a> on Unsplash.<\/p>\n<div class=\"nering-faq\">\n<h2>Quick questions about diet and mental health<\/h2>\n<h3>What is the gut-brain axis?<\/h3>\n<p>It is the communication between the gut and the brain, carried out through nerves, hormones, immune cells and substances made by gut bacteria. It plays a part in the stress response and in mood.<\/p>\n<h3>Can diet help treat depression?<\/h3>\n<p>It can add to treatment. In the SMILES study, adults with depression who got dietary guidance had more remission than the control group. The dietary guidance was added to the treatment they were already having.<\/p>\n<h3>Are fermented foods good for you?<\/h3>\n<p>In a study of healthy adults, eating fermented foods every day increased the variety of gut bacteria and lowered inflammation markers.<\/p>\n<h3>Do ultra-processed foods raise the risk of depression?<\/h3>\n<p>Observational studies link high consumption of ultra-processed food to more anxiety and depression. They show association, not cause, but the signal repeats across many studies.<\/p>\n<h3>Do probiotics help with depression?<\/h3>\n<p>A 2025 review found fewer depression symptoms with probiotics in people diagnosed with depression. It is not yet known which probiotic and which dose work best.<\/p>\n<\/div>\n<h2>References<\/h2>\n<ol type=\"1\">\n<li>Asad A, Kirk M, Zhu S, et al. Effects of Prebiotics and Probiotics on Symptoms of Depression and Anxiety in Clinically Diagnosed Samples: Systematic Review and Meta-analysis of Randomized Controlled Trials. <em>Nutr Rev<\/em>. 2025;83(7):e1504-e1520. <a href=\"https:\/\/doi.org\/10.1093\/nutrit\/nuae177\">doi:10.1093\/nutrit\/nuae177<\/a><\/li>\n<li>Berding K, Bastiaanssen TFS, Moloney GM, et al. Feed your microbes to deal with stress: a psychobiotic diet impacts microbial stability and perceived stress in a healthy adult population. <em>Mol Psychiatry<\/em>. 2023;28(2):601-610. <a href=\"https:\/\/doi.org\/10.1038\/s41380-022-01817-y\">doi:10.1038\/s41380-022-01817-y<\/a><\/li>\n<li>Brasil. Minist\u00e9rio da Sa\u00fade. <em>Guia alimentar para a popula\u00e7\u00e3o brasileira<\/em>. 2\u00aa ed. Bras\u00edlia: Minist\u00e9rio da Sa\u00fade; 2014. <a href=\"https:\/\/bvsms.saude.gov.br\/bvs\/publicacoes\/guia_alimentar_populacao_brasileira_2ed.pdf\">Text of the guidelines<\/a><\/li>\n<li>Ferri A, Trindade Paes L, Schneider E, et al. From Fork to Feelings: How Foods Shape Mental Health via the Microbiota-Gut-Brain Axis. <em>Annu Rev Food Sci Technol<\/em>. 2026;17(1):181-207. <a href=\"https:\/\/doi.org\/10.1146\/annurev-food-053124-110137\">doi:10.1146\/annurev-food-053124-110137<\/a><\/li>\n<li>Jacka FN, O&#8217;Neil A, Opie R, et al. A randomised controlled trial of dietary improvement for adults with major depression (the &#8216;SMILES&#8217; trial). <em>BMC Med<\/em>. 2017;15(1):23. <a href=\"https:\/\/doi.org\/10.1186\/s12916-017-0791-y\">doi:10.1186\/s12916-017-0791-y<\/a><\/li>\n<li>Lane MM, Gamage E, Du S, et al. Ultra-processed food exposure and adverse health outcomes: umbrella review of epidemiological meta-analyses. <em>BMJ<\/em>. 2024;384:e077310. <a href=\"https:\/\/doi.org\/10.1136\/bmj-2023-077310\">doi:10.1136\/bmj-2023-077310<\/a><\/li>\n<li>Wastyk HC, Fragiadakis GK, Perelman D, et al. Gut-microbiota-targeted diets modulate human immune status. <em>Cell<\/em>. 2021;184(16):4137-4153.e14. <a href=\"https:\/\/doi.org\/10.1016\/j.cell.2021.06.019\">doi:10.1016\/j.cell.2021.06.019<\/a><\/li>\n<\/ol>\n<p>{&#8220;@context&#8221;: &#8220;https:\/\/schema.org&#8221;, &#8220;@type&#8221;: &#8220;FAQPage&#8221;, &#8220;inLanguage&#8221;: &#8220;en&#8221;, &#8220;mainEntity&#8221;: [{&#8220;@type&#8221;: &#8220;Question&#8221;, &#8220;name&#8221;: &#8220;What is the gut-brain axis?&#8221;, &#8220;acceptedAnswer&#8221;: {&#8220;@type&#8221;: &#8220;Answer&#8221;, &#8220;text&#8221;: &#8220;It is the communication between the gut and the brain, carried out through nerves, hormones, immune cells and substances made by gut bacteria. It plays a part in the stress response and in mood.&#8221;}}, {&#8220;@type&#8221;: &#8220;Question&#8221;, &#8220;name&#8221;: &#8220;Can diet help treat depression?&#8221;, &#8220;acceptedAnswer&#8221;: {&#8220;@type&#8221;: &#8220;Answer&#8221;, &#8220;text&#8221;: &#8220;It can add to treatment. In the SMILES study, adults with depression who got dietary guidance had more remission than the control group. 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What studies show about the gut, fiber, fermented foods and ultra-processed foods, and what is still unclear.<\/p>\n","protected":false},"author":1,"featured_media":278,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[89],"tags":[],"class_list":["post-394","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition","entry entry-center"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Diet and Mental Health: The Gut-Brain Axis<\/title>\n<meta name=\"description\" content=\"Does what you eat affect your mood? 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