Gut Health Central to Physical and Mental Well-Being, Experts Say

An unhealthy gut can significantly impair both physical and mental health, affecting mood, cognition, and overall wellness, according to medical experts. Speaking on the "10% Happier" podcast, gastroenterologist and author Dr. Robynne Chutkan described the gut as “literally the engine for everything” in the human body, emphasizing its role in nutrient absorption, immune function, and brain health.

The discussion, hosted by Dan Harris, explored the gut-brain axis — a two-way communication system linking the central nervous system with the enteric nervous system in the gut. Harris explained that this system relies on nerves, hormones, and immune signals, allowing the brain to influence gut functions such as motility and secretion, while the gut impacts mood and memory.

Woman with hand on her stomach | Source: Pexels

Chutkan highlighted that even a healthy, fiber-rich diet may not be effective if the gut’s pH balance is off or its lining is damaged. “If the gut is not optimized, those nutrients aren’t going to get absorbed and assimilated, and they’re not going to get to the brain and the immune system,” she said. She noted that the enteric nervous system contains more nerve cells than the spinal cord, influencing mood, memory, and potentially neurological conditions like Parkinson’s disease.

Historic links between diet and mental health date back to the 1800s, when dietary changes were used to treat melancholia, now known as depression. Modern research underscores the microbiome’s role in producing neurotransmitters such as dopamine and serotonin, which regulate mood and sleep.

For improving gut health, Dr. Christopher Damman of the University of Washington Medical Center recommends a diet rich in whole foods, fiber, phenols, ferments, and healthy fats, following principles such as the Mediterranean diet and Michael Pollan’s advice: “Eat food. Mostly plants. Not too much.”