6 Key practices to heal the gut-brain axis for better health

The gut-brain axis, a complex communication system, wields significant influence over your overall well-being.

We’re not diving into the deep intricacies of scientific jargon but instead sharing practical insights to enhance your understanding.

Together, we’ll explore these practices to boost your gut-brain axis and, ultimately, your overall health. It’s not about following a complex regimen but making simple, mindful choices that can have a profound impact.

What are the best practices for good gut health?

Let’s explore six key practices that can help you enhance the health of your gut-brain axis, paving the way for better overall well-being. These practices are grounded in simplicity, yet their impact on your health can be profound. 

1. Probiotic for gut health

Probiotics, those friendly microorganisms found in certain foods and supplements, play a pivotal role in nurturing your gut [1]. They’re like the good buddies at a party, keeping things balanced and running smoothly. Here’s how to make them a part of your daily routine:

The gut-brain connection

Your gut and brain are in constant communication through the gut-brain axis. Probiotics play a part in this dialogue by influencing the messages sent between these two vital organs.

Balancing act

Probiotics contribute to a balanced gut microbiome, which is essential for digestion and nutrient absorption. Disrupting this balance can cause stomach discomfort as well as other health problems.

Benefits of probiotics

  • Improved digestion: Probiotics help break down food and absorb nutrients efficiently.
  • Boosted immunity: A healthy gut can strengthen your immune system, making it more resilient against infections.
  • Mood regulation: Some research suggests a link between probiotics and mood regulation, which highlights the gut-brain connection.

Probiotic sources

  • Yogurt: Plain, unsweetened yogurt is a well-known source of probiotics.
  • Fermented foods: Options like sauerkraut, kimchi, and kefir are packed with these friendly microbes.
  • Supplements: If you can’t get enough probiotics from food alone, supplements are a convenient option.

Incorporating probiotics into your diet

Start your day with a serving of yogurt or a smoothie with kefir.

Experiment with fermented foods in your recipes, like adding kimchi to stir-fries or sauerkraut to sandwiches. If needed, consult a healthcare professional for guidance on probiotic supplements.

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2. Prebiotics for gut nourishment

The gut-brain axis serves as a direct line of communication between your gut and brain. Probiotics play a part in this dialogue by influencing the messages sent between these two vital organs.

The role of prebiotics

Prebiotics play a vital role in maintaining a balanced gut microbiome, which, in turn, supports your overall health. These fibers act as fuel for your gut’s good bacteria.

Benefits of prebiotics

  • Enhanced digestion: Prebiotics aid in digestion and improve the absorption of nutrients.
  • Immune support: A healthy gut, nourished by prebiotics, can bolster your immune system.
  • Weight management: Some research suggests that prebiotics may help with weight regulation.

Prebiotic sources

  • Whole grains: Foods like oats, barley, and whole wheat are rich in prebiotic fibers.
  • Vegetables: Garlic, onions, leeks, and asparagus are excellent sources.
  • Fruits: Bananas, apples, and citrus fruits also contain prebiotics.

Incorporating prebiotics into your diet

  • Add more whole grains to your meals, such as oatmeal for breakfast or whole wheat pasta for dinner.
  • Experiment with garlic and onions in your cooking.
  • Snack on bananas and apples for a quick prebiotic boost.

3. Gut-healthy diet

Your diet plays a pivotal role in maintaining a harmonious gut-brain axis. It’s not about strict diets but rather making informed choices that promote gut health. Here’s how to go about it:

Embrace fiber

Fiber is your gut’s best friend. It keeps things moving smoothly, aids in digestion, and supports a thriving gut microbiome. Include dietary sources of fiber such whole grains, legumes, and veggies in each meal.

Colorful plate

A colorful plate means a nutrient-rich plate. Different fruits and vegetables offer a variety of vitamins and minerals that your gut and body need [2]. So, aim to eat a rainbow of produce to get the full spectrum of benefits.

Lean proteins

Incorporate lean sources of protein like poultry, fish, and plant-based options such as beans and tofu. Protein is essential for tissue repair and overall health.

Healthy fats

Not all fats are bad. Opt for healthy fats found in avocados, nuts, and olive oil. These fats support brain health and overall well-being.

Minimize processed foods

Processed foods often contain excessive sugar, additives, and unhealthy fats that can disrupt the balance in your gut. Minimize your intake of these items to maintain a harmonious gut environment.

Hydration matters

Stay hydrated. Water plays a vital role in digestion and overall bodily functions. Drink plenty of water throughout the day to support your gut.

hydration matters

4. Stress management and mindfulness

The stress in our lives can throw a wrench into the smooth conversation between your gut and brain. Managing stress and practicing mindfulness can be transformative. Here’s how:

Deep breathing

Practice deep breathing exercises regularly. Deep breaths calm your nervous system, reduce stress hormones, and promote relaxation.

Mindful moments

Incorporate mindfulness into your day. Take a few minutes to pause, focus on your breath, and be fully present in the moment. It can be as simple as enjoying a cup of tea or a brief walk in nature.

Regular exercise

Exercise is a powerful stress-buster. Engage in physical activity you enjoy, whether it’s a brisk walk, yoga, or dancing [3]. Exercise releases endorphins, which boost mood and reduce stress.

Adequate sleep

Prioritize quality sleep. Aim for 7-9 hours of restful sleep each night. Sleep is when your body repairs and restores, supporting a healthy gut-brain axis.

Healthy eating habits

Avoid stress eating and opt for nourishing, balanced meals. Stress can disrupt your eating patterns, so pay attention to what and when you eat.

Limit screen time

Reduce screen time, especially before bedtime. The blue light emitted by screens can interfere with your sleep patterns.

Seek support

Don’t hesitate to seek support from friends, family, or a therapist if stress becomes overwhelming. Talking about your feelings can be immensely helpful.

Gratitude practice

Take a moment each day to acknowledge the things you’re grateful for. This simple practice can shift your focus away from stressors.

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5. Exercise for gut and brain health

Physical activity isn’t just about breaking a sweat; it’s about nurturing your gut-brain axis. Regular exercise supports both your gut and brain. Here’s what to consider:

Gut health benefits

Improved digestion: Exercise promotes healthy digestion by stimulating the movement of food through your digestive tract.

Balanced gut microbiome: Physical activity may enhance the diversity of your gut bacteria, which is linked to improved gut health.

Brain health benefits

Enhanced mood: Exercise releases endorphins, which can boost your mood and reduce symptoms of anxiety and depression.

Better cognitive function: Regular physical activity is associated with improved cognitive function and reduced risk of cognitive decline as you age.

Types of exercise

Aerobic exercise: Activities like brisk walking, jogging, swimming, and cycling get your heart rate up and benefit both your gut and brain.

Strength training: Building muscle through weightlifting or resistance exercises supports your metabolism and overall health.

Mind-body activities: Practices like yoga and tai chi combine physical movement with mindfulness, offering double benefits for your gut and brain.

Frequency and consistency

Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week, along with muscle-strengthening activities on two or more days. Consistency is key. Establish a routine that you can stick to over time.

strength training

6. Quality sleep for gut and brain restoration

Sleep is your body’s natural reset button. It’s during slumber that your gut and brain undergo essential restoration and repair. Here’s how to ensure a good night’s sleep:

Gut health and sleep

During sleep, your gut has a chance to repair and regenerate its tissues, promoting a healthy gut-brain axis. Poor sleep can disrupt the balance of gut bacteria, potentially leading to digestive issues.

Brain health and sleep

Memory encoding and cognitive performance are critically influenced by sleep. Your brain will process and store more information as a result. Cognitive decline, emotional fluctuations, and increased stress can result from poor sleep [4].

Sleep duration

Aim for 7-9 hours of quality sleep per night to support both your gut and brain.

Consistency in your sleep schedule can help regulate your body’s internal clock.

Sleep environment

Make a relaxing, pleasant sleeping environment for yourself. A cold, silent, and dark bedroom is a must. Avoid using devices right before bedtime since the blue light can disrupt your sleep-wake cycle.

Healthy sleep habits

Create a nightly ritual to tell your body that it is time to relax. Reading or having a warm bath are examples of such activities. Alcohol, caffeine, and heavy meals should be avoided right before bedtime because they can interfere with sleep.


Remember that your gut-brain axis is a dynamic and vital component of your overall health.

The practices we’ve discussed—probiotics, prebiotics, a gut-healthy diet, stress management and mindfulness, exercise, and quality sleep—all contribute to the harmony of this important system.

By implementing these practices into your daily routine, you can foster a healthier gut-brain axis and, in turn, enhance your well-being.

Your gut and brain are interconnected, and nurturing this relationship can have a profound impact on your quality of life. So, take these steps, make them a part of your daily routine, and let your journey towards better gut and brain health begin.


What are probiotics, and how do they benefit my gut health?

Probiotics are live microorganisms that promote a balanced gut microbiome by supporting the growth of beneficial bacteria. They can improve digestion and boost your immune system.

How can I incorporate more prebiotics into my diet?

You can include prebiotics in your diet by consuming foods like garlic, onions, bananas, oats, and legumes. These foods provide the fiber that feeds your gut’s good bacteria.

Why is exercise essential for gut and brain health?

Exercise enhances blood flow to the gut, supports a diverse gut microbiome, and releases endorphins that improve mood and cognitive function.

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[1] https://my.clevelandclinic.org/health/articles/14598-probiotics
[2] https://www.betterhealth.vic.gov.au/health/healthyliving/fruit-and-vegetables
[3] https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-20044469
[4] https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-20044469

Photograph: YuriArcursPeopleimages/Envato
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