Disclaimer

This information is for educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider with any questions regarding a medical condition.

The Microbiome

What Is the Microbiome?

Your gut contains trillions of bacteria, fungi, and other microorganisms. Together, they form the gut microbiome.

A balanced microbiome supports digestion, immunity, hormones, and brain function.

When the balance is disrupted, called dysbiosis, it can affect mood, focus, and mental wellbeing.

The Gut and Brain Connection

Your gut and brain communicate through the gut-brain axis. This connection involves:

  • The vagus nerve which carries messages between gut and brain

  • Neurotransmitters because gut bacteria produce serotonin, dopamine, and GABA

  • Immune signalling since gut inflammation can affect mood and thinking

  • Stress response because ongoing stress changes gut balance and may increase anxiety

How the Microbiome Affects Mental Health

Research shows gut health can influence:

  • Mood regulation: up to 90% of serotonin is made in the gut

  • Anxiety and depression risk as dysbiosis is linked to these symptoms

  • Stress tolerance with balanced gut bacteria that can lower cortisol and improve calmness

  • Cognitive function as healthy gut flora may improve memory and focus

Signs of a Microbiome Imbalance

  • Bloating, constipation, or diarrhoea

  • Fatigue

  • Low mood, increased anxiety, depression

  • Brain fog or poor focus

  • Sugar cravings or frequent tiredness

  • Skin problems such as acne, eczema, psoriasis, rosacea

  • Difficulty losing weight, or unexplained weight gain.

  • Autoimmune conditions (e.g. Hashimoto, rheumatoid arthritis)

  • Allergies or food sensitivities

How to Support a Healthy Microbiome

1. Eat a Variety of Plants

Aim for 30 or more different plants each week. Include vegetables, fruits, nuts, seeds, herbs, and whole grains. Different plants feed different beneficial bacteria. For a maybe easier step you can try my vegetables challenge. (axismundi.life/veggie-challenge)

2. Include Fermented Foods

Add sauerkraut, kimchi, kefir, yogurt, miso, or kombucha. These contain natural probiotics.

(see below for a more complete list)

3. Feed Good Bacteria

Eat prebiotic-rich foods like onions, garlic, leeks, asparagus, bananas, flaxseeds, and oats.

(see below for a more complete list)

4. Reduce Gut Stressors

Limit ultra-processed foods, excess sugar, alcohol, artificial sweeteners, caffeine, pesticides, and herbicides (prioritise organic food). Use antibiotics only when strictly necessary and under professional guidance. In fact, antibiotics are connected to an increased risk for mental disorders like anxiety, depression, and psychosis (source, source).

5. Manage Stress

Chronic stress affects gut health. Try mindfulness, breathing exercises, or other relaxation practices.

6. Prioritise Sleep and Movement

Poor sleep and inactivity harm gut balance. Aim for 7 to 9 hours of sleep and include daily gentle movement.

Probiotic/Fermented foods

These are foods with living bacteria that are fabulous to improve your gut health.

  • Amasake

  • Kefir

  • Kimchi

  • Buttermilk

  • Kombucha

  • Lassi

  • Leban

  • Chocolate

  • Miso

  • Coconut

  • Natto

  • Olives

  • Cottage cheese

  • Fermented sausages and meats

  • Pickles (brine cured, not vinegar)

  • Pulke

  • Fermented vegetables

  • Raw vinegar

  • Raw whey

  • Root and ginger beers

  • Sauerkraut

  • Sourdough breads (traditionally made)

  • Tempeh

  • Wheatgrass juice

  • Wine

  • Yogurt

Note that this is a general recommendation, some foods may be beneficial for an individual and others may not.

Prebiotic foods

These are foods that do not necessarily already contain living friendly bacteria. They are the favourite foods to our gut flora. So, when you eat the following, the bacteria in your gut are super happy. Happy bacteria, happy mind.

  • Vegetables

  • Artichokes

  • Eggplant

  • Asparagus

  • Flax seeds

  • Avocados

  • Fruit

  • Bananas (under ripe)

  • Garlic

  • Barley

  • Green tea

  • Beet root

  • Bran

  • Honey

  • Jerusalem artichokes

  • Burdock root

  • Jicama

  • Chia seeds

  • Chicory

  • Leeks

  • Chinese chives

  • Legumes

  • Cocoa

  • Lentils

  • Dandelion greens

  • Onions

  • Oats

  • Peas

  • Plantains

  • Potatoes

  • Radishes

  • Root vegetables

  • Rye

  • Sea vegetables

  • Soybeans

  • Spices and herbs

  • Sugar maple

  • Sweet potatoes

  • Tomatoes

  • Yacon root

  • Yams

Note that this is a general recommendation, some foods may be beneficial for an individual and others may not.

Testing and Personalised Support

Everyone’s microbiome is different. If you have ongoing digestive or mood problems, you may benefit from:

  • Comprehensive gut microbiome testing.

  • A personalised nutrition plan.

  • Targeted probiotics and prebiotics.

Key Points

  • The gut and brain are strongly connected through the microbiome

  • A healthy gut supports better mood, focus, and stress response

  • Food and lifestyle choices can improve both digestion and mental wellbeing

Need Support?

I can help you restore balance in your gut and improve mental health naturally.

For a personalised approach and to know what is best for you:

Marco Caspani

Last update: 21/08/2025