Functional medicine nutrition can be compared to the work of a detective, piecing together each person's unique health story to uncover the root causes behind their symptoms. The same symptom can arise from entirely different root causes in different people. More than simply giving a name and a diagnosis, the question is why these symptoms exist in this specific person.
For instance, anxiety might stem from an imbalance in the gut microbiome. This community of bacteria in our gut, which outnumbers our own cells, influences not only digestion but also our mood, cognitive function, and other aspects of health. These bacteria thrive based on the foods we eat, highlighting how diet directly impacts our mental health. Alternatively, a person’s anxiety could be driven by nutrient deficiencies, hormone imbalances, or food sensitivities.
In particular, events like October 7th last year may have intensified anxiety for many, amplifying the struggles of those already suffering from it.
How the Gut and Brain Communicate
Our gut and brain are constantly in communication, primarily through a large nerve called the vagus nerve, which sends signals back and forth. Surprisingly, most messages (90%) go from the gut to the brain, making the gut a major influencer of thoughts, mood, and stress levels. 95% percent of our serotonin, a “feel-good” neurotransmitter that also helps us make melatonin for sleep, is produced in our gut.
Neurotransmitters like serotonin, dopamine, and the lesser-known GABA act as messengers in the brain, influencing how we think and feel. Food impacts these messengers because our gut bacteria break down nutrients to produce chemicals that support mental and physical health. When we feed our gut with nutritious food, it supports mental wellness by managing stress and
improving our mood.
Food, Mood, and the Microbiome
Research shows that diets low in whole foods and high in processed foods can increase anxiety. Processed foods fuel “bad bugs” in the gut while starving the beneficial bacteria that support mental well-being. Sugars, artificial sweeteners, empty carbs like refined breads and pastries, fried foods, and additives can promote harmful microbes, while the “good” bacteria that could help with relaxation and mental clarity struggle to thrive.
Another important factor is that when the gut isn’t healthy and as impermeable as it should be (you may have heard the term “leaky gut,” which means undigested food particles enter the bloodstream instead of being broken down first), even nutritious foods can be poorly absorbed. This means the body doesn’t get the essential nutrients it needs for neurotransmitter
production. This can create a cycle where, despite eating well, the body still misses out on important nutrients, leading to low energy, poor mood, and other symptoms of malnutrition at the cellular level—because it is not only what you eat, but also what you digest and absorb.
How and When You Eat Matters
How and when you eat are equally important. Eating in a relaxed state and not in front of a screen can significantly change how you digest your food and affect your mental health as well. Studies also show the positive impact of sharing meals with loved ones. Chewing well and avoiding drinking during meals—since it can dilute digestive enzymes—are crucial practices. A very important point is leaving adequate time between meals—ideally at least 4 hours. This interval enhances the function of the migrating motor complex, a critical aspect of digestive health that helps clear the intestines between meals. Furthermore, I can’t emphasize enough the importance of avoiding late-night eating before sleep. Each organ has a specific time for optimal functioning, and cleaning processes occur overnight. If you continue to eat, your body’s “cleaner” is overwhelmed, trying to manage food intake while also handling waste elimination.This imbalance can lead to toxin accumulation, which not only increases anxiety but can also cause insulin and cortisol spikes during the night, disrupt sleep, and result in feelings of lethargy, lack of concentration, depression, mood swings, or hyperactivity the next day.
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