Ever felt your stomach knot before an interview, or lost your appetite after bad news? That's not a coincidence. Your gut and your brain are in constant conversation, and scientists are only beginning to understand how much they influence each other.

Meet the gut-brain axis

The gut-brain axis is a two-way communication network linking your digestive system and your brain. A major part of it is the vagus nerve, a long nerve that carries signals in both directions. Stress in the mind can upset the stomach, and trouble in the stomach can send signals back up to the brain.

Your gut has its own residents

Trillions of bacteria live in your intestines. This community, called the gut microbiome, helps digest food, train the immune system and produce compounds that may affect mood. Much of the body's serotonin, a chemical linked to wellbeing, is made in the gut.

Researchers have found links between a less diverse microbiome and conditions such as anxiety and low mood. The science is still young, and gut health isn't a cure for anxiety, but the connection is real enough to take seriously.

Foods that support a happier gut

• Curd, buttermilk, idli, dosa batter and kanji contain live cultures that support healthy bacteria.
• Fibre-rich foods like dal, oats, millets, fruit and vegetables feed good bacteria.
• Onion, garlic and bananas act as prebiotics, food for your microbes.
• Variety matters. Aim for many different plant foods each week.

Habits that hurt

Highly processed snacks, too much sugar, poor sleep and constant stress can all disturb the microbiome. Unnecessary antibiotics can also wipe out good bacteria, so only take them when prescribed.

When to see a doctor

If anxiety is affecting your daily life, or you have ongoing stomach pain, bloating or changes in bowel habits, speak to a doctor. Food can support your mental health, but it shouldn't replace proper care.

Medical Disclaimer: The information and reference materials contained here are intended solely for the general information of the reader. One should consult a physician for medical advice and before beginning a new diet, nutritional or fitness program. The publisher or its management do not claim responsibility of this information.