Gut Health and Mental Health: Alleviating Anxiety Symptoms

Written by: Amber Cohen, PsyD, CPsych

Updated: February 2nd, 2026

Did you know that your gut could be the key to your mental well-being? Often dubbed the “second brain,” the gut is home to microorganisms that aid digestion and produce a large percentage of the body’s serotonin, a neurotransmitter essential for mood, sleep, and more.

This gut-brain connection, or gut-brain axis, is a two-way communication system between the gut and brain via the vagus nerve. A healthy gut can profoundly impact your mood, emotions, and cognitive functions. For those who experience anxiety, understanding this connection can unveil new paths for treatment and management.

In this article, we will explore the relationship between gut health and anxiety, therapeutic strategies for digestive health issues related to anxiety, and holistic approaches to managing anxiety.

Gut Health and Anxiety

Let’s understand this connection further and delve into how anxiety can affect our digestive health.

When we feel anxious, our brains perceive this as a threat to our safety, triggering the fight-flight-freeze response. This response causes energy to be conserved for fleeing, fighting or freezing in the face of the perceived danger, resulting in slowed or halted digestion.

Consequently, we may experience uncomfortable digestive symptoms such as:

Nausea
Vomiting
Diarrhea
“Butterflies in our stomach”
Abdominal pain
Cramping
Exacerbated symptoms of pre-existing digestive conditions ex: Irritable Bowel Syndrome (IBS)

Therapy as Treatment for Gut Health

Therapy can be used to treat gut health concerns. Psychologists, psychotherapists, and social workers can work with individuals to ease their cognitive and emotional experience of anxiety, which may help reduce digestive symptoms caused by or exacerbated by anxiety.

Additionally, people who experience digestive health concerns may experience health anxiety or trauma due to living with these uncomfortable, painful, or distressing symptoms. Therapists can help those individuals manage health anxiety or trauma symptoms related to digestive health.

Therapeutic techniques that are used to help improve digestive health include:

Cognitive Behavioural Therapy (CBT). CBT is effective in improving digestive health by teaching individuals to reframe ineffective thoughts, manage stress, and enhance control over their thoughts, behaviors, emotions, and digestive symptoms.
Eye Movement Desensitization Reprocessing Therapy (EMDR). EDMR can help individuals who experience trauma symptoms related to their digestive health by processing distressing memories and reducing the emotional impact of these memories on their physical symptoms. Additionally, processing unresolved childhood trauma can assist with reducing mental and physical health symptoms in adulthood.
Polyvagal Therapy works by stimulating the vagus nerve, which plays an important role in regulating the parasympathetic nervous system, thereby enhancing relaxation, reducing stress responses, and promoting better digestion and overall gut health.
Dialectical Behavior Therapy (DBT) helps improve digestive health by teaching individuals techniques to manage stress and regulate emotions. These techniques can reduce the physiological impact of stress on the digestive system. Additionally, DBT promotes mindfulness practices that encourage better awareness and management of digestive symptoms.

Medication Options for Anxiety and Gut Health

When treating anxiety, medications can play a significant role in alleviating symptoms and improving quality of life; however, they can also impact gut health. Further, the microorganisms in our gut play a pivotal role in our overall health and well-being and are influenced by a variety of controllable factors including diet, medications, drugs, and exercise.

One common way in which gut dysbiosis occurs over time, is through the use of medications used to manage anxiety. This results in decreased microbial diversity, impaired immune functioning, and change in emotional agility. Moreover, impaired gut health can leave us susceptible to IBS, diabetes and abnormalities in walls of arteries (atherosclerosis) as a result of the inflammation pronounced throughout the gut microbiome.

Various medications are used to help mitigate and/or reduce symptoms of anxiety. The main options include:

Benzodiazepines: these are the most commonly prescribed for anxiety. They include Xanax, Valium, Ativan, and Clonazepam. The calming effects experienced with this class of drugs can also be obtained through lifestyle habits such as running, yoga, tai chi, or meditation.
Selective Serotonin Reuptake Inhibitors (SSRIs): People who take this medication commonly describe it as the “turning down” of the intensity and overwhelm they experience as a result of their anxious thoughts. Examples are Zoloft, Celexa, Lexapro, Prozac and Paxil.
Serotonin Norepinephrine Reuptake Inhibitors (SNRIs): This class of drugs works on two neurotransmitters, serotonin and norepinephrine. Serotonin is responsible for mood, appetite, behaviour, and memory, whereas norepinephrine is responsible for increasing alertness and focus. Cymbalta, Pristiq, and Effexor are medications commonly used. Compared with benzodiazepines, both SSRIs and SNRIs are less addictive.
Tricyclic Antidepressants (TCAs): This class of drugs is typically used to treat Major Depressive Disorder (MDD) but have also been used to treat anxiety. They are similar to SSRIs & SNRIs in terms of how they help manage symptoms, but are not typically used as a first line therapy due the side effects they cause. Elavil, Tofranil, and Pamelor are examples in this class.

Supplements for Anxiety

As previously mentioned, the composition of our gut health has implications for psychological health. Here are some supplements that may support with anxiety:

Probiotics: A healthy gut microbiome plays an important role in overall mood. Further, supplementing with a good-quality probiotic may restore the gut microbiota and promote a healthy microbial gut-brain axis. Research demonstrates that select probiotic strains may be beneficial in restoring the gut microbiome, which may improve some mental health conditions. In addition, certain probiotic strains may help to prevent or treat diarrhea, a common symptom of anxiety.
L-theanine: Doses of 200-400mg of L-theanine have been used which may assist in sleep, increased relaxation, and improved focus. This is a naturally occurring amino acid found in tea with no adverse effects associated with its use.
Herbal Teas: Many herbal teas can also help alleviate symptoms of anxiety like lavender, chamomile, valerian, lemon balm, and passionflower.
Melatonin: Another supplement that can assist in both less fragmented sleep and reduce anxiety is melatonin at a dose of 0.1-10mg. Some commonly reported side effects may include grogginess, vivid dreams, stomach cramps, or daytime sleepiness.
Ashwagandha: Doses of 900-1800mg of ashwagandha may help lessen symptoms of anxiety and stress. The use of this herb is very safe and no worrisome or concerning adverse effects have been attributed to its use.
Inositol: Lastly, the supplement inositol may induce calming effects, typically with a dose of 300mg-1200mg daily. Most people don’t report side effects with its use, but at very high doses, stomach pain and nausea may occur.

It is important to note that these are general guidelines, and it is imperative to discuss any usage and dosing with your health care practitioner.

Other Treatment Options For Anxiety

Although these medications may reduce symptoms, they are far from a complete solution, and have side effects. Other ways to manage anxiety, both holistically and comprehensively include:

Eating a healthy and well-balanced diet
- A diverse diet includes: fibre-rich foods like vegetables, fruits, legumes, whole grains as well as probiotic-containing foods.
Managing stress, including mindfulness
Maintaining proper sleep
Limiting caffeine and alcohol
Exercise and movement
Having a strong support system

Final Thoughts

Understanding the connection between gut health and mental health opens new avenues for managing anxiety symptoms more effectively.

Through therapeutic interventions like Cognitive Behavioral Therapy (CBT), Eye Movement Desensitization and Reprocessing (EMDR), Polyvagal Therapy, and Dialectical Behavior Therapy (DBT), individuals can learn to manage stress and improve their digestive health.

Additionally, while medication can provide relief, integrating holistic approaches such as dietary interventions and supplements can offer comprehensive support. By acknowledging and addressing the gut-brain axis, we can foster better mental health and overall well-being.

For more information on how stress impacts gut health and effective ways to manage it, read How Stress Impacts the Gut and How to Manage. Learn practical tips to improve gut health and reduce stress!

If you’re struggling with gut health and anxiety, reach out to The Cohen Clinic to schedule a complimentary 15 minute intake consultation call. Our team of experienced psychologists, psychotherapists, and social workers can help you navigate these challenges and support you on your journey towards better mental and physical health.

Download the Gut Health and Mental Health Infographic

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