The gut-brain connection: Supporting mood and digestion this holiday season.
If you’ve ever felt butterflies in your stomach before a big event, lost your appetite during stress, or craved comfort foods when overwhelmed, you have experienced the gut-brain connection firsthand.
Far more than a cliché, this relationship is a beautifully complex system known as the gut-brain axis — a direct line of communication between your digestive tract and your central nervous system. And during the holiday season, when rich foods, irregular schedules, and emotional intensity collide, both systems can feel the effects.
At Evolve Wellness, we believe that tending to your gut is one of the most powerful ways to support your mood, immune system, and overall sense of calm. By nourishing the microbiome with intention (and compassion!), you can move through the holidays feeling grounded, energized, and emotionally steady.
Let’s explore how the gut and brain work together, and how you can support both with mindful nutrition and gentle seasonal practices.
How the Gut Influences Mood
Your gut is often called the “second brain” for good reason:
It contains over 100 million neurons, more than the spinal cord.
It produces over 90% of the body’s serotonin, a key mood-regulating neurotransmitter.
It houses trillions of microbes that influence inflammation, immunity, and emotional balance.
When the gut is inflamed, depleted, or overloaded, symptoms often appear as:
Anxiety or irritability
Brain fog
Low mood
Sleep disturbances
Digestive discomfort
Low energy
The good news? Small, daily shifts can make a big difference in supporting a calm and resilient gut-brain axis.
Holistic Ways to Support the Gut-Brain Axis
1. Eat more fiber-rich, prebiotic foods. Think of prebiotics as food for your good bacteria. Try incorporating:
Oats
Apples
Sweet potatoes
Garlic and onions
Bananas
Asparagus
Flaxseed
These foods create a balanced, happy microbiome, which directly supports mood stability.
2. Add probiotic-rich foods daily. Probiotics introduce beneficial bacteria that support digestion, reduce inflammation, and improve neurotransmitter production. Some options include:
Kefir or yogurt (dairy or non-dairy)
Sauerkraut
Kimchi
Miso
Kombucha
Fermented pickles
Aim for a small serving daily.
3. Support digestion with warming herbs. Seasonal herbs can help you gut stay calm during heavier holiday meals. Some favorites include:
Ginger: reduces bloating and supports motility
Cinnamon: balances blood sugar and soothes digestion
Peppermint: helps with cramping and gas
Chamomile: calms both the gut and the nervous system
Sip them as teas after meals or add them to recipes for a grounding boost.
4. Slow down your eating. Mindful eating is one of the simplest and most overlooked ways to reduce holiday digestive stress. Try this simple practice:
Pause before eating and take three slow breaths.
Notice the colors, textures, and aromas.
Chew more intentionally.
Put your fork down between bites.
These subtle shifts help the brain register safety, which signals digestion to function optimally.
Navigating Holiday Foods with Mindfulness, Not Restriction
You don’t have to avoid your favorite holiday treats to care for your gut. In fact, restriction often increases stress, and stress directly impacts digestion.
Instead, try:
Balancing plates with 50% veggies, 25% protein, and 25% starch
Choosing foods that truly delight you, not just those offered out of obligation
Eating slowly, allowing your body to recognize satisfaction
Adding grounding foods (sweet potatoes, squash, warm soups, etc.) to support digestion
Drinking warm water or tea rather than ice-cold beverages
Taking breaks from sugar, but without guilt or rigidity
Mindful nourishment supports both mood and digestion, and it helps you stay connected to your body throughout the season.
Holistic Tools for Emotional Balance
Because the gut and brain constantly communicate, emotional support can ease digestive stress just as much as nutritional changes.
Consider integrating:
Gentle yoga or stretching
Walking after meals
Deep belly breathing
Mindfulness or meditation
Reiki for nervous system balance
Emotion coaching or therapy to process holiday stressors
Caring for your whole self helps create harmony throughout the gut-brain axis.
If you are navigating digestive discomfort, emotional overwhelm, or stress eating during the holidays, our practitioners are here to help you find balance with compassion.
Our nutrition coach, mental health therapists, emotion and spiritual coach, and Reiki master can guide you in building a personalized plan that supports:
A resilient microbiome
More stable moods
Reduced stress
Better sleep
Sustainable eating habits
A calmer holiday experience
You don’t have to navigate gut health or emotional wellness on your own. Support is available, and healing is absolutely possible. To learn more and schedule your first session, call our office at (410)989-2034, or request a free consultation on our website.
P.S. Looking for more holiday nutrition support? Join us at our Evolve Holiday Reset on December 6th and schedule a Holiday Nutrition Coaching session with our coach and herbalist, Tyler Mauler. Call our office at (410)989-2034 to learn more and schedule your session.