You’re eating well (mostly), trying to sleep enough, and taking your supplements. But focus still feels elusive, motivation is low, and your moods are unpredictable. Could it be more than just “in your head”? Emerging science says yes, and your gut may be the missing link.
1. How the Gut–Brain Axis Works and Why It Matters
The gut–brain axis is the two-way communication network between your digestive system and brain. This isn’t just metaphorical: your gut has its own nervous system, called the enteric nervous system, containing over 500 million neurons. Messages between the gut and brain travel along several key pathways:
When gut health is compromised by antibiotics, processed food, stress, or infections, this communication suffers. That can affect not only digestion but also your brain function, behaviour, memory, and emotional wellbeing.
2. Your Gut Produces Neurotransmitters - But Not the Way You Think
Over 90% of serotonin and around 50% of dopamine is made in the gut. But here’s an important nuance: these neurotransmitters do not cross the blood–brain barrier to directly supply the brain. So how do they affect mood and focus? Gut-produced neurotransmitters still send signals locally, influencing the nervous system through the gut lining and vagus nerve. They also shape gut motility, inflammation, and microbial balance, all of which feed back into brain signalling. Additionally, gut microbes regulate the building blocks of neurotransmitters. For example:
So while gut-derived serotonin doesn’t supply your brain directly, it plays a critical regulatory role in the wider system that supports mood, behaviour, and motivation.
3. Could Your Gut Be Mimicking or Worsening ADHD Symptoms?
You don’t need bloating or reflux to have gut issues. Subtle signs of dysbiosis (gut microbiome imbalance) can include:
These signs can overlap with or even worsen ADHD or ADHD-like symptoms, particularly when neurotransmitter production and inflammation are involved.
4. What You Can Do to Support Gut–Brain Health Naturally
Here are practical, science-backed ways to restore balance and boost focus, mood, and energy:
1. Feed your gut microbes
Include prebiotic fibres like garlic, leeks, onions, Jerusalem artichokes, bananas and oats. Add fermented foods like live yoghurt, kefir, kimchi or miso to support microbial diversity.
2. Support neurotransmitter production
Eat quality proteins (eggs, fish, legumes), polyphenols (blueberries, green tea), and iron-rich foods (greens, liver, beans) to fuel dopamine and serotonin pathways.
3. Reduce inflammation
Prioritise omega-3s (like flaxseed or oily fish), antioxidant-rich greens, turmeric, and manage blood sugar. Stress reduction techniques like yoga, breathwork or nature walks are essential.
4. Rest and regulate your nervous system
Sleep is non-negotiable for brain health. Poor sleep can raise gut permeability and cortisol, fuelling inflammation and focus issues. Create wind-down routines and avoid stimulants late in the day.
5. Consider targeted support
If symptoms persist, work with a practitioner to explore functional testing (e.g. stool analysis), gentle gut support (like PHGG or Saccharomyces boulardii), or an individualised diet to support healing.
Your gut might be doing more thinking than you realise. From producing neurotransmitters to influencing memory, mood, and behaviour, your gut microbiome plays a crucial role in how your brain works.
If you're navigating ADHD symptoms or just feel mentally "off," it’s worth asking: what is your gut trying to tell you?
Personalised, natural support could be the key to reconnecting your gut and brain and helping you feel calm, clear, and focused again.
Ready to Learn More?
If you’re curious whether gut health could be the missing link in your ADHD-type symptoms, from brain fog to burnout, I’d love to help.
