Go With Your Gut: How Microbiome-Friendly Foods Boost Your Brain & Mood

We often think of happiness as something that starts in the brain. But science tells us a surprising truth: our mood is deeply connected to our gut. That’s right — your digestive system does more than break down food; it plays an essential role in how you think and how you feel.

Our gut is home to over 100 trillion microbes, collectively known as the microbiome. These tiny organisms produce and regulate key hormones and neurotransmitters that affect your mood, memory, and stress levels.

• 95% of serotonin (the "happy hormone") is produced in the gut
• GABA (gamma-aminobutyric acid) a neurotransmitter, which helps regulate fear and calm anxiety, can also be created by gut bacteria

A well-fed microbiome can mean a more balanced mood and better mental clarity. 

To keep your gut — and therefore your brain — happy, focus on two key types of food:

1. Probiotic Foods (contain good bacteria)

• Yogurt (plain, unsweetened)
• Kefir
• Sauerkraut
• Kimchi
• Miso
• Kombucha
• Apple cider vinegar

2. Prebiotic Foods (feed the good bacteria)

• Garlic
• Onion
• Bananas
• Oats
• Asparagus
• Apples
• Chicory root

These foods work together to balance your microbiome and keep those brain-boosting bacteria thriving.

Bright, rainbow-colored vegetables are rich in prebiotic fiber and antioxidants. They support your gut microbiome AND reduce inflammation in the brain.

Think: red peppers, purple cabbage, leafy greens, carrots, beets, berries. The more colorful your plate, the better for your mood.

Research shows that people with diverse, healthy gut bacteria report lower levels of anxiety, improved focus, and even better sleep. If you’re looking for a natural way to boost your mental health, start with what’s on your fork.

Think: red peppers, purple cabbage, leafy greens, carrots, beets, berries. The more colorful your plate, the better for your mood.

For a convenient way to support your brain and gut in one delicious sip, check out JostArriba. It’s a thoughtfully formulated blend of organic coffee, adaptogenic botanicals, and nootropics such as Reishi and Lion’s Mane mushrooms — all designed to boost your mood from the inside out.

Your gut might be the smartest part of your body. Feed it well, and the rest of you will thank you.