I recall lying still on a cold, sterile X-ray table, and the discomfort I felt when the doctor inserted an enema tube full of barium (a chalky fluid) into my rectum. The barium and air were pumped into my colon, which allowed the doctor to get X-ray images. I was 10 years old and had complained of stomach pain for months. The X–ray results were inconclusive, and my mom, who was a psychiatric nurse, told me there was nothing physically wrong with me and that it was all “psychosomatic.”
“I realize now, as an adult, that my stomach issues in childhood were a result of my mental health.”
I was a sickly child throughout elementary school. I didn’t physically grow between the ages of 8 and 10, and I often had stomach issues and headaches. I was a highly sensitive child, and I attended Catholic schools, which fed into my propensity for anxiety. I was afraid of the nuns, and I was hypervigilant in my efforts to avoid committing sins. I realize now, as an adult, that my stomach issues in childhood were a result of my mental health — I felt emotionally unsafe at school and home, resulting in anxiety that manifested in my gut.
When my mom said my gut issues were “psychosomatic,” she was partially correct because the brain and the gut are intricately entwined and in constant communication. Dietitians recognize the mind-gut connection as a valid and growing area of research.
“The gut and brain communicate through what’s called the gut-brain axis — a two-way pathway involving the nervous system, immune system, and hormones,” said Ginger Cochran, MS, RDN, CDCES, CEP-ACSM, who works in San Luis Obispo, California. “About 70% of our immune system is located in the gut, and the trillions of bacteria in our intestines (the microbiome) produce neurotransmitters like serotonin and dopamine, which influence mood and cognition.”
“The gut and brain communicate through what’s called the gut-brain axis — a two-way pathway involving the nervous system, immune system, and hormones.”
– Ginger Cochran, MS, RDN, CDCES, CEP-ACSM
I am now 55, and throughout my life, my gut has sent physical warnings when I am stressed or in an unhealthy situation or environment. I experience burning, and often feel as if my gut is filled with toxic juices eating away at me. I appreciate my mind-gut connection because it has saved me from getting into bad marriages, warned me about toxic family and friends, led me out of a religious ideology that didn’t feed my soul, and has screamed at me to leave highly dysfunctional jobs.
The concept of a mind-gut connection dates back over a century, but it wasn’t until the early 2000s that modern research really confirmed and expanded on it. “A pivotal 2013 study by Mayer et al. (published in Gastroenterology) showed that probiotics could change brain activity in women, highlighting a direct link between gut microbes and mental health,” said Cochran. “Since then, large-scale projects, such as the Human Microbiome Project, have provided a deeper understanding of how gut health influences overall well-being, including mental health.”
“The concept of a mind-gut connection dates back over a century, but it wasn’t until the early 2000s that modern research really confirmed and expanded on it.”
I have experienced anxiety and depression throughout my life, and I knew that stress could affect physical health — but it became abundantly clear in 2018, when I was diagnosed with stomach and esophageal ulcers and Small Intestinal Bacteria Overgrowth (SIBO). I was working as a special education teacher, and I had a very violent student in my classroom. A few months into the job, I began feeling burning sensations and pain in my gut, experienced irregular bowel movements, and excessive bloating.
My gastroenterologist recommended following a FODMAP diet, which stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are types of carbohydrates that can be poorly absorbed in the small intestine and fermented by bacteria in the colon, leading to gastrointestinal symptoms such as bloating, gas, and diarrhea. I followed the diet for a few months and discovered that I was very sensitive to dairy. I also took prescribed antibiotics, as well as probiotics, and my SIBO symptoms improved. I was prescribed a proton pump inhibitor (PPI) medication for the ulcers. The PPI medication treats and prevents conditions related to excess stomach acid. By 2019, I was off all of the medication and believed all of my gut issues were behind me.
“[FODMAPs] are types of carbohydrates that can be poorly absorbed in the small intestine and fermented by bacteria in the colon.”
Unfortunately, I was wrong. In March of 2025, I was working in another stressful special education job, and I began experiencing ulcer and SIBO symptoms again. I felt burning in my stomach and throat and experienced bloating and irregular bowel movements. I consulted with my gastroenterologist, and he ordered an endoscopy and a SIBO test, and I was diagnosed with ulcers and SIBO again. I am taking the PPI medication again for the ulcers, and I took an antibiotic that gave me some relief. I am now working with a dietician. She advised me to take amino acids before every meal, as well as probiotics and follow the FODMAP diet for 2 months, in an effort to identify any foods that may irritate my gut. The FODMAP diet is very limiting and challenging to follow, but I am doing my best.
I have felt frustrated with my health issues because I am diligent about leading a healthy lifestyle. Since my early 20s, I have engaged in proactive habits such as daily exercise and a balanced diet. I focus on eating lots of vegetables, fruits, lean meats, fish, and foods that are low in sodium. I try to avoid foods with sugar, but do enjoy dark chocolate often. I stopped drinking soda 15 years ago and cut out alcohol as well. I swim laps for an hour, 3 to 4 days a week, and hike or walk 4 days a week. I am committed to eating whole foods and avoiding processed foods that have no nutritional value. I have also been proactive and committed to addressing my mental health through psychotherapy, wellness retreats, meditation, art therapy, and investing in supportive relationships. In the last 8 years, I have researched and worked with professionals who have opened my eyes to the role that stress plays in adversely affecting mental health, as well as gut health.
Dr. Becky Sznejkowski, a California-based psychologist with a certification in whole food plant-based nutrition and integrative medicine in nutrition and mental health, co-facilitates online groups with a holistic approach to mental health, which includes topics and strategies regarding epigenetics, lifestyle, stress, water intake, sleep, and nutrition.
“We are learning that there are metabolic and systemic issues impacting mental health,” Dr. Sznejkowski said. “Stress management is very important because stress creates cortisol that is released into the brain and body, causing increased inflammation that negatively impacts gut and mental health.”
“Stress management is very important because stress creates cortisol that is released into the brain and body, causing increased inflammation that negatively impacts gut and mental health.”
– Dr. Becky Sznejkowski, PsyD
After being diagnosed with ulcers and SIBO again this year, I am convinced that the stress of my profession adversely affects me both mentally and physically. I started working in a new classroom a month ago and hoped it would be less stressful — it’s not. As a special education teacher, I am in an environment that requires me to be hypervigilant all day — the questions, behaviors, requests, and paperwork are endless. I handle it well in the moment, but in the morning, I often feel a burning sensation in my gut as I head to work and mentally arm myself for what’s to come. When upsetting or intense situations occur at work, I feel myself numb out, which enables me to continue working. Typically after work, the sensory overload of the day sets in, leaving me feeling depleted, irritable, and unwell.
“I look forward to finding a sustainable professional option that will nourish my mind and gut and keep me on a healthy path.”
I know that my job stress is the biggest underlying issue affecting my overall health, and I am no longer willing to just endure and continue the dysfunctional cycle. I want to honor my 10-year-old self, who endured a barium enema and never received proper medical care or acknowledgement that the mind-gut issues she was experiencing were valid. Right now, I am researching alternative professional options because I will not gamble with my health any longer. I look forward to finding a sustainable professional option that will nourish my mind and gut and keep me on a healthy path.
Tips to support a healthy gut microbiome and brain health:
- Eat a variety of plant foods (fruits, vegetables, whole grains, legumes, nuts, seeds) — fiber feeds beneficial gut bacteria.
- Incorporate fermented foods like yogurt, kefir, sauerkraut, kimchi, and miso, which contain probiotics.
- Limit ultra-processed foods and added sugars, as they can disrupt microbial balance.
- Include prebiotics (the “food” for probiotics) such as garlic, onions, asparagus, bananas, and oats.
- Stay hydrated to support digestion and nutrient absorption.
- Balance protein and healthy fats — especially omega-3s (salmon, walnuts, flaxseed) — to support brain and gut health.
- Prioritize daily exercise and movement.
- Spend time in nature.
- Maintain healthy inter-personal relationships.
- Practice good sleep hygiene, getting 8-9 hours of quality rest per night.
What are some ways that you manage the mind-gut connection? Let us know in the comments!
Stefanie Vallejo Monahan is a special education teacher in San Luis Obispo County, CA. She has a BA in Journalism and a MA in Special Education. She enjoys spending time in nature, travel, organic foods and creative endeavors. She is the proud aunt of 6 nieces and 3 nephews.
The post How I’m Healing My Mind-Gut Connection appeared first on The Good Trade.
