Top 6 Gut-Calming Nutrition Tips to start for a Less Anxious Work Week - Goh Ling Yong
That familiar Sunday evening feeling starts to creep in. A knot tightens in your stomach, your mind races with the week's to-do list, and a vague sense of unease settles over you. We often call it the "Sunday Scaries," but for many of us, this low-grade anxiety is a constant companion throughout the work week, humming just beneath the surface. We blame deadlines, difficult colleagues, or a demanding workload. But what if a significant part of that anxious feeling is actually starting in your gut?
It might sound strange, but there's a powerful and direct line of communication between your digestive system and your brain. This is known as the gut-brain axis, a complex network that acts like a two-way superhighway. Your gut is home to trillions of microorganisms, collectively called your microbiome, which play a huge role in producing neurotransmitters—the chemical messengers that regulate your mood. In fact, an estimated 95% of your body's serotonin, the "feel-good" hormone, is produced in your gut!
When your gut is unhappy, inflamed, or out of balance, it sends distress signals straight to your brain, which can manifest as anxiety, brain fog, and a low mood. The good news? You have incredible power to influence this conversation. By making conscious, gut-calming nutritional choices, you can soothe your digestive system, support a healthy microbiome, and create a foundation for a calmer, more focused, and less anxious work week. Let's dive into six practical tips you can start implementing today.
1. Embrace Probiotic-Rich Foods for a Happy Gut Microbiome
Think of your gut microbiome as a bustling city of bacteria. For this city to thrive, you need a diverse population of friendly, hard-working citizens—these are your probiotics. Probiotics are live, beneficial bacteria that help maintain harmony in your gut, crowding out the more troublesome microbes that can contribute to inflammation and poor mood regulation. A balanced microbiome is essential for synthesising those crucial neurotransmitters we talked about, like serotonin and GABA (gamma-aminobutyric acid), which has a calming effect on the nervous system.
When stress and a poor diet allow harmful bacteria to take over, a state called "dysbiosis" can occur. This imbalance can lead to a "leaky gut," where the gut lining becomes more permeable, allowing particles to enter the bloodstream and trigger an inflammatory response throughout the body, including the brain. By consistently introducing beneficial probiotic strains, you help fortify your gut lining, reduce inflammation, and ensure your gut is sending calming, happy signals upstairs.
How to get started:
- Plain Yogurt or Kefir: Look for options with "live and active cultures" and no added sugar. Kefir, a fermented milk drink, often contains a wider variety of beneficial strains than yogurt. Try adding a dollop of plain Greek yogurt to your morning oats or blending kefir into your post-workout smoothie.
- Fermented Vegetables: Sauerkraut, kimchi, and pickles (the refrigerated, naturally fermented kind, not those in vinegar) are fantastic sources. Add a tablespoon of sauerkraut to your salad or a small side of kimchi to your stir-fry for a tangy, gut-loving boost.
- Miso and Kombucha: Miso, a fermented soybean paste, makes a wonderfully comforting soup base. Kombucha, a fermented tea, can be a great alternative to sugary sodas, but be mindful of the sugar content in some commercial brands.
2. Fuel the Good Guys with Fibre-Rich Prebiotics
If probiotics are the friendly citizens in your gut city, prebiotics are the delicious, nourishing food they need to thrive, multiply, and do their best work. Prebiotics are a special type of dietary fibre that your body can't digest. Instead, they travel down to your colon, where they become the primary food source for your beneficial gut bacteria. Without a steady supply of prebiotics, your probiotic population can't flourish, no matter how much kimchi you eat.
When your gut bacteria feast on prebiotic fibre, they produce incredibly beneficial compounds called short-chain fatty acids (SCFAs), with butyrate being the most well-known. These SCFAs are superstars for both gut and brain health. They serve as the main energy source for the cells lining your colon, strengthening the gut barrier. Butyrate can also cross the blood-brain barrier, where it has been shown to have anti-inflammatory effects and support brain function, potentially reducing anxiety-like behaviours.
How to get started:
- Diversify Your Plants: The goal is to eat a wide variety of plant-based foods. Aim for 30+ different types of plants per week! This sounds daunting, but it includes fruits, vegetables, grains, legumes, nuts, and seeds.
- Easy Add-ins: Add a tablespoon of chia seeds or ground flaxseeds to your yogurt, smoothie, or oatmeal. Sprinkle nuts and seeds onto salads.
- Prebiotic Powerhouses: Make a point to regularly include foods like garlic, onions, leeks, asparagus, slightly unripe bananas, oats, apples, and Jerusalem artichokes in your meals. Cooking with garlic and onions is an easy way to get a daily dose.
3. Tame Inflammation with Anti-Inflammatory Superstars
Chronic stress is a major driver of inflammation. When you're constantly in "fight or flight" mode, your body produces inflammatory molecules that can damage tissues over time. This inflammation doesn't just stay in one place; it's systemic, affecting your gut lining and even your brain. A chronically inflamed gut is an irritated gut, and an irritated gut sends stress signals to an already stressed brain, creating a vicious cycle that can amplify feelings of anxiety.
The solution is to fight fire with food. By incorporating powerful anti-inflammatory foods into your diet, you can help calm this systemic response, soothe your gut, and protect your brain. Two of the most potent groups of anti-inflammatory nutrients are omega-3 fatty acids and polyphenols. Omega-3s are healthy fats that are integral to your brain cell membranes, while polyphenols are compounds found in plants that act as potent antioxidants, neutralising damage and reducing inflammation.
How to get started:
- Focus on Fatty Fish: Aim for at least two servings per week of cold-water fatty fish like salmon, mackerel, anchovies, sardines, or herring (remember the acronym SMASH).
- Plant-Based Omega-3s: If you're not a fish eater, incorporate walnuts, chia seeds, and ground flaxseeds into your daily routine. Walnuts make a great afternoon snack, while chia and flax can be easily added to other foods.
- Eat the Rainbow: Polyphenols are what give plants their vibrant colours. To get a wide variety, fill your plate with colourful foods like dark leafy greens (spinach, kale), berries (blueberries, raspberries), broccoli, and even a small amount of high-quality dark chocolate (70% cacao or higher).
- Use Quality Oils & Spices: Cook with extra virgin olive oil and incorporate anti-inflammatory spices like turmeric (with a pinch of black pepper to increase absorption) and ginger into your cooking.
4. Ditch the Rollercoaster: Prioritise Blood Sugar Balance
Have you ever felt jittery, irritable, and anxious a couple of hours after a sugary snack or a carb-heavy lunch? That's the feeling of a blood sugar crash. When you eat refined carbohydrates or sugary foods, your blood sugar spikes rapidly. Your body releases a large amount of insulin to manage this surge, which often overcorrects, causing your blood sugar to plummet. This crash triggers the release of stress hormones like cortisol and adrenaline, putting your body into a state of stress that can feel identical to a wave of anxiety.
Stabilising your blood sugar is one of the most effective ways to stabilise your mood. By avoiding sharp peaks and deep valleys, you provide your brain with a steady supply of energy and prevent the hormonal cascade that can fuel anxiety. This is a core principle I, as Goh Ling Yong, often emphasize with clients because it creates a stable foundation upon which all other positive changes can be built. It's about getting off the energy and mood rollercoaster for good.
How to get started:
- The "PFC" Rule: Build every meal and snack around Protein, healthy Fats, and fibre-rich Carbohydrates (PFC). This combination slows down the absorption of sugar into the bloodstream, preventing spikes.
- Smart Swaps: Instead of white toast with jam, choose whole-grain sourdough with avocado and an egg. Instead of a sugary granola bar, grab an apple with a handful of almonds. Swap your pasta for lentil or chickpea pasta, which is packed with protein and fibre.
- Never Eat Carbs Alone: If you're going to have a piece of fruit, pair it with some nuts or a piece of cheese. This simple trick can make a huge difference in how your body processes the sugar.
- Start Your Day Right: A protein-rich breakfast sets the tone for the entire day. A sugary cereal or pastry will set you up for a crash by mid-morning, while a smoothie with protein powder, a veggie omelette, or Greek yogurt will keep you stable and focused.
5. Hydrate Smartly for a Calm Mind and Smooth Digestion
We often underestimate the profound impact of simple hydration on our mental state. Even mild dehydration is a physical stressor that can raise cortisol levels, impair cognitive function, and contribute to feelings of anxiety and agitation. Your brain is approximately 75% water, so when you're dehydrated, it simply can't function optimally, leading to brain fog, fatigue, and a shorter fuse—all things that make a stressful work week feel even harder.
From a gut perspective, water is absolutely essential. It's crucial for helping all that wonderful prebiotic fibre you're eating do its job. Water helps soften stool and keeps things moving through your digestive tract, preventing constipation. Constipation can cause physical discomfort and bloating, which sends stress signals to the brain. Proper hydration ensures your entire digestive system runs smoothly, contributing to a feeling of calm and well-being.
How to get started:
- Front-Load Your Hydration: Start your day with a large glass of water, perhaps with a squeeze of lemon, before you have your coffee. This rehydrates you after a long night's sleep.
- Make it Accessible: Keep a large, reusable water bottle on your desk at all times. This visual cue is a powerful reminder to sip throughout the day, rather than waiting until you feel thirsty (by which point you're already dehydrated).
- Hydrate with Food: Many fruits and vegetables have high water content. Munch on cucumber slices, celery sticks, watermelon, or oranges to contribute to your daily fluid intake.
- Sip on Herbal Teas: Unsweetened herbal teas like chamomile, peppermint, and ginger are excellent for hydration and come with their own calming benefits. Chamomile, in particular, contains an antioxidant called apigenin, which can promote sleepiness and reduce anxiety.
6. It’s Not Just What You Eat, But How You Eat: Practice Mindful Eating
You can create the most perfectly balanced, gut-friendly meal, but if you eat it in five minutes while scrolling through stressful emails, you're missing a huge piece of the puzzle. Your nervous system has two main modes: sympathetic ("fight or flight") and parasympathetic ("rest and digest"). When you're stressed, rushed, or distracted, your body is in "fight or flight" mode. It diverts blood away from your digestive system, slows down the production of stomach acid and digestive enzymes, and essentially shuts down proper digestion.
Eating in this state is a recipe for bloating, gas, indigestion, and discomfort—all of which create more stress for your gut and brain. Mindful eating is the simple practice of bringing your full attention to the experience of eating. This simple shift activates your "rest and digest" system, signalling to your body that it's safe to focus on properly breaking down and absorbing the nutrients from your food. This can dramatically improve digestion and change your relationship with food and mealtimes.
How to get started:
- Create a No-Tech Zone: Make your dining table a screen-free zone. Put your phone away, turn off the TV, and close your laptop. This is your time to disconnect and nourish yourself.
- Take Three Deep Breaths: Before you take your first bite, pause. Take three slow, deep belly breaths. This simple act is a powerful way to shift your nervous system from stressed to calm.
- Chew, Chew, Chew: Digestion begins in the mouth. Aim to chew each bite until it's nearly liquid—around 20-30 times. This takes the pressure off the rest of your digestive system and allows you to better absorb nutrients.
- Engage Your Senses: Pay attention to the colours, smells, textures, and flavours of your food. Notice how it feels in your mouth. This practice not only improves digestion but also increases satisfaction, which can help prevent overeating.
Your Path to a Calmer Week Starts on Your Plate
Navigating the pressures of a busy work week can feel overwhelming, but you have more control over your anxiety levels than you might think. By nurturing the powerful connection between your gut and your brain, you can build a stronger foundation of resilience from the inside out. It's not about a perfect diet or a complete overhaul overnight. It’s about making small, consistent choices that send calming signals along that gut-brain highway.
This week, I encourage you to choose just one of these tips to focus on. Maybe it's adding a scoop of sauerkraut to your lunch, keeping a water bottle on your desk, or simply putting your phone away during dinner. Small steps, practiced consistently, are what lead to profound and lasting change. As a wellness advocate, Goh Ling Yong firmly believes that empowering yourself with knowledge and simple, actionable tools is the key to lasting well-being.
Which of these gut-calming tips will you try this week? Share your plan in the comments below—we’d love to hear from you
About the Author
Goh Ling Yong is a content creator and digital strategist sharing insights across various topics. Connect and follow for more content:
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