Signs of an unhealthy gut: Mood, muscle and motivation start with what’s happening in your stomach

Gut health: A healthy gut boosts the absorption of protein, B-vitamins and magnesium, essential nutrients your body needs to repair and rebuild muscle after a tough workout (Image: Canva)

Better performance is often associated with reps, runs, or recovery shakes. But inside your gut lies a hidden power that may impact your stamina, strength, and state of mind. According to studies, gut health influences everything from how you feel emotionally to how efficiently your muscles bounce back. Experts believe that a healthy gut can help increase both physical and mental performance.

The gut holds trillions of bacteria that interact constantly with your immune system, hormones, and even your nervous system, says Gargi Sareen, Head Nutritionist, Sova Health. “When your gut microbiome is balanced, you feel more energised, experience less inflammation, and recover faster. More intentional food choices and habits that support your microbiome hona long way,” explains Sareen.

From fermented foods to fibre-rich meals, your plate might hold the key to better focus, improved mood, and more strength.

Also read | Boost gut health: 10 healthy habits to prevent bloating, constipation, irritable bowel syndrome

Studies increasingly show that athletes and high performers with healthier guts enjoy better energy metabolism, sharper mental clarity, and even improved sleep quality. “It’s not about strict diets. It’s about tuning into your body’s signals and giving your gut what it needs to thrive,” the expert ads.

Sareen explains how your mood, muscle, and motivation are all driven by gut health:

• Feed your happy hormones: The gut produces up to 90 percent of serotonin, a key neurotransmitter that regulates mood, anxiety and emotional resilience, so a happier gut really can mean a happier you.

• Help muscles recover better: A healthy gut boosts the absorption of protein, B-vitamins and magnesium, essential nutrients your body needs to repair and rebuild muscle after a tough workout.

• Reduce post-workout soreness: Good gut bacteria reduce inflammation and oxidative stress, which means fewer aches, faster healing and more energy to show up again the next day.

• Fuel with fermented foods: Kimchi, kefir, yoghurt and miso are rich in probiotics, live cultures that keep your microbiome diverse and supportive of mental and physical performance.

• Prioritise plant fibre daily: Fibre feeds good bacteria, load up on lentils, beans, oats and leafy greens to keep digestion smooth and nutrient absorption at its peak

• Sleep for gut strength: Your gut resets overnight. “Prioritising consistent sleep helps the microbiome regulate digestion and moodboth vital for peak performance," Sareen says.

• Avoid excess sugar and processed food: Added sugar feeds the wrong bacteria, disrupting balance in your gut and triggering inflammation, fatigue, and sluggish recovery over time.

• Experiment with anti-inflammatory foods: Turmeric, ginger, berries and dark chocolate can help your gut heal, while easing tension and supporting endurance after intense activity.

• Mind your motivation: Gut microbes influence dopamine production too, that's your ‘drive’ hormone. A gut in balance helps you stay focused and avoid burnout.

• Consider testing your microbiome: Your gut is personal, Gargi says. “Testing helps identify imbalances so your nutrition and training plans can be tailored to your body’s actual needs,” Sareen says.