Your Gut-Brain Connection—Made Simple

In this blog, I’m sharing highlights from my recent talk at the first event in the Limerick Wellbeing Series, held in beautiful Barnagh on the Greenway Hub.  Easter Monday, 21st April, was the first of five special events designed to support families across County Limerick to get healthy. If you couldn’t make it — or want a quick recap—read on for the best bits. You’ll find practical tips, food swaps, and simple daily habits to boost gut health, mood, and focus, especially for young people.

Did You Know…?

Your gut sends constant messages to your brain. In fact, it can shape your mood, energy, and even your behaviour. That’s why it’s often called the “second brain.” Although we don’t always notice this connection, it influences how we feel each day.

 The Gut-Brain Connection Explained

Your gut has around 100 million neurons—just like your brain. It also makes most of your serotonin, the feel-good chemical. These two systems communicate through the vagus nerve, like a two-way high-speed motorway. The vagus nerve is a pair of nerves that wander on each side of the body from the head past the face, mouth, and neck to the stomach. Also, your gut is home to trillions of microbes, or healthy bacteria, working hard to support you and your immune system.

 Signs of a Struggling Gut

When things go wrong in the gut, the brain notices. For instance, you might see poor focus, anxiety, or low mood. You might also notice bloating, constipation, or belly pain. These symptoms often affect children with ADHD or sensory issues. Highly processed foods, artificial colours, and sugar can all play a part in how healthy the tummy is.

 What Can Help Right Now?

Luckily, you can start with three simple food habits. First, eat real food—less food made in manufacturing plants and more real plant foods that are minimally processed. Second, support your family’s gut bacteria and boost its diversity by aiming for 30 plant foods per week. Third, to make changes, try to include gut-loving foods like yogurt, oats, kefir, and beans. These foods create a healthy environment, like good soil for a beautiful garden in the gut. Even helping your child to drink more water can improve focus, regularity, and digestion.

 Start with One Daily Change

Small steps lead to big results. Try one gut-friendly habit each day. For example, start with a “brainy breakfast” that includes protein, like eggs, and fiber, such as lettuce leaves. Or swap one snack for a more natural option like fruit. Because you’ll all feel the difference fast, these changes often stick.

 Let’s Keep in Touch

Food and mood are deeply connected. Even small changes can boost energy, calm behaviour, and support learning. If you’d like my free “Easy Gut Boosters” handout, just click here!

Watch out for more exciting Wellbeing events in the series coming up across County Limerick over the Summer.  Keep an eye on your inbox! I’d love to see you at the next one in Abbefeale Greenway Hub on 18th May and Ardagh Greenway Hub on 22nd June!

Wrapping Up

Your gut and brain are always in conversation — and the food you eat helps shape that dialogue. Because of this connection, small and steady changes in diet can bring big shifts in focus, mood, and family calm. While tools like routines and therapy can help, food is a daily foundation you can build on to support long-term change. If this sparked your interest, you can start today with my Easy Gut Boosters for Mood & Focus. It’s packed with easy, practical tips you can try this week to nourish your child from the inside out.

Ready for more personalised support?

You can work with me one-to-one — either through a focused single consultation or a more in-depth 4-week program designed to create a transformation that lasts.

Thanks so much for being part of this community — whether you met me and entered a competition at the Limerick Well-being Series in Barnagh Greenway Hub or have been following along for a while, thanks for being here.