How Your Gut, Brain & Bum Are Connected and Why It Matters

by Tanya Roberts July 15, 2025

When it comes to looking after your health, it’s easy to forget that everything is connected. But the more we learn about our bodies, the more it becomes clear: the gut, the brain, and yes even the bum are all part of a delicate and fascinating trio. Think of it as the ultimate wellness group chat. And when something’s off, whether it’s stress, diet, or digestive trouble they all start chiming in.

In fact, a growing body of research shows that your mental wellbeing, lifestyle habits, and even emotional patterns are deeply tied to your gut health and ultimately, your bowel health. The gut-brain connection is a powerful biological network influencing everything from mood to immunity, and yes, how smoothly (or not) things move along in the bathroom.

So let’s dive into the gut-brain-bum connection and why a holistic approach to your health could be the key to happier days and smoother toilet time.

The Gut: Your Second Brain

You’ve probably heard that your gut is your “second brain” and science backs it up. The enteric nervous system, sometimes called the ENS, is a complex web of neurons lining your gastrointestinal tract. This system communicates directly with the brain through the vagus nerve, forming what researchers call the gut-brain connection.

This connection isn’t just poetic, it’s practical. Ever felt “butterflies” before a big presentation? Or experienced a dodgy tummy during times of stress? That’s your brain and gut having a chat. In fact, studies show that around 90% of serotonin (the feel-good chemical) is produced in the gut, not the brain!

When your gut health is thriving, fuelled by a diverse microbiome and healthy digestion, you’re more likely to feel emotionally stable, energetic, and regular in the bathroom. But if your gut’s out of balance, both your mood and bowel health can go downhill fast. It’s a clear sign of how tightly your emotional and physical wellbeing are intertwined.

The Brain: The Stress Centre (and Chief Instigator)

Now let’s talk about the brain. Stress isn’t just a mental state, it shows up in your body, especially your digestive system. Chronic stress throws your nervous system into a constant fight-or-flight mode, slowing digestion and leading to bloating, constipation, diarrhoea, and in some cases, IBS.

And here’s the kicker: stress doesn’t just affect your mood. It actively changes your gut health by altering your microbiome, increasing inflammation, and reducing the diversity of good bacteria. That means your gut-brain connection starts working against you rather than for you.

The result? You might find yourself stuck on the loo… or not going at all.

The Bum: The Unsung Hero of Your Health

Let’s give a little love to the bum, shall we? It might not get the spotlight, but it’s where your body gives you some of the clearest feedback about your gut health and lifestyle.

Healthy bowel movements are a key indicator of bowel health and overall wellbeing. When your gut is balanced, your digestion is smooth, and your mental health is stable, things tend to move along with minimal fuss. But when something’s off, stress, poor diet, lack of movement, your bottom becomes ground zero for discomfort: straining, bloating, irregularity, and even haemorrhoids.

In short, your bum is your body’s way of waving a flag to say, “Hey, something needs attention!”

Stress + Diet = The Dynamic Duo (For Better or Worse)

Here’s the good news: small changes can have a big impact. Your daily habits, what you eat, how you manage stress, and how much you move can help support your gut-brain connection and improve your bowel health.

Let’s break it down:

1. Fibre is Your Friend

If there’s one nutrient your bum loves, it’s fibre. Found in whole grains, fruits, vegetables, legumes, nuts and seeds, fibre adds bulk to your stool and keeps things moving. It also feeds the good bacteria in your gut, promoting strong gut health.

Options for adding more soluble fibre to your diet is psyllium husk, flax seed and chia seeds. These can be added to smoothies, juice or even just a glass of water.

Aim for a mix of soluble fibre (which helps soften stool) and insoluble fibre (which helps it pass more easily). Start slow and drink plenty of water to avoid bloating or cramping.

2. Probiotics and Prebiotics

Probiotics are live bacteria that help balance your microbiome, while prebiotics feed those bacteria. Both play a major role in the gut-brain connection by supporting healthy digestion, immune function, and mood regulation.

Look for probiotic-rich foods like kefir, kimchi, yoghurt, and kombucha. Add prebiotic sources like garlic, onions, leeks, asparagus, and bananas to your meals. Together, they’re a dream team for gut health and, by extension, bowel health. You can also take both of these in a ready made supplement form.

3. Ditch the Ultra-Processed Stuff

Highly processed foods and excess sugar feed the wrong kind of gut bacteria, disrupt digestion, and trigger inflammation making it harder for your body to maintain a healthy gut-brain connection.

Balance is the goal here. A treat is fine once in a while, but a diet built around whole, minimally processed foods will better support both your gut and your mood.

4. Manage Stress Like a Pro

The impact of stress on gut health is massive. Whether it’s mental strain, emotional burnout, or just too much going on, chronic stress can wreak havoc on your digestion and mood.

To keep your gut-brain connection strong:

Try breathwork or guided meditation
Get regular exercise (even a 20-minute walk)
Spend time in nature
Reduce caffeine and alcohol
Make sleep a priority
Talk it out with a therapist or trusted friend

The calmer your mind, the calmer your gut and by extension, your bathroom routine.

5. Stay Hydrated

Water is essential for healthy digestion. Without enough of it, your fibre intake can backfire and cause constipation. Aim for at least 2–2.5 litres a day to keep things soft, smooth, and moving.

6. Move Your Body

Movement encourages gut motility, that’s your digestive tract’s ability to keep things moving. Sedentary lifestyles are linked to sluggish digestion and poorer bowel health. Even light daily activity can improve gut health and help regulate your mood.

Mindful Toileting: Don’t Ignore the Call

Sounds simple, but it’s surprisingly overlooked. Ignoring your body’s signals, rushing through bathroom time, or constantly straining can lead to long-term problems like haemorrhoids and weakened pelvic floor muscles.

Set yourself up for comfort. If you don’t already, consider a toilet stool to raise your knees, this posture makes bowel movements easier and healthier for your body.

Toilet Paper and Your Bum’s Best Interests

Last but not least, let’s talk toilet paper. If your gut and bum are on a healing journey, the last thing you need is harsh, chemical-laden toilet paper adding to the problem.

At Eco Cheeks, we make toilet paper that’s gentle on your skin, kind to the planet, and totally free from bleaches and toxins. Made from 100% unbleached bamboo, our rolls are PFAS-free, naturally antibacterial, and septic-safe, giving your bum the love it deserves while keeping your environmental impact low.

Good for your bowel health and your conscience? That’s a no-brainer.

The Takeaway: It’s All Connected

The gut-brain connection isn’t just science, it’s a signal to take a more holistic view of your health. When we nurture our gut health, tend to our mental wellbeing, and make time for gentle movement, our digestion and our mood respond with gratitude.

So the next time your body is telling you something, listen closely. That bloated belly, that sluggish feeling, or that toilet trouble? It might just be your gut, brain, and bum teaming up to tell you something important.

And when in doubt, start with the basics: eat well, manage stress, hydrate, and show your bottom a little extra TLC.

Want to Keep Things Flowing Smoothly?

Join our subscription service and never run out of gentle, eco-friendly toilet paper again. Made from 100% unbleached bamboo and tested to be free from PFAS and nasties, our rolls are kind to your cheeks and the environment.

Because looking after your gut-brain connection and bowel health should be effortless, one roll at a time.