Why your gut might be behind that heavy, foggy feeling
You know the scenario: you wake up feeling bloated, your stomach feels “heavy”, your mind is vague and indecisive, you drag through the morning, you struggle to lose weight despite decent effort. It’s tempting to chalk this up to lack of sleep or too much Netflix. But one often-overlooked driver of those symptoms is your gut health, even more precisely, the ecosystem of microbes in your gut and how well your gut works.
Let’s dig into the science behind why you should check in on your gut, what the signs may be, and how you can give it a boost.
The gut-brain-mood connection: more than a metaphor
Your gut and your brain are in constant two-way communication via what’s called the microbiota–gut–brain axis (MGBA).
The gut is home to trillions of microbes (bacteria, fungi, viruses) collectively known as the gut microbiota.
These microbes produce signalling molecules (short-chain fatty acids, neurotransmitter precursors, etc) that influence your brain, mood and sensation of wellbeing.
The gut → brain link helps explain why when your digestion is off, your mood, clarity and focus often are too. For example: “when your gut isn’t happy, your brain might not be either.”
So if you’re feeling “heavy and low”, mentally fuzzy and indecisive, the gut-brain axis offers a plausible (and research-backed) route linking gut issues to mental/mental-clarity symptoms.
Why bloating, indecision & stuck-weight might stem from the gut
Here are some of the plausible mechanisms:
Bloating & feeling heavy: Poor gut motility, delayed transit or dysbiosis (imbalanced microbes) can lead to gas, bloating, discomfort, which in turn contribute to that “heavy” feeling.
Mental fog & indecisiveness: Studies show altered gut microbiota diversity/composition are associated with changes in brain connectivity, cognition and emotional regulation. So if your gut microbial ecosystem is imbalanced, your mental clarity may suffer.
Weight loss struggle: Emerging evidence links the microbiota to metabolic regulation, fat storage and energy extraction from food. For instance, a meta-analysis showed that weight loss is associated with increased gut-microbiota diversity and reduced intestinal permeability (leaky gut) in overweight individuals. Another study found that a low-energy diet changed the gut-microbiota composition in ways linked to better metabolism.
So if you’re trying to lose weight and it’s stubborn, it may not just be calories and exercise; your gut-microbiota may be part of the resistance.
When it’s time to hit the “check gut” button
If any of the following apply to you, it might be smart to consider your gut health:
Persistent bloating, discomfort or “heavy” feeling in the abdomen.
Mental fog, indecisiveness, low energy despite OK sleep/ diet.
Difficulty losing weight despite consistent effort.
Digestive irregularities (constipation, diarrhoea, irregular bowel movements).
Mood swings, anxiety or low mood with no obvious cause.
Practical, evidence-based tweaks you can make
For the best, personalised guidance, we suggest arranging blood tests and being fitted with a continuous glucose monitor (CGM). However, you can start here:
Increase dietary fibre & plant-diversity: Microbiota thrive on non-digestible substrates (fibre) and a variety of plants.
Focus on whole foods, minimise ultra-processed foods: Processed foods tend to be low in fibre and adversely affect microbial diversity.
Manage stress, get decent sleep: Stress and poor sleep disrupt gut-brain signalling and microbial balance. (Gut-brain axis research emphasises two-way communication.)
Consider fermented foods / live cultures: While not a fix-all, diets including yoghurt, kefir, etc, provide additional microbial variety.
Be patient and consistent: Changes in microbiota diversity and gut-barrier function (e.g., intestinal permeability) seem to correlate with weight loss and metabolic improvements, but it’s not instant.
If you’re feeling “heavy and low”, bloated, mentally fuzzy and stuck on weight loss, your gut is a credible place to look. The communication between gut microbiota, digestion, metabolism and brain functions means your gut health may be silently influencing your energy, mood and body. Checking in, making evidence-based tweaks and tracking your symptoms could well pay off.
Start simple. Increase fibre and plant-variety, cut back ultra-processed foods, support sleep and stress-management. And watch how your gut, and by extension your mood, clarity and body, responds.
If you want more information or would like to speak to one of our experts email us at team@thewellnesslondon.com.