Neurodivergence and the Gut-Brain Connection: What Your Microbiome Has to Do with It
In recent years, there’s been a growing conversation about neurodivergence, conditions like ADHD and autism, overall mental health, and how they relate to gut health.
What’s fascinating is that despite decades of research, there’s no single “gene” for autism or ADHD. Instead, these conditions seem to arise from a complex interplay between genetics, environment, nutrition, and likely the gut microbiome.
The Gut-Brain Axis: A Two-Way Street
Your gut and brain are in constant communication through a network called the gut-brain axis. This communication happens through nerves, hormones, and chemical messengers produced by your gut bacteria, many of which can influence mood, focus, and even behaviour.
When the microbiome becomes imbalanced (a state known as dysbiosis), it can affect not only digestion but also brain chemistry and nervous system function.
Gut Dysbiosis
Research has found notable differences in the gut microbiome of individuals with neurodivergence. Research suggests that there are altered ratios of beneficial bacteria present, as well as reduced microbial diversity, along with increased gut permeability and higher incidence of digestive symptoms including IBS, constipation and bloating.
The gut’s microbial imbalance can produce neuroactive metabolites, compounds that can affect brain development and neurotransmitter production. This highlights how deeply connected the gut is to brain function, especially during developmental years.
What to Avoid for Neurodivergent Health
Certain foods and additives can worsen inflammation or disrupt neurotransmitter balance. Try to avoid or minimize:
Artificial dyes, flavours, and preservatives
Excess sugar and refined wheat
Dairy (especially A1 dairy), corn, and soy
Aspartame, MSG, and nitrites
Highly processed meats
These ingredients can irritate the gut lining, promote dysbiosis, and interfere with neurotransmitter production.
What to Include More Of
Supporting your gut and brain starts with nourishment. Focus on:
Omega-3s from fish, algae, or seed oils (flax is a great one)
Whole, organic, and local foods for cleaner nutrition
Adequate protein, including moderate red meat and fish
Fiber-rich foods for microbiome diversity
Regular exercise and movement throughout the day
Balanced blood sugar through consistent meals full of protein and healthy fats
Restful sleep and proper time management
Connection — maintaining meaningful relationships supports nervous system regulation
Holobiome: The Bigger Picture
We’re not just human, we’re ecosystems.
Our holobiome includes all the bacteria, fungi, and microorganisms that live within and on us. Humans have only about 20,000 genes, while the corn plant has 31,000, but our microbiome brings trillions of extra genes to the table, helping us digest food, produce vitamins, and regulate immunity.
When this inner community is calm and balanced, so are we, mentally, emotionally, and physically.
Remember, healing your gut isn’t a quick fix. It’s a daily relationship with your body. When you nurture your inner ecosystem, you support your brain, mood, and overall sense of wellbeing.