What Does Your Gut Have to Do with Social Anxiety?

Have you ever had a “gut feeling” before walking into a room full of strangers—or felt your stomach twist before speaking up in a meeting? It turns out that those butterflies aren’t just nerves. There’s growing scientific evidence that our gut and brain are closely connected—and this relationship might have more to do with social anxiety than we once thought.

The Gut-Brain Conversation

We now know the brain and gut are in constant communication via what scientists call the microbiome-gut-brain (MGB) axis. This complex system involves the nervous system, hormones, immune pathways, and—perhaps most interestingly—the trillions of microbes living in our gut. These bacteria don’t just help digest food; they also produce neurotransmitters like serotonin, influence inflammation, and shape how we respond to stress.

This connection is more than a quirky fact. It’s reshaping how we think about mental health—and social anxiety is one of the latest conditions under the microscope.

Social Anxiety and the Microbiome

Social anxiety disorder (SAD) is one of the most common anxiety conditions. It often starts early in life, and for many, it lingers well into adulthood. It goes far beyond shyness—people with SAD often feel intense fear about being judged, watched, or humiliated, even in everyday situations like eating in public or talking to a cashier.

Until recently, most research focused on the brain—looking at serotonin levels, amygdala activity, or thought patterns. But a recent study has taken a different approach: the gut.

Researchers compared the gut microbiomes of 31 people with social anxiety and 18 healthy controls using advanced DNA sequencing [2]. They weren’t just counting bacteria—they were analyzing the composition and activity of the gut’s entire microbial ecosystem.

And the results were surprising.

The Bacteria That Stood Out

The overall composition of gut bacteria—called beta diversity—was significantly different in people with SAD. Two genera, Anaeromassilibacillus and Gordonibacter, were more common in those with social anxiety. On the flip side, a bacteria called Parasutterella was more abundant in people without anxiety.

Let’s unpack that.

Anaeromassilibacillus, a fairly new discovery in the microbiome world, has also been found in other psychiatric conditions like depression and autism. Animal studies suggest that similar bacteria may be linked to social withdrawal and reduced sociability.

Gordonibacter is known for breaking down polyphenols—plant compounds found in berries, nuts, and teas that may influence mood and cognition.

Parasutterella, interestingly, has been associated with better gut health and may be influenced by diet, especially sugar and fat intake.

The researchers also found functional differences in gut activity. A metabolic pathway involved in breaking down the amino acid aspartate was elevated in people with SAD. Why does this matter? Because gut metabolism can affect neurotransmitter production—and ultimately, how we feel.

What Does This Mean for You?

Let’s be clear: this research is early-stage. It doesn’t mean that gut bacteria “cause” social anxiety. But it does suggest that your gut might reflect or even contribute to your experience of anxiety—especially in social situations.

Think of your gut microbiome as a garden. The types of “plants” you grow—meaning the bacteria you feed through your diet and lifestyle—can influence your mood, resilience, and how your body responds to stress. It’s not about finding one magic bacteria, but supporting a diverse and balanced ecosystem.

And the good news? Unlike some risk factors for anxiety, your gut is something you can support.

Practical Tips to Support Gut and Mind

If you live with social anxiety, you’re not alone—and while gut health isn’t a cure-all, here are a few ways to gently support your system:

Eat more fibre-rich, plant-based foods – Think vegetables, whole grains, legumes, and fermented foods like yoghurt, kimchi or kefir.

Reduce ultra-processed and high-sugar foods, which can disrupt microbial balance.

Get outside and move – Exercise and time in nature are good for your gut and your mental health.

Stay curious about your inner world – Whether through therapy, journaling, or meditation, building awareness of your thoughts and reactions can help you find more freedom.

Looking Ahead

At oVRcome, we’re always looking at new ways to support mental wellbeing—and that includes understanding how the body and brain work together. While more research is needed, the gut-mind connection is an exciting area of science that reminds us how interconnected we really are.

So next time you feel that familiar flutter before a social event, know this: your gut might have more to say than you think. And by looking after it, you’re not just helping your digestion—you could be supporting your mind, too.

References

[1] Das, S., Sarkar, S., Ghosh, S., Ghosh, B., & Sarkar, S. (2023). Gut microbiome and human health: a review. Journal of Advanced Zoology, 44.

[2] Butler, M. I., Bastiaanssen, T. F., Long-Smith, C., Morkl, S., Berding, K., Ritz, N. L., ... & Dinan, T. G. (2023). The gut microbiome in social anxiety disorder: evidence of altered composition and function. Translational Psychiatry, 13(1), 95.