Gut Check: How a Healthy Gut Powers Mood, Focus & Performance
By Gina Alfieri, CNP NNCP
“All disease begins in the gut.” – Hippocrates
Your gut is more than just a digestive organ—it’s a command center for your body and brain. Research now shows that a healthy gut is crucial for mental health, mood regulation, and focus—all key for young athletes on and off the field.
The Gut-Brain Connection
The gut produces about 90% of your body’s serotonin, the “feel-good” neurotransmitter that regulates mood, sleep, and focus. A balanced gut microbiome can:
- Support mental health – helping reduce anxiety, irritability, and stress.
- Boost focus and attention – emerging research shows gut health may play a role in ADHD
- and attention regulation.
- Lower inflammation – chronic inflammation can impact both brain function and recovery from
- training.
- Strengthen the immune system – a healthy gut helps players stay in the game, not on the sidelines.
In other words, what goes in your stomach can directly influence how you feel, think, and perform.
Gut-Friendly Nutrition for Younger Players
Example meal:
- Breakfast: Greek yogurt with blueberries, chia seeds, and a drizzle of honey.
- Snack: Banana slices with natural almond butter.
- Lunch: Whole grain turkey and avocado wrap with carrot sticks and hummus.
Tips:
- Include fiber-rich fruits and vegetables daily.
- Add fermented foods like Greek yogurt or kefir for healthy gut bacteria.
- Avoid excessive sugar and highly processed snacks that can disrupt gut balance.
Gut-Friendly Nutrition for Teenage Players
Example meal:
- Breakfast: Scrambled eggs with sautéed spinach and mushrooms, served with sourdough toast.
- Snack: Trail mix with nuts, seeds, and dried fruit.
- Dinner: Grilled salmon or chicken, roasted sweet potatoes, and steamed broccoli.
Tips:
- Include protein and healthy fats to support brain and gut function.
- Prioritize sleep and stress management, since poor sleep can harm gut health.
- Encourage hydration—water is essential for a strong gut lining.
Lifestyle Habits to Boost Gut & Mental Health
- Move daily: Physical activity supports both gut motility and mental clarity.
- Mindfulness breaks: Short periods of meditation, deep breathing, or stretching reduce stress and support gut-brain communication.
- Limit unnecessary antibiotics: Only use when prescribed, as antibiotics can disrupt gut bacteria.
By focusing on gut health, players can improve mood, focus, and attention, helping them perform
better both on the field and in school. Just like soccer drills strengthen muscles, nourishing the gut
strengthens the mind.
For a FREE comprehensive PDF of hearty foods, immune-boosting ingredients, and easy athlete-friendly recipes, email:
📩 gina@zeteoholistichealth.com Subject line: “Athlete Foods Guide”.
I’ll send you the full resource to support your young athlete all season long!