By Curious Integrative Wellness| April 2025

Have you ever felt like you are not truly in control of your cravings, particularly for sugar, carbs, or comfort food? Or perhaps you have noticed shifts in your mood, focus, or motivation after certain meals?

Emerging research indicates that this may not just be a matter of willpower. Instead, your gut microbiome—the community of trillions of microbes in your digestive tract—might influence your thoughts, behaviors, and cravings more than you realize (Cryan et al., 2022).

Your Microbiome: A Hidden Influencer

Your gut is home to a vast ecosystem of bacteria, fungi, and viruses that do not just support digestion—they communicate with your brain, regulate hormones, and even shape your mental and emotional health.

This two-way communication system, known as the gut-brain axis, is like a highway of information between your gut and your brain. It allows your gut bacteria to influence things like the production of brain chemicals, your body's response to stress, and even what foods you prefer (Mayer et al., 2022).

Recent findings suggest that gut dysbiosis (an imbalance in the microbiome) is linked to mood disorders, addictive behaviors, and food cravings—especially those for sugar and processed foods (Simpson et al., 2021).

Can Bacteria Manipulate Your Cravings?

It is a wild idea, but there is growing evidence that certain gut microbes promote survival by triggering cravings for the foods they thrive on.

For example, microbial species that prefer sugar may release signaling molecules that activate reward centers in the brain, leading to compulsive eating behaviors (Mohajeri et al., 2022). In this way, the microbiome may shape behavior from the inside out.

Signs Your Gut Is Calling the Shots

Here are some common signs that your gut bacteria may be influencing your thoughts, feelings, and cravings:

• Intense cravings for sugar, starches, or fast food
• Low mood, irritability, or brain fog
• Bloating, gas, or sluggish digestion
• Fatigue or feeling "off" after eating
• Anxiety or stress intolerance

These symptoms may reflect inflammation, gut-brain axis dysregulation, or neurotransmitter imbalance—all of which are influenced by your microbiome (Zheng et al., 2022).

Healing from the Inside Out

At Curious Integrative Wellness, we believe in root-cause healing—addressing the internal imbalances driving external symptoms. Our Integrative Functional Medicine Testing helps identify microbiome imbalances, inflammation, and hidden gut dysfunctions.

Here are five ways you can start shifting your microbiome toward balance:

1. Feed the good bugs
   To promote healthy bacteria, eat prebiotic-rich foods like garlic, asparagus, leeks, oats, bananas, and onions (Bischoff et al., 2022).
2. Add fermented foods
   Incorporate natural probiotics like sauerkraut, kefir, and kimchi to restore diversity in your gut microbiota.
3. Cut out sugar and ultra-processed foods
   These fuel the overgrowth of pathogenic bacteria and yeast, leading to inflammation and cravings.
4. Manage stress daily
   Chronic stress disrupts gut lining integrity and microbial balance—breathwork, meditation, and sleep hygiene can reverse this (Hoban et al., 2022).
5. Test do not guess
   Our functional testing identifies your unique microbial patterns and guides your personalized gut-healing protocol.

You Can Regain Control

The most empowering truth is that you are not at the mercy of your microbiome. While your gut may influence your cravings and behavior, you can influence it through nutrition, lifestyle, and evidence-based care. This knowledge puts you in the driver's seat of your health journey, giving you the power to make positive changes and regain control.

Your cravings are not character flaws. They may be a signal from your inner ecosystem. With the right approach, you can shift the balance—from dysbiosis to vitality, from mindless cravings to intentional living. This transformation is within your reach, and it starts with understanding and nurturing your gut health.

References

Bischoff, S. C., Escher, J., Hebuterne, X., Krawielitzki, K., Stolte, E. H., & Tuck, C. (2022). Gut microbiota in functional gastrointestinal disorders: From pathophysiology to clinical practice. Nature Reviews Gastroenterology & Hepatology, 19(3), 157–174. https://doi.org/10.1038/s41575-021-00524-0

Cryan, J. F., O’Riordan, K. J., Cowan, C. S. M., Sandhu, K. V., Bastiaanssen, T. F. S., Boehme, M., ... & Dinan, T. G. (2022). The microbiota–gut–brain axis in health and disease. Physiological Reviews, 102(2), 859–901. https://doi.org/10.1152/physrev.00018.2021

Hoban, A. E., Moloney, R. D., Golubeva, A. V., McVey Neufeld, K. A., O’Sullivan, O., Patterson, E., ... & Cryan, J. F. (2022). Stress and the microbiota–gut–brain axis. Neurobiology of Stress, 17, 100429. https://doi.org/10.1016/j.ynstr.2022.100429

Mayer, E. A., Savidge, T., & Shulman, R. J. (2022). Brain–gut microbiome interactions and functional bowel disorders. Gastroenterology, 163(2), 627–644. https://doi.org/10.1053/j.gastro.2022.04.047

Mohajeri, M. H., Brummer, R. J. M., Rastall, R. A., Weersma, R. K., Harmsen, H. J. M., Faas, M., ... & Wells, J. M. (2022). The role of microbiomes for human health: From basic science to clinical applications. European Journal of Nutrition, 61(1), 1–24. https://doi.org/10.1007/s00394-021-02672-y

Simpson, C. A., Diaz‐Arteche, C., Eliby, D., Schwartz, O. S., Simmons, J. G., & Cowan, C. S. M. (2021). The gut microbiota in anxiety and depression – A systematic review. Clinical Psychology Review, 83, 101943. https://doi.org/10.1016/j.cpr.2020.101943

Zheng, P., Zeng, B., Liu, M., Chen, J., Pan, J., Han, Y., ... & Xie, P. (2022). The microbiome modulates gut–brain axis signaling in behavioral and cognitive functions. Molecular Psychiatry, 27(1), 186–200. https://doi.org/10.1038/s41380-021-01265-