The Bagel That Broke the Cycle: A Personal Story of Gut Health and Anxiety

Lex Enrico Santí, A Key Therapy LCSW, PLLC

The intricate relationship between gut health and mental well-being has garnered significant attention in recent years. Emerging research suggests that the state of our digestive system can profoundly influence our psychological health, particularly concerning anxiety. This connection is often referred to as the gut-brain axis, a complex communication network linking the gastrointestinal tract and the brain.

While I am a licensed therapist, I want to be clear: I do not prescribe or monitor dietary interventions with my clients. I don’t assess gut health in my scope of care, nor do I recommend elimination diets as a therapeutic intervention. However, this story is personal. The “client” referenced here is me. I lived this. I suffered from panic attacks for over three years—debilitating, life-interrupting panic attacks—and through my own personal journey, I discovered a profound connection between my diet and my mental health. This is the story of how I got free of them. During this time, I worked hand in hand with nutritionists who helped guide me through the process and ensure that the changes I made were balanced and safe.

The First Panic Attack

It started in Saint Louis. I was visiting friends of my family and had spent a pleasant morning eating a scone, followed later by an egg sandwich on focaccia bread. It was nothing I hadn’t done before—just a regular day, or so I thought. But as I was driving to meet my extended girlfriend's family for dinner in the historic Italian district, The Hill, something began to build. A tightness in my chest. A restlessness in my gut. By the time I arrived at the dinner—already nervous about the social intensity—I could feel my body beginning to unravel.

My heart started pounding. I made multiple trips to the bathroom, sensing that something was off in my digestive system. Then, as we all gathered at the table in a green taffeta-draped room filled with chatter and clinking silverware, something inside me snapped. My heart felt like it was about to give way. The room spun sideways. I thought I was dying.

Searching for Relief

In the years that followed, I tried nearly everything: meditation, talk therapy, exercise, breathing techniques, mindfulness, yoga. I made changes to my routine, built healthier habits, worked with doctors. All of it helped—somewhat. But the panic attacks still came. They lurked around stress, fatigue, and moments of uncertainty.

Then one day, almost on a whim, I decided to speak with a nutritionist. We started with the basics. She introduced a core idea: eating clean.

What Does Eating Clean Mean?

Eating clean means consuming whole, minimally processed foods that nourish the body and reduce inflammation. For me, this meant cutting back on processed grains, refined sugars, and empty calories. I shifted toward clean proteins like poultry and fish, a colorful array of vegetables, and moderate amounts of fruit. As we reviewed my typical week, it became clear: I was consuming 40–60 servings of carbs weekly, and gluten was everywhere—in my breakfasts, snacks, lunches, and dinners.

The Elimination Diet

We decided to try an elimination diet. It’s a structured eating plan designed to identify food intolerances and sensitivities by removing specific foods or food groups for a few weeks and slowly reintroducing them while tracking symptoms. Under her guidance, we eliminated gluten entirely.

The Bagel That Broke the Cycle

One morning, after about six weeks on the elimination diet, and after having a lot of relief, I decided to test gluten. I ordered a toasted everything bagel with lox—a nostalgic comfort food. Bagels, for those who don’t know, contain significantly more gluten than a standard slice of bread due to their density and high-protein flour.

Initially, nothing happened. I felt fine. No bloating, no immediate symptoms.

That is, until ten hours later.

That evening, while out to dinner with friends I loved, a full-blown panic attack hit. My heart raced, my breath shortened, my body tensed. Then the bowel movements came—three in total. With each one, the panic subsided. By the end, I was exhausted but strangely calm. The link was clear: the bagel had triggered something deep in my gut that had traveled all the way to my brain.

The Digestive Process and Immune Response

To understand this, it’s helpful to review the digestive timeline:

• Ingestion and Initial Digestion: Food enters the mouth, where mechanical digestion begins.

• Stomach Processing: The stomach breaks down food using acids and enzymes.

• Small Intestine Absorption: Nutrients are absorbed here.

• Large Intestine Processing: The remaining contents move to the colon, where water is absorbed and gut bacteria interact with the food.

  
  

In people sensitive to gluten, the immune system can react as though it's under attack. This leads to inflammation and increased intestinal permeability—often called “leaky gut.” This condition allows larger molecules, including undigested food particles, to pass through the gut lining and into the bloodstream, potentially triggering systemic inflammation that reaches the brain.

Histamine Response and Anxiety

The immune response often involves the release of histamines—chemicals that trigger allergy-like symptoms. Elevated histamines can impact the brain and lead to anxiety. The panic attack I experienced wasn’t just psychological—it was physiological. The gluten had triggered a chain reaction that culminated in an emotional flood when it reached the colon.

Long-Term Outcomes

That experience changed me. I stopped eating gluten entirely. Over the next six months, I didn’t have a single panic attack. For someone who had been suffering for years, it was transformative.

Along the way, I also discovered alternatives that made the journey feel less restrictive. One brand that stood out was Siete. Founded by a Mexican-American family seeking healing through food, Siete’s story resonated with mine. Their grain-free, gluten-free, and dairy-free products supported my body and spirit, reminding me that healing doesn’t have to mean deprivation.

Attachment to Food and Dietary Changes

Changing how we eat is not easy. It’s more than a nutritional shift—it’s emotional, cultural, even spiritual. Food is tied to family, memory, comfort, and identity. We’re conditioned by commercial advertising to see certain foods as symbols of love or belonging. Letting go of those foods—especially something like a bagel, which carried so much nostalgia and comfort for me—was not just a diet change. It was grief.

But what came after the grief was clarity. And freedom.

Conclusion

As a therapist, I don’t assign elimination diets. But as a person, I now understand how powerful the gut-brain connection can be. If you're suffering from anxiety and haven’t found relief through conventional means, consider looking at what you’re feeding your body. With proper support and guidance, food can be a powerful part of your healing journey.

Thanks for reading. And thanks for witnessing this part of my story.

Recommended Reading and References

• Fasano, A. (2012). Leaky gut and autoimmune diseases. Clinical Reviews in Allergy & Immunology, 42(1), 71–78.

• Kelly, J. R., et al. (2015). Breaking down the barriers: The gut microbiome, intestinal permeability and stress-related psychiatric disorders. Frontiers in Cellular Neuroscience, 9, 392.

• Clapp, M., et al. (2017). Gut microbiota’s effect on mental health: The gut-brain axis. Clinics and Practice, 7(4), 987.

• Turner, P., & Leach, M. (2017). Elimination diets: An overview. Journal of Integrative Medicine, 15(6), 411–414.

• Siete Family Foods: https://sietefoods.com/pages/our-story

• Maintz, L., & Novak, N. (2007). Histamine and histamine intolerance. The American Journal of Clinical Nutrition, 85(5), 1185–1196.

• Hager, A. S., et al. (2012). Nutritional properties and ultra-structure of commercial gluten-free flours. European Food Research and Technology, 235, 333–344.

  
  

Exploring the intricate relationship between gut health and mental well-being can provide valuable insights into managing anxiety and enhancing overall health. Here are ten highly regarded books that delve into the gut-brain connection:

1. “The Mind-Gut Connection” by Dr. Emeran Mayer

   Combining neuroscience with the latest discoveries on the human microbiome, this book demonstrates the biological link between the mind and the digestive system.

2. “Gut: The Inside Story of Our Body’s Most Underrated Organ” by Giulia Enders

   An engaging exploration of the gut’s vital role in health, presented with humor and backed by scientific research.

3. “The Psychobiotic Revolution: Mood, Food, and the New Science of the Gut-Brain Connection” by Scott C. Anderson, John F. Cryan, and Ted Dinan

   This book explains how gut health drives psychological well-being and how adjusting intestinal bacteria can relieve depression and anxiety.

4. “Fiber Fueled” by Dr. Will Bulsiewicz

   A comprehensive guide to optimizing gut health through a plant-based diet, emphasizing the critical role of fiber.

5. “Grain Brain” by Dr. David Perlmutter

   This book discusses the impact of wheat, carbs, and sugar on brain health, suggesting dietary changes to improve cognitive function.

6. “The Good Gut” by Justin and Erica Sonnenburg

   Explores the concept of a “mass extinction event” facing our gut microbiota due to dietary changes and offers a plan for improving gut health.

7. “10% Human” by Alanna Collen

   Reveals how our gut, with its 100 trillion microbes, influences everything from weight and immunity to mental health.

8. “The Second Brain” by Dr. Michael D. Gershon

   Investigates the enteric nervous system and the relationship between the nerve cells in our gut and the brain.

9. “Love Your Gut” by Dr. Megan Rossi

   Provides practical advice on determining what your gut needs to thrive, including interactive questionnaires and dietary tips.

10. “The Diet Myth” by Professor Tim Spector

    Challenges generic dietary advice and emphasizes the importance of understanding our unique gut microbiome for achieving health and weight loss.