Stressed Out? Here’s What It’s Doing to Your Gut
Have you ever noticed that when you’re stressed, your tummy doesn’t feel quite right?
Maybe you get bloated, constipated, have loose stools, stomach pain, or that nervous stomach feeling before something important. That’s not a coincidence. Stress and digestion are closely connected.
Your Gut and Brain Are Best Friends
Your brain and your gut are constantly talking to each other. This connection is called the gut–brain connection. When your brain feels stressed, your gut feels it too.
Think about it like this:
If your brain thinks there’s danger, your body shifts into survival mode. And when you’re in survival mode, digestion is not the top priority.
What Happens to Digestion When You’re Stressed?
When you’re calm and relaxed, your body is in rest and digest mode. This is when digestion works best.
But when you’re stressed, your body switches to fight or flight mode. This causes a few problems:
1. Digestion Slows Down
Stress tells your body to focus on survival, not breaking down food. This can lead to:
– Bloating
– Constipation
– Feeling overly full after meals
Food may sit in your stomach or gut longer than it should.
2. Stomach Acid Can Change
Stress can cause too much or too little stomach acid. This can lead to:
– Reflux or heartburn
– Indigestion
– Nausea
Even healthy foods can suddenly feel hard to digest when stress is high.
3. Gut Muscles Tighten
Stress can make the muscles in your gut tense up. This may cause:
– Cramping
– Pain
– Diarrhoea
– Urgent bathroom trips
This is very common in people with IBS or sensitive digestion.
4. Your Gut Bacteria Can Be Affected
Your gut is home to trillions of bacteria that help with digestion, immunity, and mood. Ongoing stress can upset this balance, leading to:
– More bloating
– Increased food sensitivities
– Weaker digestion over time
Why Stress Can Trigger Food Reactions
Have you ever noticed that foods you used to tolerate suddenly bother you when life gets busy?
Stress can weaken the gut lining and digestion, making it harder to properly break down food. When food isn’t digested well, it can cause symptoms like:
– Gas
– Bloating
– Discomfort
– Fatigue
It’s not always the food itself, sometimes it’s the stress around it and the effects on your body from that.
Stress Can Change How Hungry You Feel
Stress doesn’t just affect digestion, it also affects appetite.
Some people feel:
– No hunger at all
– Nauseous at the thought of food
Others feel:
– Constant hunger
– Cravings for sugar or salty snacks
This happens because stress hormones affect blood sugar and hunger signals.
Signs Stress Is Affecting Your Digestion
You might notice:
– Bloating after meals
– Constipation or diarrhoea
– Stomach pain or cramping
– Reflux or indigestion
– Feeling uncomfortable eating when rushed
– Digestive symptoms that get worse during busy or emotional times
These are signs your body is under pressure.
What Can Help?
You don’t need to remove all stress from your life (that’s not realistic). But supporting your body can make a big difference.
Here are some gentle, realistic steps:
Slow Down When You Eat
Even a few deep breaths before a meal can help your body switch into digestion mode. Try to sit down for meals and minimise distractions especially from TV or other screens.
Eat Regular Meals
Skipping meals or eating on the run can add more stress to your gut.
Chew Your Food Well
Digestion starts in your mouth. Slowing down your chewing and chewing each mouthful 20-30 times per bite helps your stomach do less work.
Support Sleep
Poor sleep increases stress hormones, which affects digestion the next day. During sleep is when your digestive system rests, repairs and resets for the next day, so it is important to get 8 hours of sleep a night and having lights out by 10pm can help support your body to have its best sleep.
Create Small Calm Moments
Short walks, breathing exercises, stretching, or quiet time can help calm your system.
Digestive symptoms are often your body’s way of saying “I’m overwhelmed”
When stress is supported (through lifestyle changes, nutrition, and gentle support) digestion often improves naturally.
Your body isn’t working against you. It’s doing its best to protect you.
Listening to those signals is the first step toward feeling better.
If you want personalised guidance on how to reduce stress, nourish your body and have your digestion working optimally, book a consultation with me.