The Link Between Stress and Digestion:
What Your Gut Is Telling You
If you’ve ever felt butterflies in your stomach before a big event or noticed an upset stomach when you’re stressed, you’ve experienced how closely connected your mind and gut are. In fact, your gut and brain are so linked that scientists often refer to the gut as the “second brain.”
When you experience chronic stress, it doesn’t just affect your mental well-being—it can disrupt your entire digestive system, causing bloating, reflux, and unpredictable bowel movements. Understanding this connection can help you take steps to calm your mind and support your gut, reducing the physical toll stress takes on your body.
How Stress Affects Your Gut
When you’re stressed, your body activates the "fight or flight" response by releasing cortisol and adrenaline. These hormones are designed to help you deal with danger—whether that’s a deadline at work or an argument at home. But this response slows down non-essential functions like digestion.
When digestion slows or shuts down temporarily, you may notice symptoms such as:
Bloating: The digestive process stalls, causing gas to build up.
Reflux and indigestion: Food isn’t broken down as efficiently, leading to acid reflux or discomfort.
Constipation or diarrhoea: Chronic stress can cause the gut to contract erratically, leading to alternating constipation and diarrhoea.
Increased gut sensitivity: Stress can heighten your perception of digestive discomfort, making small issues feel more significant.
The vagus nerve, which connects the brain to the gut, plays a big role in this communication. When the vagus nerve is activated through relaxation techniques, it tells your body to switch into "rest and digest" mode, helping your gut work efficiently again.
Steps to Support Your Gut Under Stress
While you can’t always eliminate stress, you can reduce its impact on your digestive system. Here’s how:
1. Eat Mindfully
Mindful eating means slowing down and being fully present during meals. When you rush through meals or eat on the go, your body stays in a stressed state, which hampers digestion.
Before eating: Take a few deep breaths to activate the parasympathetic nervous system ("rest and digest" mode).
During meals: Chew each bite thoroughly and savour your food. Avoid eating while multitasking.
2. Incorporate Herbal Support
Certain herbs can help soothe the digestive tract and reduce stress-related gut issues:
Peppermint Tea: Calms muscle spasms in the gut, reducing bloating and cramping.
Slippery Elm Powder: Forms a soothing gel-like barrier in the gut lining, protecting it from irritation.
Chamomile Tea: Has anti-inflammatory properties and helps calm both the stomach and the mind.
Try sipping on a cup of chamomile tea after dinner to wind down and support digestion.
3. Add Fermented Foods to Your Diet
A healthy gut microbiome can help buffer the effects of stress on your digestion. Fermented foods introduce beneficial bacteria that support gut health.
Examples: Sauerkraut, kimchi, miso, unsweetened yoghurt, and kefir.
Serving tip: Add a small spoonful of sauerkraut or kimchi to your lunch or dinner as a side dish.
If fermented foods aren’t your favourite, a high-quality probiotic supplement can be a helpful alternative.
4. Support Your Gut Lining with Bone Broth
Bone broth is rich in collagen and amino acids like glutamine, which help repair and strengthen the gut lining. A weakened gut lining can become "leaky," allowing unwanted particles to pass through and cause inflammation.
Simple Tip: Sip on a warm cup of bone broth as a mid-afternoon snack, or use it as a base for soups and stews.
Lifestyle Adjustments to Reduce Stress
Stress management is just as important as dietary changes. Here are a few simple ways to support your nervous system:
Daily walks: Gentle movement like walking can lower cortisol levels and calm your mind.
Breathing exercises: Try deep belly breathing for five minutes a day to stimulate the vagus nerve.
Journaling: Writing down your worries or to-do lists can help offload mental clutter and bring clarity.
Final Thought
Stress might be unavoidable, but its impact on your digestion doesn’t have to be. By making small adjustments—like slowing down during meals, adding gut-friendly foods, and incorporating calming herbs—you can reduce digestive discomfort and support your overall well-being. Your gut and your mind are deeply connected, and when you nurture one, you help the other heal.
