How Stress Can Affect Your Gut…And, What You Can Do About It.
Have you asked yourself why your stomach feels everything… and how can you support it?
Well, if you’re someone whose gut reacts to life’s stressors… you’re not alone, and in good company!
I’ve personally dealt with IBS, celiac disease, and even polyps over the years. For me, gut health has always been a combination of genetics, emotions, and stress levels - a reminder that the gut is deeply interconnected with every part of our wellbeing.
So if your digestion seems to “talk back” when life gets overwhelming, trust me: I get it. And the science absolutely backs up why this happens.
Let’s walk through why stress impacts digestion, what research shows, and some simple things you can do to feel better from the inside out.
The Stress-Gut Connection: Why It Happens
Your gut has its own nervous system, the enteric nervous system, often called your “second brain.” It in constant communication with your real brain through something called the gut-brain axis, using nerves, hormones, and immune signals.
When stress rises, your body shifts into fight-or-flight mode, releasing cortisol and adrenaline. These stress chemicals immediately influence your digestive tract.
Stress can cause:
Slowed digestion = bloating, heaviness, constipation
Rapid digestion = urgency, loose stools
Changes in acid levels = nausea, reflux
Microbiome disruptions = more inflammation
Reduced enzyme production = poor nutrient absorption
For those of us with a history of IBS, celiac disease, or inflammatory tendencies, stress can amplify symptoms we were already predisposed to thanks to both our DNA and our emotional environment.
Some Research About Stress and Gut Health
1. Stress alters gut bacteria.
A 2017 Microbiome study found that psychological stress changes the balance and diversity of the gut microbiota.¹
This shift can worsen IBS symptoms and digestive sensitivity.
2. Stress increases intestinal permeability (a.k.a. “leaky gut”).
Research from the Journal of Physiology shows that chronic stress weakens tight junctions in the gut lining.²
This can cause an increase in inflammation…something especially important for anyone with celiac or autoimmune tendencies (yup, that’s ME).
3. Stress reduces digestive enzymes and slows motility.
A Frontiers in Physiology study reports that stress decreases gastric secretions and disrupts normal digestion.³
This can explain why meals can often feel like a brick in your belly during stressful periods.
4. Stress reduces vagal tone (the gut–brain connection).
The vagus nerve manages communication between the brain and gut. Stress lowers vagal tone, leading to more inflammation and GI discomfort, according to Brain Research.⁴
This research reflects what so many of us experience firsthand: the gut feels emotional stress deeply and immediately.
Evidence-Based Ways to Support Your Gut During Stress
These strategies help calm both the digestive tract and the nervous system:
1. Prioritize prebiotic, fiber-rich foods
Examples: garlic, onions, oats, apples, asparagus, chia
Fiber feeds beneficial bacteria and supports regularity.
2. Add probiotic foods daily
Yogurt, kefir, kimchi, sauerkraut, miso, tempeh
Studies show probiotics can reduce stress-induced GI symptoms.
3. Practice 2 minutes of deep belly breathing
Diaphragmatic breathing helps activate the parasympathetic (“rest-and-digest”) system. It improves vagal tone and reduces cortisol.⁵
4. Sip warm teas like ginger or peppermint
Ginger reduces nausea and bloating.
Peppermint helps relax intestinal muscles.
5. Move gently
Walking, yoga, stretching, and Tai Chi practice helps lower cortisol and improve digestion.
6. Give your gut simple, soothing meals during high stress
Warm broths, lean proteins, cooked veggies, and low-FODMAP options can help calm inflammation for those of us with IBS or sensitive digestion.
7. Sleep! Your gut resets overnight
Poor sleep worsens both emotional stress and gut health.
Aim for 7-9 hours nightly.
The Emotional Side of Gut Health
For many of those of you like myself, gut health isn’t just physical…
It’s emotional.
It’s genetic.
It’s the way we internalize life.
Some of us simply have more sensitive nervous systems and digestive tracts. That’s not a flaw, it’s information. And when we learn how to support both the emotional brain and the gut brain, everything begins to shift.
Your body isn’t fighting you. It’s communicating with you!
-Heather
Sources
Bailey, M.T. et al. Microbiome, 2017.
Söderholm, J.D. et al. The Journal of Physiology, 2001.
Konturek, P.C. et al. Frontiers in Physiology, 2011.
Bonaz, B. et al. Brain Research, 2013.
Zaccaro, A. et al. Frontiers in Human Neuroscience, 2018