How Stress Changes Digestion: Why Your Nervous System Affects Your Gut
Have you ever noticed that when you are stressed, your digestion suffers? Bloating, cramps, cravings or a heavy feeling in your stomach. These are all signs your body is under pressure. Its not just what you eat that matters, it is the state your nervous system is in when you eat and digest.
Why stress and digestion are so closely linked
Your nervous system is responsible for your fight or flight response, and it is also responsible for your rest and digest response.
When you are in danger (or stress as a perceived danger), blood flow is diverted from digestion and into survival - your fight or flight response.
When you are dealing with chronic stress, your digestion slows, it becomes more difficult to absorb nutrients and it's more likely you have inflammation. Hormones can play a part for women as well with shifts in cortisol, oestrogen and progesterone making the gut more sensitive.
It's also worth noting that sometimes the foods you eat can place your body under more stress, and if you are already in a stressful situation, this can prolong it. For example processed foods, caffeine and alcohol can produce a stress response in the body.
Common gut symptoms of a dysregulated nervous system
Bloating and IBS-like symptoms. These can be triggered by eating in a rushed or stressed state.
Acid reflux and heartburn. Stress can reduce stomach acid, making digestion harder
Cravings and emotional eating. Cortisol dysregulation drives blood sugar crashes which can lead to salt and sugar cravings.
Constipation or diarrhoea. Stress shifts energy away from digestions, leading to either slowing or speeding transit.
Weight fluctuations. Stress hormones change how you store and burn energy.
How nervous system regulation supports gut health
Breathing and slowly chewing activate the parasympathetic system (rest and digest mode).
Look around and notice your environment before you ear, signals safety in your environment ro your nervous system
Humming or listening to calming music activates the vagus nerve which controls digestion
Eating with others in a calm state improves digestion (vs. eating in tension or conflict)
Nutrition & The Nervous System
Your nervous system affects your digestions, but what and how you eat also affects your nervous system:
Blood sugar balance - skipping meals or eating excessive sugar can mimic a stress response
Nutrition depletion - stress drains vitamins and nutrients that your body needs to regulate stress in the first place.
Hydration - Even mild dehydration can raise cortisol and slow digestion
Caffeine - stimulants can push your system into "fight or flight mode" and irritate the gut.
Tips for Calm eating:
Pause before meals, take 3 deep breaths to calm your system and prepare your digestive system
Eat mindfully - slow down your eating and chew each mouthful well
Balance meals, protein keeps you full and stabilises energy, many people eat meals that contain no protein regularly
Where possible create a calm environment to eat, sit at a table, and keep screens off (if your children will allow it) this allows you to listen to your body's cues while you eat.
Try a post meal walk - gentle movement after food helps regulate blood sugar levels and calm your system.
If your digestion feels out of sync, it's not just about food, it's also an indication of the state of your nervous system. You create the conditions for your gut through everything you consume (food, environment, stress), by changing a few small things, you can help it thrive.
Join the Energy Reset Challenge to start making small changes that will create a big impact in your life.
