A few years ago, my family and I were displaced by a flood. Like thousands of others in our region, we had to leave our home and move from one temporary place to the next until we finally found somewhere safe again. While I’m grateful we got through it, the experience left its mark in ways I hadn’t expected.
As I tried to keep moving forward, I felt worn down—mentally and physically. My digestion, always a bit sensitive, became completely unpredictable. Bloating, discomfort, and sudden changes in bowel habits mirrored the chaos around me. It was then that I truly understood, beyond theory, just how deeply stress can disrupt the gut.
When the Gut Feels the Stress
We often think of stress as something emotional or mental. Racing thoughts, sleepless nights, that tight feeling in your chest—those are familiar signs. But stress isn’t just in your head. It’s a full-body experience.
When something unsettling happens—whether it’s a natural disaster, a looming deadline, emotional distress, or just a sense of being overwhelmed—your body doesn’t ignore it. It mobilises, preparing to act and respond to the challenges. Muscles tense. Breathing shifts. And digestion? It either slows down, speeds up, or switches off completely.
The body sees stress as a signal that something isn’t safe. It prioritises what matters most at that moment. Digestion, which isn’t essential in a crisis, gets put on hold. While that response can be helpful short term, the body sometimes stays in that heightened state long after the ‘danger’ has passed. Over time, this can leave a lasting imprint on how your gut functions. Your body remembers stress, even when your mind has moved on.
The Gut–Brain Connection
Think of your gut and brain like two close friends constantly texting each other. The vagus nerve is the main line between them that keeps their messages flowing back and forth, helping everything stay in sync.
When you’re calm, this communication is smooth and clear. Your brain checks in: “All good down there?” and your gut replies, “All clear!” Digestion works well, and your body feels balanced.
But when stress kicks in, the body releases cortisol and other stress hormones, and the signal between the brain and gut starts to falter. Messages become muddled, and the gut responds with confusion—sometimes speeding things up, sometimes slowing down, or simply sending out distress signals. Either way, things start to feel off. Bloating, cramping, irregularity, and discomfort are all common signs. And for those with Irritable Bowel Syndrome (IBS), even mild stress can trigger or intensify symptoms.
How Stress Shows Up in the Gut
Everyone responds to stress differently, but here are some common signs that your digestion may be feeling the effects:
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Bloating or excess gas
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Constipation or diarrhoea
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Cramping or general discomfort
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Feeling full after just a few bites
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Loss of appetite or nausea
Sure, food matters—but so does how you feel while eating. If your nervous system is on edge, digestion won’t go smoothly. Simple as that.
Gentle Ways to Support Your System
The good news is that the nervous system is adaptable and responds well to care. When we gently calm the body, the digestive system begins to feel safe enough to do its job properly again.
This might look like taking a few slow, deep breaths before meals, creating a peaceful space for eating, or simply pausing during the day to reset. Gentle activities like walking, stretching, listening to calming music, or spending time in nature can help shift the body out of stress mode and into a more relaxed state.
If stress has become a constant companion, it may take some time to unwind. There are many approaches worth exploring. I’ve shared a few in My Gut, and I’ll be adding more on the blog over time. The key is to choose practices you genuinely enjoy. And remember, you don’t have to do everything at once. In fact, trying too hard can add to the very stress you’re trying to ease.
Caring for the Whole of You
Caring for your gut isn’t just about food or supplements. It’s also about tuning in to how you feel, noticing what you need, and responding with care to life’s ups and downs. That means making space for rest, connection, and emotional support—just as much as you do for meals and routines.
For me, realising that stress was part of the gut health picture helped me stop blaming my body or second-guessing every food choice. It allowed me to soften and be a little kinder to myself. My body wasn’t failing—it was protecting me in the only way it knew how. That shift in perspective became a turning point in my healing.
Curious to learn more? Read: How Deep Breathing Improves Digestion and Gut Health.