Your Gut and Your Mind: How Stress and Anxiety Can Impact Your Digestion
Written by Meredith Waller, MSW, LCSW
Have you ever had a stressful day and suddenly felt like your stomach was in knots? Or maybe you’ve noticed that when your anxiety spikes, your digestion or appetite shifts? You’re not imagining it —your brain and gut are in constant conversation, and your emotional state can have just as big of an impact on your digestion as what is on your plate.
Let’s talk about how stress and anxiety influence your gut—and more importantly, what you can do about it!
The Gut-Brain Connection:
Believe it or not, your gut is a powerhouse for your mental health. Often called your "second brain," it houses over 100 million neurons – more than you have in your spinal cord! This complex network directly communicates with your brain and shapes everything from your mood to your stress response.
Did you know that even a brief stressful interaction—like a tense conversation or an argument—can trigger changes in your gut microbiome? Research shows that psychological stress, even in short bursts, can decrease beneficial gut bacteria while fueling the growth of harmful bacteria. This happens because stress activates your fight-or-flight response, increasing cortisol and inflammation, which can shift gut balance in as little as a few hours. Even feelings of social rejection have been linked to gut microbiome shifts that can impact mood, digestion, and immune function. This gut-brain loop means that emotional stress isn’t just something you feel—it’s something your gut experiences, too.
And it works both ways, roughly 90% of your body's serotonin —the “feel good” chemical essential for mood regulation—is actually produced in your gut, not your brain. Your microbiome also plays a major role in producing dopamine and GABA, key neurotransmitters for motivation, focus, and calm. If your gut is inflamed or imbalanced, these neurotransmitters can’t function properly, increasing your risk of anxiety, fatigue, brain fog, and even depression.
Ignoring this connection can trap you in a vicious cycle—stress disrupts gut health, gut imbalances amplify anxiety, and round and round it goes. The good news? When you nourish your gut, you support your mental well-being, too. By caring for both, you create a foundation for resilience, clarity, and a deeper sense of balance—inside and out.
Why Does Stress Mess with Digestion?
Your gut and brain are linked through a high-speed network of nerves, hormones, and neurotransmitters. When stress hits, your body shifts into survival mode – whether it’s a real threat, an overflowing inbox, or ruminating on a conversation from three days ago. Here’s what happens:
1. Your Digestion Slows Down or Speeds Up
Ever felt your stomach clench up before a big presentation or had sudden urgency to use the bathroom before a nerve-wracking event? That’s because stress hormones redirect your body’s energy to prioritize survival, not digestion. Some people experience sluggish digestion and constipation when under stress, while others deal with the opposite (hello, nervous stomach).
2. Your Gut Bacteria Get Out of Whack
Your gut is home to trillions of bacteria that help with digestion, mood, and even immune function. But, as we discussed, stress disrupts this balance, reducing good bacteria and allowing the not-so-helpful ones to take over. This imbalance can lead to bloating, discomfort, and heightened anxiety. (Yes, stress can disrupt your gut, and an unhappy gut can worsen stress—it’s a cycle.)
3. Your Gut Becomes More Sensitive
Ever noticed that foods you could eat without issue before suddenly don’t sit well when you’re stressed? That’s because stress can make your gut hypersensitive, triggering bloating, cramping, and nausea—even if your diet hasn’t changed.
Signs That Stress is Impacting Your Gut
● Unpredictable Digestion: You swing between constipation and diarrhea, especially during stressful periods, as your gut struggles to find balance.
● Bloating and Discomfort After Eating: Even foods that normally sit well may leave you feeling bloated, crampy, or overly full due to stress-induced changes in digestion.
● Increased Food Sensitivities: Stress heightens gut reactivity, making you suddenly react to foods you once tolerated without issue.
● Persistent Stomach Tension: A tight, knotted, or uneasy stomach—even when you haven’t eaten—can be a sign of chronic stress affecting gut function.
● Mood Shifts Tied to Digestion: Feeling more anxious, foggy, or irritable when your digestion is off? That’s your gut-brain axis at work. An imbalanced microbiome affects serotonin and GABA, making it harder to stay calm and focused.
When these signs show up, they’re more than discomfort—they’re important signals that your nervous system and digestive system are out of sync. Let’s dive into some of the ways you can support yourself!
What You Can Do to Support Your Gut and Mind
1. Activate “Rest and Digest” Mode
Your nervous system has two modes: fight-or-flight (stress mode) and rest-and-digest (calm mode). The goal? Spend more time in the latter. Try:
● Taking 5-10 slow, deep breaths before meals
● Eating without distractions (yes, that includes your phone and tv)
● Gentle movement, like a short walk after eating
2. Eat in a Way That Supports Your Gut
Instead of stressing over a “perfect” diet, prioritize small changes that support gut health:
● Add fiber-rich foods (veggies, berries, sweet potatoes) for digestion
● Include healthy fats (avocado and nuts) to reduce inflammation
● Try fermented foods (kimchi, sauerkraut, yogurt) to boost good gut bacteria
3. Move Your Body in a Way That Feels Good
Movement helps regulate digestion and ease stress. But this doesn’t mean intense workouts all the time—sometimes your body needs a walk outside, some yoga, or a gentle stretch. Practice tuning into what you need and what feels best.
4. Prioritize Sleep
A bad night’s sleep spikes stress hormones, disrupts gut bacteria, and slows digestion. Aim for 7-8 hours of quality rest—because your gut needs rest just as much as your brain does.
5. Support Your Nervous System
Sometimes we hyperfocus on dietary changes, but stress, anxiety, or emotional overload may be the real issue. Give yourself permission to slow down and try these quick tools to shift back into “calm mode”:
● Humming: Hum, sing, or chant at a comfortable volume, letting the vibration resonate in your throat and chest. This stimulates the vagus nerve, promoting relaxation and shifting your body into a calmer state.
● Belly Breathing: Place a hand on your stomach and breathe deeply into this space, letting it expand with each inhale. Exhale slowly through your mouth. This activates the vagus nerve, signaling your body to relax. Repeat for 5-10 breaths at a comfortable pace. Practice 2-3 times daily while calm to build muscle memory.
● Grounding: Engage your senses by naming 5 things you see, 4 you touch, 3 you hear, 2 you smell, and 1 you taste. This anchors you in the present moment, easing anxious thought loops.
Final Thoughts
If your digestion feels off, it’s not just about what you’re eating—it’s about how you’re feeling. The gut-brain connection is powerful, and small, intentional shifts—like slowing down before meals, nourishing your gut, and managing stress—can transform both digestion and your mood. Your body is always communicating with you. The more you listen, the more you can support it!
If you are ever interested in learning more about your nervous system or diving deeper into supporting your mental health, reach out! I’d love to connect with you.
About the Author
Hey, I’m Meredith!
I’m a licensed therapist and the owner of Rooted Wellness Counseling, where I help high-achievers navigate anxiety, ADHD, self-worth, and mental health nutrition. I’m passionate about the gut-brain connection and how fueling both mind and body supports performance, resilience, and overall well-being. My approach blends practical tools for nervous system regulation, self-trust, and optimizing mental health for those who want to feel and function at their best. When I’m not in sessions, you’ll find me trail running around Boulder, geeking out on brain science, or on the hunt for the best breakfast burrito.
Contact Meredith:
www.rootedwellnesscounseling.com
meredith@rootedwellnesscounseling.com
303-925-1202
Sources:
Furness, J. B. (2018). The enteric nervous system and neurogastroenterology. The Journal of Neuroscience, 38(44), 9346–9353. https://doi.org/10.1523/JNEUROSCI.1663-18.2018
Yano, J. M., Yu, K., Donaldson, G. P., Shastri, G. G., Ann, P., Ma, L., Nagler, C. R., Ismagilov, R. F., Mazmanian, S. K., & Hsiao, E. Y. (2015). Indigenous bacteria from the gut microbiota regulate host serotonin biosynthesis. Cell, 161(2), 264–276. https://doi.org/10.1016/j.cell.2015.02.047
