Are your stomach problems caused by stress? What is ‘leaky gut’, and expert tips to avoid it (2024)

How does stress affect gut health?

To understand the impact stress has on your digestion and gut health, it's firstly important to understand exactly how the brain and the gut is connected – through something called the gut-brain axis.

“It’s essentially a communication network involving the brain, spinal cord, the enteric nervous system (our gut's own nervous system) and our gut microbiome,” explains Dr Sarah Bonza. “This connection allows exchanges of messages via nerve pathways like the vagus nerve and other biochemical signals like hormones.”

More like this

This means when you’re exposed to something like stress, it can disrupt this complex connection. For example, a spike of cortisol (the body’s primary stress hormone) during a stressful event can affect how our intestines move and contract.

“Something like a cortisol spike can also increase gut permeability, which we call ‘leaky gut’. This can disturb the good microbiome in our gut and lead to symptoms like bloating, pain and bowel movement changes,” adds Dr Bonza.

Are your stomach problems caused by stress? What is ‘leaky gut’, and expert tips to avoid it (1)

What is ‘leaky gut’?

Leaky gut, also known as increased intestinal permeability, is a condition where the lining of the small intestine becomes damaged, causing undigested food particles, toxins, and bacteria to ‘leak’ through the intestinal wall and into the bloodstream. This can trigger inflammation and immune responses in the body, leading to a variety of potential health issues, one of them being poor digestion.

Persistent stress can weaken the immune system and increase gut permeability, as can other factors including a poor diet, an imbalance in gut bacteria, certain medications and conditions like Crohn’s disease, coeliac disease, and irritable bowel syndrome (IBS).

If you’re suffering with leaky gut, or to tell if stress is affecting your gut, you should look out for indications like digestive problems, food sensitivities and even persistent tiredness.

“You might have symptoms like bloating, feeling gassy, cramping, diarrhoea, constipation, acid reflux, appetite changes, nausea, and possibly vomiting,” notes Dr Bonza.

Gut health connection is way more important than you think, and the long-term effects of chronic stress on your gut is profound – and can even go as far as causing the development of conditions like IBS, gastroesophageal reflux disease (GERD), and ulcers.

“Stress can also exacerbate existing digestive disorders if you have them,” warns Dr Bonza. “Furthermore, constant stress can affect your digestion and ability to absorb nutrients, so you can develop nutrient deficiencies, changes in weight, and as expected, since your body isn't nourished, your immune system weakens, making you’re prone to inflammation and more diseases. It's really a huge chain reaction.”

6 ways to de-stress your gut:

Introduce strength training to your exercise routine

Are your stomach problems caused by stress? What is ‘leaky gut’, and expert tips to avoid it (2)

Exercise is an amazing way to de-stress, and therefore one of the best (and free!) tools we have to boost our gut health. And while exercise in general is an excellent way to de-stress your brain and your gut, strength training is particularly beneficial.

“Strength training is a great way to boost the gut, not only from, a de-stress perspective,” explains personal trainer and women’s health coach Emma Simarro. “It has been proven to help reduce inflammation in the gut by boosting certain anti-inflammatory proteins.”

Meditative forms of exercise, including yoga and pilates, are also fantastic, but if you’re someone who likes to get sweaty through HIIT sessions or running, Simarro has a word of warning. “If that is what you like to do to de-stress, that’s fine, however, I would specify that doing too much of very intense forms of exercise could work against you,” she says.

“Try and really balance it out. That may be two intense HIIT sessions a week, mixed with some yoga and strength training, so you've got a good balance across the board.”

Support your gut bacteria

Probiotics and prebiotics can easily be mistaken as a gimmick, but they can in fact help restore a health balance of gut microbiota in your system.

“Probiotics are foods that have beneficial bacteria in them, while prebiotics are foods that ‘feed’ the bacteria,” explains registered nutritionist Michaella Mazzoni. “Fermented foods like yogurt, kefir, sauerkraut and kimchi are all great sources of probiotics, while prebiotics include things like garlic, onions, oats and stewed apples.”

A healthy gut breakfast could look something like a bowl of porridge, topped with nuts, seeds and cooked apples, for example. Chickpeas, lentils and foods that contain resveratrol (red grapes and red onions), are also great for feeding the gut too, adds Mazzoni.

Introduce breathing exercises

Are your stomach problems caused by stress? What is ‘leaky gut’, and expert tips to avoid it (3)

The right breathing techniques can positively impact our gut health, especially when we focus on ‘upregulating’ – increasing the activity of the parasympathetic nervous system (PNS) which promotes relaxation, digestion and recovery.

“The sympathetic nervous part of our nervous system, which most of us spend a lot of time in, is that ‘fight or flight’, high-stress part,” explains Simarro.

“Then we have the PNS, which we call the 'rest and digest' part of our nervous system, and this is where the breathing techniques really come into play. We want to upregulate that PNS, as it’ll help our whole body to calm down and relax. Breathing techniques can especially help with this.”

Two breathing techniques to try:

Nostril breathing

Take a deep breath out to get rid of all the air; then use your right thumb to close your right nostril, and take a big, deep breath in through your left nostril, and then close your left nostril and take a deep breath out through the right, and vice versa.

Belly breaths

If you watch a baby sleep, they breathe right into their bellies; they’re nice and relaxed. Sit, relax and take nice, big, deep belly breaths, breathing right into the ribcage.

Sleep better

Are your stomach problems caused by stress? What is ‘leaky gut’, and expert tips to avoid it (4)

Studies show that there’s a direct link between insomnia and lack of sleep and poor digestion, so improving your sleep hygiene can really help in getting your gut health on track.

“When you don’t sleep, you have a harder time managing your blood sugar and your cortisol the next day, which increases stress, which then impacts your gut,” warns Mazzoni.

Try to establish a good sleeping routine and avoid irritants and disruptions in the evening such as caffeine, alcohol and sugar. Instead, Mazzoni recommends factoring in better nutrients such as magnesium, zinc and omega 3.

Practice mindfulness

Are your stomach problems caused by stress? What is ‘leaky gut’, and expert tips to avoid it (5)

Like the breathing techniques, meditation and mindfulness is a great way to clear the mind, de-stress and upregulate the PNS mentioned earlier. In fact, it has been shown that meditation lowers oxygen levels, which in turn helps with greater blood flow and circulation. Proper circulation ensures that the gut receives the oxygen, nutrients, and immune support it needs to function properly, while also helping to remove waste products and toxins.

It's important to practice mindful eating too, according to Simarro. “Take your time when eating meals, chewing properly and sitting at the dinner table if you can,” she recommends. “Ways in which we can really calm the body down and increase relaxation, boost sleep and increase movement and mobility is really important.”

Improve your diet

Are your stomach problems caused by stress? What is ‘leaky gut’, and expert tips to avoid it (6)

It goes without saying, but bettering your diet by increasing your fibre intake, adding in those pre and probiotics that help support gut bacteria, and limiting processed foods can all help with better gut health.

It’s important to look at your caffeine intake, too. Caffeine, particularly in large amounts, can irritate the gut lining, increase cortisol, and stimulate the production of stomach acid.

“I often see people in my clinic that have switched to decaf to help with sleep, but decaf still affects the gut because it’s quite acidic,” warns Mazzoni. “So, if you do have issues around loose bowel movements and quick gut transit time – avoiding coffee completely, even decaf, is the best option. However, if you do want caffeine, try matcha – it has more caffeine in it than tea, and doesn’t damage the gut in the same way coffee does.”

It's important to note that if there are any changes in your bowel habits, and gut, or you have persistent symptoms, or symptoms that you’re concerned about, you should check in with your GP who can help investigate whether other factors can be involved aside from stress.

Read more about stress:

Advertisement

What are the symptoms of stress?
10 tips to manage stress eating
Why stress makes you hungry

Are your stomach problems caused by stress? What is ‘leaky gut’, and expert tips to avoid it (2024)

FAQs

How to heal the gut from stress? ›

While some amounts of stress are healthy, too much stress can upset the balance of bacteria within the gut. Try to include protein, probiotics, prebiotics, and fibers into your routine to lessen the effects of stress on your gut.

How do you tell if stomach issues are from stress? ›

In some people, stress slows down digestion, causing bloating, pain and constipation, while in others it speeds it up, causing diarrhoea and frequent trips to the loo. Some people lose their appetite completely. Stress can also worsen digestive conditions like stomach ulcers and irritable bowel syndrome.

What is the best diet for a leaky gut? ›

To combat leaky gut, eat foods that promote the growth of healthy gut bacteria, including fruits, cultured dairy products, healthy fats, lean meats, and fibrous and fermented vegetables. Avoid processed and refined junk foods.

What does a leaky gut smell like? ›

There is no smell to detect leaky gut. Leaky gut is the idea that increased permeability of the intestine allows toxins and bacteria to enter the body, potentially leading to inflammation and other symptoms. Foul smelling stool may be due to what you ate or certain medications, or from poor absorption or infection.

How do you get rid of a stressed stomach? ›

A nervous stomach can often be treated with home and natural remedies, as well as lifestyle changes.
  1. Try herbal remedies. ...
  2. Avoid caffeine, especially coffee. ...
  3. Practice deep breathing, mindfulness, and meditation. ...
  4. Try calming diffuser oils or incenses. ...
  5. Find space for yourself to relax.
Dec 15, 2017

What is a major side effect that stress can cause on the gastrointestinal system? ›

Stress and anxiety alone do not cause ulcers or damage to the digestive tract, but they can cause ongoing bothersome symptoms. For people with irritable bowel syndrome (IBS), stress and anxiety can cause flares of symptoms such as constipation, bloating and diarrhea.

What to drink to settle the stomach? ›

Treatment & Prevention
  • Sports drinks.
  • Clear, non-caffeinated sodas such as 7-Up, Sprite or ginger ale.
  • Diluted juices such as apple, grape, cherry or cranberry (avoid citrus juices)
  • Clear soup broth or bouillon.
  • Popsicles.
  • Decaffeinated tea.

What does a stress belly look like? ›

Equally unfortunate is the fact that cortisol belly doesn't have a specific appearance, despite what countless infographics on the internet will tell you. Cortisol belly simply looks like abdominal fat, and there is no way to identify it by appearance.

What foods are good for a nervous stomach? ›

Easy-to-digest, mild foods are best for a nervous stomach, such as:
  • Peppermint. Peppermint is often used to flavor toothpaste, gum, and tea. ...
  • Ginger. ...
  • Oatmeal. ...
  • BRAT diet foods. ...
  • Probiotic-rich foods. ...
  • Chamomile tea. ...
  • Licorice. ...
  • Flaxseed.
Apr 19, 2024

What is a good breakfast for leaky gut? ›

Breakfast ideas for the leaky gut diet include: Egg-centered dishes like omelets, scrambled eggs with vegetables, or veggie frittatas. Stick to recipes that are dairy-free or allow low-fat cheese only. Add a side of fruit, roasted potatoes, or gluten-free toast.

Are eggs bad for a leaky gut? ›

Eggs. These nutritional powerhouses are a source of vitamin D, which is essential for a healthy gut. Bone broth. Homemade broth (or stock) contains collagen and glutamine—proteins that are essential for healing the gut lining.

What is the number one cause of leaky gut? ›

Dysbiosis, or bacterial imbalance, is a leading cause of leaky gut syndrome. It means an imbalance between helpful and harmful species of bacteria in your gastrointestinal tract. Poor diet, comprising proteins found in unsprouted grains, sugar, genetically modified foods (GMO), and dairy products.

Does fart smell indicate gut health? ›

Why are my farts smelling so bad? Foul-smelling gas usually has a simple cause, like high fiber foods or certain medications. However, it could be an indicator of underlying digestive issues or even colon cancer, so be sure to contact a doctor if your symptoms are concerning you.

How do you flush out a leaky gut? ›

Treating leaking gut
  1. Eliminate inflammatory foods. [1] By removing foods that cause inflammation in the gut, you can help to reduce inflammation and promote gut healing. ...
  2. Consume gut-healing foods. ...
  3. Take probiotics. ...
  4. Use digestive enzymes. ...
  5. Manage stress. ...
  6. Get enough sleep. ...
  7. Reduce exposure to toxins. ...
  8. Take supplements.

What are the worst foods for a leaky gut? ›

Foods to Avoid
  • Processed snack and junk food – fast food, crackers, cereals, popcorn, chips, candy bars.
  • Dairy products – milk, cheese, ice cream.
  • Baked items – cookies, cakes, muffins, pies.
  • Artificial sweeteners – saccharin, sucralose, aspartame.
  • Certain beverages – carbonated beverages and alcohol.

How long does it take for a gut to heal? ›

How long does it take to heal your gut? If you don't have any chronic conditions or food sensitivities, you could heal a not-so-perfect gut in as little as two weeks or as long as 12 weeks.

How do I reset my gut? ›

Gut resets aim to restore the balance of the microbiome by:
  1. removing foods that feed harmful bacteria and cause inflammation.
  2. introducing plenty of prebiotic foods, which feed beneficial bacteria.
  3. encouraging healthful practices, such as getting enough sleep and exercise and staying hydrated.

What are GI symptoms of anxiety? ›

Common GI symptoms

Stress-induced gastrointestinal symptoms are more common than you may think. According to Swanson, 20 to 40% of the population will at some point experience GI pain or discomfort brought on by stress. These symptoms include abdominal pain, diarrhea, constipation, gas, bloating and nausea.

What naturally kills bad bacteria in the gut? ›

Oregano. Oregano oil is one of the most common substances used to treat SIBO. One study found it to be even more effective than pharmaceutical antibiotics for killing off wayward microbes in the small intestine (Source: NCBI).

References

Top Articles
Latest Posts
Recommended Articles
Article information

Author: Roderick King

Last Updated:

Views: 6349

Rating: 4 / 5 (71 voted)

Reviews: 94% of readers found this page helpful

Author information

Name: Roderick King

Birthday: 1997-10-09

Address: 3782 Madge Knoll, East Dudley, MA 63913

Phone: +2521695290067

Job: Customer Sales Coordinator

Hobby: Gunsmithing, Embroidery, Parkour, Kitesurfing, Rock climbing, Sand art, Beekeeping

Introduction: My name is Roderick King, I am a cute, splendid, excited, perfect, gentle, funny, vivacious person who loves writing and wants to share my knowledge and understanding with you.