Stress has a huge impact on how well your gut functions. There is a close connection between the gut and the brain, often called the gut-brain axis. This connection is the constant communication between these two systems through a network of nerves, hormones, and biochemical signals. When stress occurs, it disrupts this delicate balance, leading to a range of gut-related issues.

Let’s dive deeper, and take a look at how stress impacts the gut:

1. Activation of the Fight-or-Flight Response

Have you heard of the fight-or-flight mode? (aka -caveman response to the stress of running from a bear). This response is hardwired into your brain, and is designed to keep you safe. When the fight-or-flight response if activated, your body diverts blood flow and energy away from digestion, and towards muscles and the brain. This is so you can assess your surroundings and create a plan to escape. As a result, normal digestive processes, such as the production of digestive enzymes and gut motility, slow down or even stop. Over time, this can lead to:

• Indigestion
• Constipation
• Nausea
• Bloating

2. Changes in Gut Motility

Stress can either speed up or slow down digestion, causing irregular movement of food through your gut. For some, stress may cause diarrhea as food moves too quickly through the digestive system, preventing proper nutrient absorption. Others may experience constipation, as stress causes the gut to slow down and retain waste longer than it should.

3. Leaky Gut Syndrome

Chronic stress may contribute to intestinal permeability, also known as “leaky gut” syndrome. In this condition, the tight connections between the cells lining the gut become loose, allowing toxins, bacteria, and undigested food particles to pass into the bloodstream. Your immune system knows these items shouldn’t be floating around in your bloodstream, and it starts to “fight off” these particles, triggering inflammation and immune responses. This can worsen issues like bloating, food sensitivities, and systemic inflammation.

4. Altered Gut Microbiota

Your gut is home to billions of bacteria, called the gut microbiome. Stress impacts the balance of the microbiome. A healthy microbiome is needed for digestion, immune function, and mental well-being. Chronic stress can change the diversity of beneficial gut bacteria, allowing the harmful bacteria to thrive. This imbalance, known as dysbiosis, can lead to:

• Irritable bowel syndrome (IBS)
• Inflammatory bowel disease (IBD)
• Mental health issues such as anxiety and depression (since gut health affects mood)

5. Increased Inflammation

When stress becomes chronic, it leads to the release of stress hormones like cortisol. Cortisol in itself is not bad, but when it is elevated for too long, it can trigger low-grade inflammation in the gut, which contributes to digestive disorders and can worsen conditions like IBS and gastritis. Chronic inflammation also weakens the gut barrier, worsening leaky gut syndrome.

6. Impact on Hunger Hormones and Appetite

Besides insulin, there are other lesser known hormones that regulate hunger cues and feelings of satiety called ghrelin and leptin. Some people may experience an increase in appetite and cravings for high-sugar, high-fat foods during stress, leading to poor dietary choices that negatively impact gut health. On the other hand, some may lose their appetite, causing undernutrition and further gut imbalance. Keeping these hormones balanced will help you balance your body’s needs.

7. Gut-Brain Feedback Loop

Stress and gut health create a feedback loop. A stressed nervous system can worsen gut symptoms, and poor gut health can increase feelings of stress and anxiety. If the gut is in distress, it signals the brain, which can increase the perception of stress, creating a vicious cycle. The goal is not to completely remove the stress, but to learn to recognize and manage it.

Breaking the Stress-Gut Cycle:

To improve gut health, it’s essential to manage stress and balance the nervous system. Techniques like:

• Mindful eating (slowing down when you eat, taking some deep breaths, and turning off distractions)
• Deep breathing exercises (try the simple 4-8-7 technique. Breathe in for a count of 4, hold for a count of 8, and breathe out for a count of 7).
• Regular physical activity (walking daily for 30 minutes can be a game changer. Listen to a devotional, soothing music, or try walking WITHOUT your headphones and just listen to nature!)
• A balanced diet rich in prebiotics and probiotics (eating a balanced diet means NOT removing entire food groups. Your body needs all 3 macronutrients-protein, carbs, healthy fats- as well as several micronutrients and minerals. Aim for 80% of your diet to be whole foods that are unprocessed and found in their natural form)
• Good sleep hygiene (the most underrated, yet impactful cheet code for better health and less stress. Create a nighttime routine, and aim for at least 7 hours of sleep a night)

can help support a healthy gut-brain connection and mitigate the impact of stress on digestion.

A huge part of my signature Ford Method for total wellness is nervous system regulation. This pillar focuses on identifying your stressors, learning to manage them, and creating a personalized sleep plan that works for you. To learn more about my Method, click the link HERE, to be taken to my free 20 minute training on how I help clients reduce bloat, improve energy, and have digestive ease using my 3 Keys to Digestive Ease.

Cheers!