How Stress Sabotages Your Gut Health (And What to Do About It)

Charis Au
Jun 27
3 min read

Is Stress Messing With Your Gut? Here's What You Need to Know

When we think of stress, we often associate it with headaches, insomnia, or even heart palpitations. But did you know that your gut, often referred to as your “second brain", bears the brunt of stress too?

Your Gut Is Basically Your Second Brain

Your digestive system and your brain are intimately connected through a complex network known as the gut-brain axis. It's like a two-way street where stress and mood can affect your digestion, and what’s happening in your gut can affect how you feel mentally too. When you're stressed, your brain sends signals that can disrupt the gut’s natural rhythm, leading to a variety of digestive symptoms.

How Stress Can Mess With Your Gut

Here’s how chronic stress can wreak havoc on your gut:

Sluggish digestion: Stress can slow down gut motility, leading to bloating, constipation, or discomfort after meals.
Increased intestinal permeability ("leaky gut"): Stress weakens the gut lining, allowing toxins, bacteria, and undigested food particles to escape into the bloodstream and trigger inflammation.
Microbiome imbalance: Chronic stress alters the composition of gut bacteria, reducing beneficial strains and increasing harmful ones. This imbalance can impair nutrient absorption and immune resilience.
Increased inflammation: Cortisol, your primary stress hormone, promotes systemic inflammation which can worsen gut issues such as IBS, gastritis, or skin conditions like eczema and hives.

Signs Your Gut Might Be Stressed Out

Changes in bowel habits (constipation or diarrhea)
Gas, bloating, or reflux
Increased food sensitivities
Cravings for sugar or carbs
Skin flare-ups (e.g. eczema, acne)
Feeling “tired but wired” or anxious after eating

What You Can Start Doing Today

Life is stressful. But there are simple things you can do to care for your gut, even in the middle of a busy day.

Breathe before you eat. Just 3-5 slow, deep breaths before meals can switch your body into the "rest and digest" (parasympathetic) mode, so you're not eating while your system is on high alert. This primes your gut for proper digestion.
Eat more real foods. It doesn't have to be perfect, but adding in fibre-rich and colourful veggies, healthy fats, fermented foods, and polyphenol-rich fruits like blueberries and pomegranate can go a long way.
Support your gut lining. Supplements like L-glutamine, zinc carnosine, or collagen can help maintain gut integrity, especially if stress has worn it down.
Limit stimulants and irritants. Reduce caffeine, alcohol, energy drinks, and highly processed foods that can overstimulate the nervous system and disrupt gut function.
Get regular movement. Gentle exercise like walking, yoga, or tai chi enhances gut motility and calms your nervous system.
Prioritize restorative sleep. Your gut can't recover if you're not sleeping well. Aim for 7–8 hours of quality rest each night.
Consider adaptogenic herbs like ashwagandha, rhodiola, or holy basil. They can help buffer your stress response and support both adrenal and gut health.

Let’s Make This Easy

In functional medicine, we view the gut as the foundation of whole-body wellness. If you’re battling skin issues, low immunity, or hormonal imbalances, addressing stress and gut health together is essential. You don’t have to overhaul your life overnight. Start with one small change - a calming bedtime routine, deep breaths before meals, or a walk after lunch - and build from there.

Feeling Overwhelmed?

You don’t have to figure this out alone. Book a free 15-minute discovery call to explore how personalized support can help you calm your nervous system and heal your gut.

Or, if you're not ready to chat just yet, join the waitlist for the next round of my Gut Reset Program, designed for busy people who want real results without the burnout.