Could Your Stomach Pain Be Stress-Related?
The Surprising Connection Between Stress and Gut Health
When stress levels rise, stomach issues often follow.
This connection, where emotional and psychological stress triggers digestive symptoms, affects many people without them realising the cause.
From bloating to sharp abdominal pain, stress can manifest as physical symptoms—especially in the gut.
Let’s delve into the science behind stress-induced stomach issues, simple ways to manage them, and supportive foods and supplements to promote gut health.
The Science Behind Stress and Gut Health
Our bodies respond to stress through the hypothalamic-pituitary-adrenal (HPA) axis, an important network linked to the gut-brain axis.
When the HPA axis is activated by stress, it releases hormones like cortisol, which can significantly impact gut health.
Chronic stress often disrupts the balance of beneficial gut bacteria, known as dysbiosis, and can increase intestinal permeability (often called “leaky gut”), where particles that shouldn’t enter the bloodstream seep through the gut lining, leading to inflammation.
Research indicates that stress can also elevate levels of biomarkers like zonulin and FABP2, which regulate the tight junctions between gut cells.
When these tight junctions are compromised, it can increase the likelihood of toxins entering the bloodstream and triggering immune responses that may further stress the digestive system (Fasano, 2017).
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Written by Linda Conder, Nutritional Medicine Consultant
91 Dick Ward Dr, Coconut Grove NT 0810, Australia
Meet Linda Conder
Linda Conder is a Nutritional Medicine Consultant specialising in gut health, mental health, and children’s health. Her holistic approach combines research on the gut microbiome with personalised solutions to improve health and well-being.
Let Linda’s expertise help you achieve your health goals.
Signs Your Stomach Issues Could Be Stress-Related
1. Bloating and GasHeightened cortisol levels disrupt digestion, often leading to bloating and gas. An imbalanced gut microbiome can also increase gas production and cause discomfort.
2. Diarrhea and ConstipationStress can trigger inflammation, affecting gut motility and causing alternating bouts of diarrhea and constipation as the digestive system tries to adapt.
3. Abdominal PainStress can heighten pain sensitivity in the digestive system, leading to intensified abdominal discomfort, especially in those prone to irritable bowel syndrome (IBS).
4. Heartburn and Acid RefluxWhen stress affects the stomach lining, it can increase acid production, resulting in symptoms like heartburn and acid reflux.
5. Appetite ChangesStress often leads to appetite fluctuations, causing some people to overeat and others to lose their appetite, further impacting digestive health.
Foods, Supplements, and Lifestyle Tips for Stress-Related Gut Health
If you suspect your stomach troubles are stress-related, consider trying the following food, supplement, and lifestyle strategies to support gut health.
Foods to Support Gut Health
Fiber-Rich Vegetables
Foods like carrots, leafy greens, and asparagus provide prebiotics that support beneficial gut bacteria.
Fermented Foods
Include kimchi, sauerkraut, and yogurt to introduce probiotics, which help maintain a healthy gut microbiome
Omega-3 Fatty Acid Sources
Fatty fish, walnuts, and flaxseed can help reduce inflammation.
Supplements for Gut and Stress Support
Prebiotics & Probiotics
Help restore healthy gut bacteria balance. Support stress relief by balancing the gut-brain axis, reducing inflammation, boosting serotonin production, regulating cortisol levels, and improving nutrient absorption for better mood and resilience.
Magnesium
Known to support relaxation, magnesium can help alleviate stress and improve gut motility.
L-Theanine
Promotes relaxation and balancing neurotransmitters like GABA and serotonin, leading to a calmer mind without drowsiness.
Adaptogenic Herbs
A combination of herbs to help support your adrenal system which becomes fatigued with long periods of stress.
Recommended Products and Brands
Prebiotics & Probiotics
Orthoplex Green Multiflora
A multi-strain, multi-species probiotic formula that may support gastrointestinal and general immune system health.
Metagenics Ultra Flora GI Regulate
Supports stress relief by promoting gut health, improving digestion, and balancing the gut-brain axis.
Helps regulate mood, reduce inflammation, and enhance overall well-being.
Magnesium
Designs for Health Magnesium Threonate
Supports stress relief by enhancing cognitive function, promoting relaxation, and regulating the nervous system.
Highly bioavailable form that crosses the blood-brain barrier.
Bio Practica Brain Combo Pack (Diasporal and NeurEnergy)
Supports cognitive health and resilience.
Provides foundational support, nourishment, and protection for mental health & well-being.
L-Theanine
Designs for Health L-Theanine
Helps reduce stress by promoting relaxation, enhancing mood, and supporting cognitive function without causing drowsiness.
Adaptogenic Herbs
BioMedica AnxioEase
Helps relieve symptoms of mild anxiety and stress.
💡 Interested in purchasing these supplements? Contact us for more details.
Lifestyle Tips to Reduce Stress and Support Gut Health
🧘♀️ Mindfulness and Meditation
Helps regulate the HPA axis, calming the stress response and supporting gut health.
🏃♂️ Regular Physical Activity
Engaging in yoga, walking, or gentle exercise improves overall stress management and enhances digestion.
🌬 Breathing Exercises
Deep, slow breathing stimulates the vagus nerve, calming the nervous system and promoting balanced gut function.
Fasano, A. (2017). "Zonulin, regulation of tight junctions, and autoimmune diseases." Annals of the New York Academy of Sciences, 1397(1), 25-34. doi:10.1111/nyas.13334
Ready to Take Control of Your Gut Health?
If you’re experiencing persistent stomach issues that seem related to stress, a consultation can help you uncover the root cause and develop a plan tailored to your specific needs.
Our Comprehensive Guide to Managing Stress and our Stress Supplement Package are also available in our shop.
