Why Stress Upsets Your Gut (and What You Can Do About It)
Do you ever notice your gut acting up the moment life gets stressful?
The bloating before a big meeting
The sudden dash to the loo before a presentation
Or the way your digestion just seems 'off when work stress piles up.
If you’ve been told it’s all in your head - you’re not imagining it. Stress has a very real impact on digestion. It’s called the gut–brain connection, and it explains why your nervous system and your gut are always in conversation.
In this article, we'll explore:
What the Gut-Brain connection is
The impact of stress on your digestion
Why the gut-brain connection impacts women differently
Practical ways to support your gut
When to seek help
What Is the Gut–Brain Connection?
Your gut and your brain are linked by a two-way street called the gut–brain axis. Think of it like a busy phone line: your brain tells your gut when you’re stressed, and your gut sends signals back about how it’s coping (1).
When you’re under pressure, stress hormones like cortisol and adrenaline change the way your gut moves, the acid it produces, and even the balance of your microbiome. The result? Symptoms like reflux, constipation, diarrhoea, and bloating often flare at the worst possible times.
Over time, many women become so used to gut symptoms that they stop noticing them — they start to feel “normal.” The body adapts by blunting signals, meaning it often takes a bigger stressor (like a major deadline or personal upheaval) to trigger a noticeable reaction. That doesn’t mean the gut is fine; it just means the early warning signs have become quieter.
How Stress Shows Up in Your Digestion
When you’re stressed, your body shifts into “fight or flight” mode. Blood flow is directed away from digestion and towards muscles and the brain, preparing you to deal with the perceived threat. That’s helpful if you’re actually in danger — but not so helpful when the “threat” is another urgent email or back-to-back meetings.
Stress doesn’t look the same in every gut. Here’s how it can show up (2):
Gut motility changes: Stress hormones like cortisol and adrenaline can alter how quickly food moves through the digestive tract — sometimes slowing things down (leading to constipation, bloating, or that heavy, “stuck” feeling), and sometimes speeding things up (causing urgency or loose stools) (3).
Increased sensitivity: Stress heightens the sensitivity of the gut lining and nerves, so mild bloating or cramps feel more intense.
Nutrient absorption: Chronic stress reduces stomach acid and digestive enzyme production, making it harder to absorb nutrients like iron, B12, and magnesium. This can add to fatigue and hormonal imbalances over time.
Microbiome disruption: Stress hormones alter the balance of gut bacteria, increasing inflammation and impacting mood, immunity, and metabolism.
Why Women Feel It More
Women often notice gut changes more strongly than men. That’s because female hormones (oestrogen and progesterone) affect how quickly food moves through the gut and how sensitive the gut lining feels (4).
For example:
Oestrogen can slow down gut motility, which is why constipation is more common in the luteal phase (the week or so before your period).
Progesterone relaxes smooth muscle — including the gut — so bloating and reflux often feel worse at certain times of the cycle.
Hormonal shifts in perimenopause can make the gut more reactive to stress, leading to new or worsening symptoms.
When you add high-pressure jobs, family responsibilities, and never-ending stress, it’s no wonder so many professional women feel dismissed with a quick “it’s just IBS.” (5)
Practical Ways to Support Your Gut During Stress
The good news? There are simple ways to help your gut cope with stress:
Nervous system support: deep breathing before meals, gentle movement, yoga, or even a walk can calm gut signalling.
Nutrition basics: aim for protein with each meal, fibre from wholefoods (4), and magnesium-rich foods like leafy greens and nuts & seeds (pumpkin seeds is a fave of mine)
Slow it down: eating away from your desk, chewing properly, and taking time with meals makes digestion smoother.
Supportive extras: fermented foods (like yoghurt, sauerkraut) or probiotics may help restore balance.
✨ Want personalised support? Book your free 15-minute call and we’ll map out your next steps together
When to Seek Extra Help
If your gut symptoms are constant - daily bloating, reflux, alternating constipation and diarrhoea, or fatigue that lingers - it’s worth investigating further.
Your GP can rule out red flags. Functional testing, like stool analysis or hormone panels, can reveal what’s happening at the root level. With the right guidance, you can stop bouncing between generic IBS advice and actually get answers.
Final Thoughts
Your gut is not overreacting - it’s responding to stress. And with the right tools, you can calm both your nervous system and your digestion.
✨ Want to start unravelling your gut symptoms? Book your free 15-minute call and let’s take the first step.
FAQ
Can stress really cause IBS symptoms?
Yes — stress changes gut motility, sensitivity, and microbiome balance, which can trigger IBS-like symptoms.
What foods calm the gut during stress?
Protein, fibre, and magnesium-rich foods (like nuts, seeds, leafy greens) are particularly helpful.
How does cortisol affect digestion?
Cortisol slows gut motility, reduces stomach acid, and alters microbiome balance — leading to bloating, constipation, or reflux.
References
The gut-brain axis: interactions between enteric microbiota, central and enteric nervous systems (2015). Read here
The impact of acute and chronic stress on gastrointestinal physiology and function: a microbiota-gut-brain axis perspective (2023). Read here.
Neuroendocrine control of the gut during stress: Corticotropin-releasing factor signalling pathways in the spotlight (2010). Read here
The crucial link between gut health, mental wellbeing, and hormonal fluctuations in females (2024). Read here
Role of oestrogen and stress on the gut–brain axis (2019). Read here
