Why does stress make my gut worse?

The digestive system is regulated by the autonomic nervous system, the same network that responds to stress, adrenaline, and emotional load.

When stress levels rise, the body prioritises survival mode over digestion. This can lead to:

Changes in gut motility
Digestion may speed up (leading to urgency or loose stools) or slow down (leading to constipation and heaviness).
Increased visceral sensitivity
The nerves in the gut become more responsive, so sensations that would normally feel mild can feel uncomfortable or painful.
Altered gas movement
Gas that would pass unnoticed may feel “trapped” or create visible bloating.
Changes in muscle tone in the abdominal wall
Tension patterns in the core and diaphragm can influence how bloating looks and feels.

This is not psychological and not “in your head.” It is a physiological stress response.

What To Try

These strategies calm the gut through the nervous system, not restriction:

Regulate meal pace - slowing down eating reduces the stress signal to the gut.
Practise diaphragmatic breathing for 1–3 minutes before meals to lower gut sensitivity.
Create consistent meal timing (3 main meals, not continuous grazing) to stabilise gut motility.
Build a short, predictable winding-down routine after work. Even 5–7 minutes helps.
Reduce multitasking while eating - allow the digestive system to stay in “rest and digest.”

These are small, but the nervous system responds to consistency, not intensity.

It can be helpful to seek personalised guidance if:

Stress flare-ups lead to repeated cycles of food restriction → flare → restriction
You’re unsure which symptoms are food-driven vs stress-driven
Symptoms feel unpredictable and are impacting work, travel, or social life

This does not mean symptoms are “just stress.”

It means your gut–brain axis deserves targeted, structured support - something most people are never taught.