How Stress Impacts Digestion (and What to Do About It)

Let's be honest... we are all dealing with stress in our lives. Stress impacts us in lots of ways that we already know and talk about, but did you know that it also impacts digestion? The gut and brain are directly connected through the gut-brain axis—when stress rises, digestion slows down or becomes less efficient.

Chronic stress can lead to symptoms like bloating, constipation, diarrhea, or loss of appetite. The loss of appetite that we may experience when we are stressed out is actually fake. It comes as a result of what happens with cortisol and the shift of energy/resources from the digestive system. Speaking of that...

Cortisol, the stress hormone, diverts energy away from digestion to focus on “survival,” which can disrupt gut motility and enzyme production. This activates the sympathetic nervous system or the fight/flight/freeze/faint system. Your body needs energy and resources in order to be on high alert and run or fight to survive.

So, how do we counteract this?

Mind-body practices (like deep breathing before meals, gentle movement, or mindfulness) help shift the body into a rest-and-digest state. This actually activates the parasympathetic nervous system which signals to the body that it's okay to digest, rest, etc. That's why after taking a long exam or being in a stressful meeting you may notice feeling very tired even though you were "just sitting." 

Sometimes life is chaotic. Our days are full of obligations, whether they are work or play, and making time for eating isn't always at the top of our lists. But when we are eating on the go or trying to squeeze meals into our day, it can impact our digestion negatively. Eating in a rushed or distracted state can mimic stress and worsen symptoms—even with “healthy” food.

How can we minimize the stress impact of eating with a busy schedule?

Simple habits like pausing before meals, taking slow bites, and chewing thoroughly can improve digestion and comfort. But also, let's not forget "simple" habit #1 - which is eating ENOUGH. Lol. 

Long term health depends not just on our food choices but also on how and when we eat. Ensuring that we are consuming a diet that is both adequate and varied in order to support our bodies is essential. Building awareness around stress triggers and supportive coping strategies helps create a more peaceful relationship with food and body.