How Stress Impacts Digestion

The Impact of Stress on Digestion 

From occasional discomfort to chronic flare-ups, stress can disrupt gut health in a number of ways. At NYGA, our expert team understands the connection between stress and digestion and is here to break down the symptoms to watch for and how to help your gut during stressful times.

How Stress and Digestion Are Linked 

Your brain and digestive tract are closely connected through a communication network called the gut-brain axis. The same neurotransmitters that function in your brain also interact with your gut. When stressed, your brain sends signals to the nervous system that can slow down or speed up digestion as part of the body’s natural fight-or-flight response. Stress can change your perception of gas and bloating, and even cause pain when there is not a organic cause of pain, The gut-brain axis can go the other way too: digestive distress can lead to significant mental and emotional stress, causing a viscous cycle. This change in motility, or sensitivity can lead to significant symptoms such as pain, bloating, constipation, diarrhea, acid reflux, nausea.

Common Digestive Issues Caused by Stress 

Stress can contribute to a variety of digestive symptoms, including bloating, nausea, constipation, diarrhea, peptic ulcer disease and acid reflux. If you have an existing gastrointestinal condition like irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), or gastroesophageal reflux disease (GERD), stress can trigger or intensify your symptoms.

Managing Stress-related GI Issues 

Avoid common trigger foods 

Certain foods can worsen stress-related conditions. Try limiting or avoiding spicy dishes, caffeinated beverages (like coffee or energy drinks), fried and greasy foods, sugary snacks, and highly processed items.

Stay hydrated throughout the day 

Mild dehydration can intensify digestive discomfort. Make it a priority to sip water throughout the day or try drinks with electrolytes, ensuring they’re low in added sugars.

Consider gut-healthy foods 

Probiotics are gut-healthy foods that can help boost immunity and improve digestion, which can be particularly beneficial during times of stress. Consider foods such as:

• Bananas
• Steamed vegetables
• Yogurt with probiotics
• Lean protein (such as chicken or tofu)
• Kefir

If you need help improving your everyday nutrition, which can also improve your gut health, the dietitians at NYGA can create a plan tailored to you.

Deep breathing 

Deep breathing can help activate your parasympathetic nervous system, which encourages digestion and relaxation. Even a few minutes of slow, steady breathing can calm your gut and improve your overall well-being.

When to see a gastroenterologist 

If you are experiencing frequent abdominal pain, constipation, or diarrhea, it may be time to consult a gastroenterologist.

At NYGA, we understand the close relationship between mental and digestive health. Our experienced gastroenterologists are here to help you manage stress-related symptoms and uncover any underlying conditions that may be contributing to your discomfort.

Schedule an appointment today to get the care you need.