Have you ever felt those nervous butterflies in your stomach before an important event? Maybe it was an exam, a job interview, or even meeting someone new. 

We all have been there. It’s your body’s natural response when you’re feeling anxious or stressed and it happens because our brain and our stomach are closely connected.

Well, it isn’t as mysterious as it sounds. It’s something we can understand and manage. In this blog, you will see why this happens and what you can do about it.

The Gut and Brain Are Best Friends

Have you heard of the saying “trust your gut”? It’s not just a figure of speech. Your gut and brain are in constant communication through something called the gut-brain axis. This connection is powered by nerves, chemicals, and bacteria that are always exchanging signals.

The gut is known as the “second brain” because of its millions of nerve cells. It also produces many of the same chemicals as your brain, like serotonin, the “feel-good” hormone. In fact, according to NIH, 95% of the body’s serotonin is made in your gut!

When you’re anxious or stressed, these chemicals can get out of balance, affecting your mood and your stomach. It’s a two-way street: your emotions impact your gut, and gut problems can make you feel more stressed or anxious.

How Stress Affects Your Stomach

When you’re stressed, your body activates its “fight-or-flight” mode, a natural reaction designed to protect you. During this time:

1. Digestion slows down: Your body focuses on dealing with the perceived threat instead of breaking down food.
2. Stomach acid levels can change: This may lead to heartburn or indigestion.
3. Gut muscles tighten up: This can cause cramping or that knotted feeling.

So, when you’re overwhelmed with anxiety or stress, your stomach becomes a mirror reflecting what’s going on in your mind.

Common Gut Problems Linked to Anxiety and Stress

• Bloating and gas: Anxiety can disrupt the balance of bacteria in your gut, leading to discomfort.
• Irritable Bowel Syndrome (IBS): Stress is a known trigger for IBS symptoms like diarrhea, constipation, or both.
• Stomach ulcers: Stress doesn’t directly cause ulcers but can worsen them if they already exist.
• Nausea and Vomiting: Anxiety and stress can irritate the stomach lining and boost acid production, often causing nausea or, in severe cases, vomiting.

Simple Ways to Improve Your Gut Health and Manage Stress

1. Eat Slowly and Mindfully

When we’re anxious, we often rush through meals, barely noticing what we’re eating. Eating quickly can cause air to get trapped in your stomach, which leads to bloating, gas, and discomfort.

Do this instead:

• Chew thoroughly: Chew for at least 20-30 times before swallowing. This helps break down the food properly and reduces strain on your digestive system.
• Avoid distractions: Try not to eat while scrolling through your phone or watching TV. Focus on your food, its texture, and taste. It helps the mind relax.
• Eat smaller meals: Instead of eating three big meals, try eating smaller meals throughout the day— it helps digest food better.

2. Try Breathing Exercises to Calm Your Nerves

When you’re stressed, your body tenses up, including your gut. A super simple way to help your stomach relax is by focusing on your breathing. 

Here’s an easy exercise to try:

• 4-7-8 Breathing:
  • Breathe in for 4 seconds.
  • Hold your breath for 7 seconds.
  • Exhale slowly for 8 seconds.
  • Repeat this cycle 4-5 times. It will calm your nervous system and reduce the stress causing those stomach issues.

3. Hydrate Well with the Right Drinks

It’s common to forget to drink water or rely too much on caffeinated drinks while feeling stressed. 

Here’s how you can keep your body (and stomach) happy:

• Drink water: Try to drink at least 8 cups of water a day. When you’re hydrated, your body works more efficiently, and your digestive system doesn’t get bogged down.
• Herbal teas: Have teas like ginger, chamomile, or peppermint. Ginger, in particular, is great for easing nausea and reducing bloating.
• Avoid too much caffeine: It’s understandable to go for coffee when stressed. However, too much caffeine upsets the stomach. Try to limit it or switch to something with less caffeine, like green tea.

4. Exercise to Release Tension

Well, we know, working out is the last thing anyone would want to do when stressed. But regular movement helps your body and mind feel better.

• Walk it off: A daily 20-minute walk can help improve digestion and improving blood flow to your stomach. It also helps release tension and boost your mood.
• Gentle yoga: Some gentle yoga poses, like Child’s Pose or Cat-Cow are focused on the digestive system and help calm both your mind and your gut.
• Stretching: Stretching your body helps release the physical tension that stress builds up in your muscles and digestive organs.

5. Include Gut-Friendly Foods

What you eat can make a big difference. Some foods can soothe your digestive system and help reduce the effects of anxiety.

• Probiotics: These are the “good bacteria” that balance out your gut and improve digestion. Have probiotics-rich foods like yogurt, kefir, kimchi, sauerkraut, and miso.
• Fiber-rich foods: Fiber supports the healthy bacteria in your gut. To get enough fiber, make sure to eat vegetables, fruits, whole grains, and beans.
• Healthy fats: Healthy fats from sources like avocados, nuts, seeds, and olive oil can help reduce inflammation in your gut and keep it functioning properly.

Everything Considered

Your gut and brain are deeply connected, and understanding this relationship is the first step in taking control of your emotional and physical health. If you feel anxious or stressed, remember that your gut might be trying to tell you something. 

Listen to your body—it’s giving you valuable signals. Follow the above-mentioned easy ways to nurture your gut and mind — the more you do it, the better they’ll work together to keep you feeling balanced, calm, and healthy. 

Join Healing Circle by Jacqueline Kane to share your sad and happy moments with a community that cares about you and your emotions!