Stress isn’t just about how you feel; it isn't just in your head; rather, it can manifest physically, especially in your digestive system. For instance, have you ever felt your stomach churn before a big presentation or experienced sudden bloating during a stressful day? That’s not a coincidence. The gut and brain are deeply connected, and emotional stress can affect digestive function in various ways.
In an interaction with the OnlyMyHealth team, Dr Kiran Peddi, Senior Consultant - Medical Gastroenterologist and Hepatologist, Yashoda Hospitals, Hyderabad, explains the link between stress and the gut and why chronic stress can trigger persistent digestive issues.
Also Read: Can Stress Affect a Baby in the Womb? Expert Explains How a Mother’s Stress May Harm Her Baby
Stress And Gut Health: How Are The Two Linked?
The gut and brain are in constant two-way communication through what’s known as the gut-brain axis. Under stress, the brain releases hormones like cortisol and adrenaline, which directly influence the gastrointestinal (GI) tract. This can result in uncomfortable digestive symptoms such as constipation, bloating, cramps, and even unexplained abdominal pain.
When you’re under stress, your body goes into ‘fight or flight’ mode, prioritising blood flow to the heart and muscles while reducing supply to the digestive organs. This can lead to:
- Slowed digestion (slowed gut motility)
- Hard stools due to increased water absorption in the intestine
- Abnormal muscle contractions in the gut, causing cramping and bloating
- Increased gut sensitivity, making you feel discomfort more easily
- Disrupted gut bacteria, which play a crucial role in digestion
Why Some People Experience More Stomach Pain Than Others Under Stress
Not everyone reacts to stress the same way. According to Dr Peddi, people who eat poorly under stress, that is, if they skip meals, overeat, or consume unhealthy foods, are more likely to experience stomach discomfort. Chronic stress can also lead to increased cravings for sugar-laden foods, caffeine, alcohol, or even smoking, all of which can irritate the stomach lining and impair digestion.
Additionally, chronic or even acute stress can significantly disturb gut function and trigger conditions like Irritable Bowel Syndrome (IBS). This happens when stress affects the gut’s sensitivity, digestive juice secretion, and intestinal permeability, which in turn activates the immune system and nervous system, explains Dr Peddi.
Also Read: IBS, GERD, And IBD: What Is The Difference And Why It Matters To Know
Stress-related symptoms of IBS may include:
- Painful bowel spasms
- Diarrhoea or constipation
- Increased gas and bloating
- Gut bacteria imbalance
- Heightened gut sensitivity
- Leaky gut, which may lead to inflammation
How To Manage Stress-Related Digestive Issues
“To manage stress-induced stomach pain, one must practice mindfulness and meditation, regular exercises, and deep breathing exercises,” says Dr Peddi. He adds that people should also make healthy changes in their diet by recognising and limiting trigger foods.
It is also important to eat less and have more frequent meals. “Small meals are easier to digest, preventing bloating and any discomfort. It is also important to stay hydrated; drinking plenty of water helps the digestion process.”
If your stomach issues are persistent, medical treatments include antacids, anti-gas medications, or anti-diarrhoeal medications that can provide temporary relief, but before taking them, one should consult a gastroenterologist.
Conclusion
Your gut health is closely tied to your mental well-being. Stress doesn’t just affect your mind; it can severely impact how your digestive system works. By understanding this connection and making conscious lifestyle choices, you can take proactive steps to protect your digestive health even in times of stress. If you're experiencing persistent digestion discomfort, it may be time to consult a gastroenterologist for a personalised treatment plan.