How Stress Impacts Digestion

Written By Caitlynn Crichton

We’ve all felt it — that sinking feeling in your stomach when you’re anxious, the butterflies before a big moment, or the total lack of appetite when stress takes over. But what if I told you that these sensations are just the surface of something much deeper happening between your nervous system and your gut?

As a student naturopath and someone who has both studied and lived this connection, I’m here to help you understand what’s going on inside your body — and what you can gently do to support yourself through it.

The Stress-Gut Connection

Your brain and your gut are in constant communication via the gut-brain axis, a two-way street that links your central nervous system with your enteric nervous system (aka the nervous system of the gut). When you're under stress — whether it’s emotional, mental, or physical — your body enters “fight or flight” mode.

In this state, digestion takes a back seat.

Stress can:

  • Slow down digestion, causing bloating, constipation, or reflux

  • Speed up digestion, leading to diarrhea or loose stools

  • Disrupt the balance of gut bacteria, increasing inflammation

  • Reduce the production of digestive enzymes, making it harder to break down food

  • Heighten food sensitivities and worsen conditions like IBS or leaky gut

Even low-grade, chronic stress can silently affect your gut over time.

Signs Your Digestion Might Be Stress-Impacted

You might notice:

  • Bloating that worsens with stress

  • Feeling full quickly or lack of appetite

  • Constipation or diarrhea during busy periods

  • “Knots” in your stomach or tightness after eating

  • Feeling tired or foggy after meals

What You Can Do About It

The good news? You can begin to support your gut by addressing stress — gently, gradually, and in ways that feel doable. Here’s how:

1. Breathe First, Then Eat
Try taking 3 slow belly breaths before meals. This signals safety to your nervous system and helps activate the "rest and digest" mode.

2. Chew More Than You Think You Need To
Digestion starts in the mouth! Chewing properly helps reduce bloating and gives your gut a break.

3. Create Calm Meal Moments
Even if it’s 10 minutes, step away from your desk or phone. Eating while distracted adds an invisible layer of stress to your gut.

4. Support the Gut-Nervous System Link
Gentle herbal teas like chamomile, lemon balm, or licorice can calm both your mind and your tummy. (Ask your practitioner what’s right for you.)

5. Journal or Speak It Out
If stress is showing up in your body, your body is asking you to listen. Whether it's journaling, counselling, or a quiet moment with yourself — make space for it.

Final Thoughts

You don’t need to overhaul your life to support your digestion. Start small, stay curious, and honour the messages your gut is sending you.

If you're feeling like your digestion is always “off,” especially during times of stress — you’re not alone. There’s always more we can explore together, whether it’s nervous system support, herbal remedies, or gentle nutrition strategies.

Ready to feel more at ease in your body?
Book a student consult with me [insert booking link], or join the waitlist to be first in line when spots open.

With kindness,
Caitlynn x

References can be provided upon request

Caitlynn Crichton
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Stress Reduction Techniques