The effects of stress on digestion: listen to what your tummy is telling you

Key Points

• Gut health and stress are linked through the gut-brain axis.
• 1 in 5 Aussies experience constipation, intensified by stress.
• Eating too quickly doesn’t give your body enough time to stimulate the digestive process. 

Have you ever noticed changes in your belly when you’re feeling stressed? That’s because your gut and brain are interconnected through the gut-brain axis.

From butterflies to cramping and backed-up bowels, stress can impact your digestion in many ways. Thankfully, there are steps you can take to manage your stress and support your digestive health.

Exploring the link between stress and stomach pain

Science is still unravelling the intricate connection between our brains and our gut microbiotas, but here’s what we know so far.

Like the queen ant signalling her colony, the brain and gut share an ongoing dialogue through the gut-skin axis, a bidirectional system that links emotions with intestinal function. This complex system involves a network of nerves, hormones and immune signals, including the vagus nerve.

When we’re stressed, our central nervous system transmits distress signals to the gut that can throw off the balance of bacteria (microbiome) due to hormones, inflammation and other changes within the body.

Sarah Gray, a Registered Pharmacist and Nutritionist, explains that it’s a two-way street.

“Yes, stress in the central nervous system can impact your gut. But similarly, when your gut is not in a great state, your microbiome can send signals back to the nervous system and trigger you to feel stressed.”

If you tend to eat quickly when you’re stressed, it’s wise to slow down and chew properly to avoid adverse effects on digestion

Can stress cause stomach pain?

When stress disrupts the balance of bacteria in your gut, it can cause abdominal pain, ranging from mild discomfort to persistent tummy spasms and even run-to-the-loo cramps. You might also experience other symptoms, including:

• indigestion
• bloating
• nausea
• vomiting
• diarrhea
• constipation
• loss of appetite
• unnatural hunger

Research suggests that stress can increase gut permeability, which breaks down its protective barrier and can pave the way for ‘leaky gut’ syndrome.

The importance of chewing your food: why Mum was right

If you tend to eat quickly when stressed, it’s time to slow down. Stress can affect gastric motility – the movement of food through your mouth, throat, stomach, intestines and eventually out of your body.

“When you’re eating quickly, it can become an issue because you don’t give your body enough time to chew food and stimulate the digestive process,” says Sarah.

Keep that in mind the next time you’re rushing through a meal or snack.

Applying heat to your tummy can help relieve pain

How long can stress stomach pain last?

The duration of stomach pain can vary depending on the underlying cause. Mild discomfort caused by indigestion or overeating may only last a few hours. In contrast, more severe stomach pain caused by an infection or inflammation could last several days or even weeks.

If your achy tummy is a result of stress, it can hang around for as long as the stress is present. So it makes sense that managing your stress levels can help to alleviate pain.

How to relieve stomach pain

There are several things you can try to relieve stomach pain, depending on the cause. You can try:

• taking over-the-counter pain relief or antacids
• applying a heating pad or hot water bottle to your abdomen
• avoiding common triggers, like spicy and fatty foods
• eating small, frequent meals instead of large meals
• trying relaxation techniques, like deep breathing and meditation
• getting regular exercise to reduce stress and help with digestion
• staying hydrated

But remember, it’s important to see a healthcare professional for ongoing pain and discomfort.

Visit your healthcare professional if you’re experiencing stress or digestive issues

Can stress cause constipation?

Constipation is a common health complaint, affecting around 1 in 5 people in Australia. While feeling backed up is usually temporary, it can be an ongoing concern for some people. 

Research suggests that emotional distress, including stress and mild anxiety, is linked to constipation through changes within the enteric nervous system and associated gut function.

Elevated stress levels can intensify gastrointestinal issues (like constipation) by releasing certain hormones that simultaneously divert blood flow from the colon and slow down the intestines.

“Some conditions flare up more with stress,” explains Sarah. “So if somebody already has irritable bowel syndrome, we might find that certain stressful life events can either exacerbate it or, in some cases, kickstart the onset of symptoms.”

Although science continues to uncover the connections around how stress can cause constipation, the hard truth is that we still have a lot to learn.

How to relieve stress constipation

For fast relief, speak with your healthcare professional about trying a mild laxative. In the long run, considering the bigger picture around your lifestyle, food choices and water intake will pay off, as all these factors can affect constipation.

Of course, to get things flowing for stress-induced constipation, reducing your stress levels may help create some relief.

Check in with your gut

If your gut feelings are a little hard to stomach, stress could be the root cause. Explore your symptoms with a trusted healthcare provider, and join our free Stress Less Program to get stress management tips and tools delivered to your inbox.

Related:

• Adrenal fatigue: debunking the myths
• What causes stress and how do you deal with it?
• How to boost your energy levels when you’re tired

Sarah Gray is both a Registered Pharmacist and Registered Nutritionist with a particular interest in health education and helping people to take small steps to big change in their health journey. Sarah is the General Manager  of Health and Nutrition at healthylife and sits on the healthylife Advisory Board.

Reviewed by the healthylife Advisory Board May 2023.