How Stress Affects Your Gut
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We all know what stress feels like—tight muscles, racing thoughts, and maybe even an upset stomach. But did you know that stress actually changes how your gut works? A new review has looked closely at how both short-term (acute) and long-term (chronic) stress affect your digestive system—and how your gut and brain are more connected than you might think.
The Gut–Brain Connection
Your gut is often called your "second brain" for a good reason. It has its own network of nerves called the enteric nervous system (ENS), which controls things like digestion, gut movement, and even how your body fights germs in the gut. The gut and brain communicate constantly through this system—also known as the microbiota–gut–brain axis.
This connection means that when you're stressed, your brain sends signals that can change how your gut functions. These changes can affect everything from how food moves through your system to how your immune cells respond in your intestines.
What Happens During Stress?
When you're under stress, your body activates a survival response. This involves the release of hormones like adrenaline and cortisol, which help you react quickly. But they also slow down digestion, reduce immune function in the gut, and increase gut sensitivity to pain.
The review explains that:
- Acute stress (like taking an exam or a short argument) can change how your gut contracts and alter the release of certain hormones and chemicals.
- Chronic stress (long-term, ongoing pressure) can lead to long-lasting changes. It may weaken the gut lining, increase inflammation, reduce good bacteria, and make you more sensitive to stomach discomfort.
Your Gut Barrier Can Break Down
One important part of gut health is the gut barrier—a protective lining that keeps harmful substances out of your bloodstream. Stress can make this barrier more "leaky," which lets unwanted particles slip through. This may cause your immune system to overreact and could contribute to issues like irritable bowel syndrome (IBS), food sensitivities, or inflammation.
This barrier breakdown is more common with chronic stress, and studies show it can make people more likely to develop gastrointestinal disorders over time.
Stress Changes Your Gut Bacteria
Your gut is home to trillions of bacteria, known as the gut microbiome. These bacteria play a big role in digestion, immunity, and even your mood. The review highlights that stress can lower the number of “good” bacteria and increase the number of those linked to inflammation.
This shift in your gut bacteria can send unhealthy signals back to the brain, making you feel more anxious or tired—and even worsening digestive symptoms.
So What Can You Do?
Fortunately, there are some proven ways to protect your gut during stressful times:
- Practice stress management.
Techniques like deep breathing, meditation, or yoga can calm your nervous system and support gut health.
- Eat a gut-friendly diet.
Choose fiber-rich foods, fermented items like yogurt or kefir, and limit processed foods. These help support your microbiome.
- Move your body.
Regular exercise has been shown to reduce stress and support a balanced gut microbiome.
- Get enough sleep.
Poor sleep adds stress to your system. Aim for 7–9 hours of good quality rest each night.
- Consider probiotics.
Some studies suggest that certain probiotics can help balance your gut bacteria during stress, but talk to your doctor first.
Final Thoughts
Stress isn't just in your head—it can impact your entire body, especially your gut. The review published in The Journal of Physiology shows that both short-term and long-term stress can disrupt your digestive system, weaken your gut barrier, and change your gut bacteria. But with some daily habits and self-care, you can help your gut stay healthy, even when life gets tough.