Visual of stress impact on body and mind

How Stress Wrecks Your Digestion (And What to Do About It)

Gut HealthLifestyleNutrition & SupplementsApril 3, 2025

BALA BITES: HOW STRESS SABOTAGES YOUR DIGESTION

Our bodies are built for short bursts of stress. Acute stress helps us perform our best. We achieve sharper focus, boosted energy and improved memory in the moment.

Think of acute stress like a resiliency workout—your body rising to meet the challenge.

But modern life doesn’t work like that. We’re not sprinting through danger. We’re simmering in it. When you don't manage it, stress becomes chronic.

Some research says >70% of adults spend 70% of their lives in a state of chronic stress.

Sounds like a stress epidemic to me.

Here’s the thing: your body doesn't heal when it thinks it’s in danger. And one of the first systems to suffer? Digestion.

Here's how stress silently sabotages your digestion.

WHAT THE SCIENCE SAYS

Quick stressors are easier for the body to process. As for chronic stress? It's longer in duration and short in recovery. And that's where the digestive damage is done.

Chronic stress...slows your stomach down.

Stress delays gastric emptying—food lingers in the stomach longer, leading to bloating, nausea, and indigestion. This is thanks to hormones like CRF that hit the brakes on your gut’s natural rhythm.

Corticotropin-releasing factor (CRF) is a hormone that helps control how your body responds to stress. It also affects digestion. CRF can slow down how quickly food leaves your stomach and moves through your small intestine. At the same time, it speeds up movement in your colon, which can lead to more frequent bowel movements.

Chronic stress...weakens your gut lining.

Stress increases intestinal permeability (a.k.a. “leaky gut”) and reduces nutrient absorption. Mast cells activate. Blood flow drops. The gut barrier weakens.

When the tight junctions in the intestinal lining weaken, the junctions become more porous and is less effective at preventing substances from entering the bloodstream.

Chronic stress...scrambles your gut’s timing.

Your stomach slows, but your intestines might speed up. This primal “flush the threat” response shows up today as urgency, diarrhea, or unpredictable bowels.

This happens because when the body is stressed, it focuses on survival and puts digestion on the back burner. That shift can throw off the normal movement of food through your intestines.

Chronic stress...fuels inflammation and disrupts your microbiome.

Chronic stress reshapes gut bacteria and stokes inflammation—an ideal recipe for IBS and other GI issues.

It can trigger an immune response that keeps the gut in a constant state of irritation. Over time, this feedback loop can heighten food sensitivities and worsen digestive symptoms.

Chronic stress...even reduces saliva production.

Less saliva = fewer digestive enzymes = weaker digestion before food even hits your stomach.

It means your body shifts out of "rest and digest" mode, which can result in less saliva being produced. Saliva is your first line of digestion because it contains enzymes like amylase that start breaking down carbs in your mouth. With less saliva, food enters your stomach less prepared, making digestion slower and less efficient.

All goes to show that you can have the best diet in the world—organic, pasture-raised, anti-inflammatory everything. But if stress runs the show, your digestion won’t cooperate.

Digestion and stress are connected through the gut-brain axis.

YOUR REMINDER

A calmer nervous system is a more efficient digestive system.

Reduce stress and you just might digest—and feel—better than ever.

Here are 4 simple ways to de-stress to improve digestion naturally that actually work.

Breathwork
Humming
Vagus nerve stimulation
Cold exposure

Breathwork: It works because slow, deep breathing signals safety to your body. It shifts you out of "fight or flight" and into "rest and digest" mode, which activates the parasympathetic nervous system. This can increase stomach acid and enzyme release, both crucial for breaking down food. Try box breathing (inhale for 4, hold for 4, exhale for 4, hold for 4) for just 2–3 minutes before a meal.

Humming: It works because it vibrates the vagus nerve, which is your body’s main parasympathetic pathway. It may sound silly, but this vibration helps calm your nervous system and support digestive flow. It also increases nitric oxide in your nasal passages, which improves blood flow. Trying humming a tune for 60 seconds.

Vagus nerve stimulation: It works because the vagus nerve connects your brain to your gut and regulates digestion, heart rate and inflammation. Stimulating it improves motility (how food moves), stomach acid production and enzyme release. Try gargling vigorously, singing loudly, or even laughter—each one lights up the vagus nerve.

Cold exposure: It works because brief cold exposure can tone the vagus nerve and train your body to respond better to stress. It’s like a reset button that helps bring your body back to balance. Cold water also reduces inflammation and supports gut-brain communication. Try splashing cold water on your face or ending your shower with 30 seconds of cold.

KEY TAKEAWAYS

Chronic stress and digestion are deeply connected through the gut-brain axis
If you're feeling off, it's worth asking: how is stress affecting your gut health
Natural remedies for stress can play a powerful role in improving digestion
The gut-brain connection explains why your stomach feels the tension before your mind does
Learning how to reduce stress is key to restoring your digestive health