How Stress Affects Your Gut Health (And What You Can Do About It)

We often think of stress as something that only affects our mind. The racing thoughts, the constant to-do list, the inability to switch off.

But stress isn’t just in your head.

It lives in your gut too.

I know this because I’ve been there.

For years, stress was my emotional home. I was always pushing, striving, saying yes to more, and never giving myself a break. The result? My digestion was a mess. Bloating, diarrhoea, flare-ups, my gut reacted to every ounce of stress I carried.

If this sounds familiar, you’re not alone. And the good news... You can take steps to calm both your nervous system and your gut.

The Stress-Gut Connection

Your gut and brain are in constant communication via the gut-brain axis. When you’re stressed, your nervous system shifts into 'fight or flight' mode. Blood flow moves away from digestion, and your gut motility slows. This is why stress can trigger symptoms like:

• Bloating

• Constipation

• Diarrhoea

• Stomach cramps

• Worsening of IBS symptoms

"Your gut isn’t just reacting to what you eat, it’s also reacting to how you live."

Over time, chronic stress can disrupt your gut microbiome, lower your immune system, and leave you feeling exhausted and burnt out.

How to Support Your Gut When You’re Stressed

The key isn’t about removing all stress (let’s be realistic, that’s not possible). It’s about building resilience in your body so stress doesn’t take over.

Here are five actionable tips:

1. Breathe Before You Eat

Taking 3-5 deep belly breaths before meals helps shift your nervous system into 'rest and digest' mode. This simple pause can improve digestion almost instantly.

2. Prioritise Fibre and Variety

A diet rich in fruit, veggies, beans and whole grains feeds your good gut bacteria. Aim for small amounts of fibre at every meal to keep things moving.

3. Hydrate (More Than You Think You Need)

Stress dehydrates your body faster. Drinking enough water helps keep your gut motility steady and prevents constipation. Add a pinch of Himalayan salt if you’re feeling drained.

4. Move Your Body Daily

Movement isn’t just good for fitness; it stimulates digestion and relieves tension. Even a 10-minute walk after meals can make a huge difference for your gut.

5. Build In Micro-Moments of Calm

You don’t need a full hour of meditation. 2 minutes of journaling, 5 minutes of breathing, or a short walk outside can calm your nervous system and give your gut the safety it needs to function.

"Gut healing isn’t just about food, it’s about creating safety in your body."

My Experience

When I was burnt out, overwhelmed, and constantly stressed, my gut was the first thing to show me something was wrong. I tried to push through, but the bloating, diarrhoea, and flare-ups only got worse.

It wasn’t until I learned to calm my nervous system and support my gut, not just with food, but with rest, rhythm and awareness, that my health finally improved.

That’s why I teach this inside my 1:1 coaching programme. For many women, the issue is not that their gut is “broken” but that it is overwhelmed.

Your gut health reflects your inner world.

When stress takes over, your digestion pays the price.

The good news is that you don’t have to live this way. By making small daily tweaks, such as breathing before meals, staying hydrated, prioritising fibre, and creating micro-moments of calm, you can reduce symptoms, feel lighter, and reclaim your energy.

"Stress will always exist, but how your body responds is within your control."

If you’re ready to get to the root of your bloating, irregular bowel movements, and low energy, my Free 5-Step Repair Your Gut Blueprint is the perfect place to start.

Inside, I’ll walk you through the 5 key phases I use with my clients: Remove, Restore, Repopulate, Repair, and Rebalance. This will help calm your gut, restore your energy, and help you feel more like yourself again.

Check out my Free 5-Step RYG Blueprint today and take the first step towards feeling comfortable, energised, and in control of your health!

CLICK HERE TO ACCESS THE 5-STEP RYG BLUEPRINT