Can Anxiety Cause Stomach Issues?

Have you ever gone through a "gut-wrenching" experience or felt "butterflies" in your stomach? We use these expressions for a reason. The gastrointestinal tract (or gut) is highly responsive to emotion. Whether it's anger, anxiety, sadness, or elation, emotions can trigger symptoms in the gut, and research is proving that how we take care of ourselves matters.

The brain has a direct influence on the stomach and intestines and this connection operates in both directions. An unsettled intestine can transmit signals to the brain, just as a troubled brain can send signals to the gut. Consequently, stomach or intestinal distress can either be the source or the result of anxiety, stress, or depression. This is because the brain and the gut share an intricate and interconnected relationship.

So, what can you do to help your gut and brain connection work to your benefit?

1. Prioritize a Balanced Diet:
   - What to do - Include a variety of fiber-rich foods, such as fruits, vegetables, whole grains, and legumes, in your diet. These foods promote the growth of beneficial gut bacteria.
   - Why -  A diverse range of nutrients from whole foods helps nourish the gut microbiome, supporting a healthy balance of bacteria crucial for mental health. The gut microbiome produces neurotransmitters like serotonin, which play a role in mood regulation.

2. Include Fermented Foods:
   - What to do - Incorporate fermented foods like yogurt, kefir, sauerkraut, kimchi, and miso into your meals.
   - Why:- Fermented foods are rich in probiotics, beneficial bacteria that contribute to a healthy gut microbiome. Probiotics may positively influence mood and stress responses by modulating the gut-brain axis.

3. Manage Stress Levels:
   - What to do - Practice stress-reducing activities such as mindfulness, meditation, deep breathing exercises, yoga, or spending time in nature.
   - Why - Chronic stress can negatively impact the gut microbiome and contribute to inflammation, affecting mental health. Stress management techniques may help maintain a healthier gut-brain axis and mitigate the impact of stress on mental well-being.

4. Stay Hydrated and Limit Highly Processed Foods:
   - What to do - Drink an adequate amount of water and reduce the intake of highly processed, sugary, and fatty foods.
   - Why - Proper hydration supports overall digestive health, and a diet high in processed foods may negatively impact the diversity and balance of the gut microbiome. A healthy gut contributes to a balanced immune system and helps regulate inflammation, both of which are linked to mental health.

5. Consider Prebiotic-Rich Foods:
   - What to do: Consume prebiotic-rich foods like garlic, onions, leeks, bananas, and asparagus.
   - Why -  Prebiotics are non-digestible fibers that nourish the beneficial bacteria in the gut. Including prebiotic-rich foods can promote the growth of these microbes, contributing to a healthier gut environment. A well-nourished gut microbiome is associated with improved mental health outcomes.

The research proves it, the gut/brain connection is affecting how we feel and how we cope. By making choices that support good gut health, you can possibly improve symptoms of anxiety, stress, and depression, as well as feel prepared when life's challenges arise. 

Looking for some additional support? I specialize in working with women and men who are living life with stress and anxiety and want to make a change. Reach out with questions or a free consultation and we can talk about what will help. Currently accepting clients who live in Florida and South Carolina.