How Stress Affects Gut Motility and What You Can Do About It
If you’re living with IBS or SIBO, you might have noticed that your symptoms seem to flare up during stressful times. Ever wondered why that is? The connection between stress and your gut is more than just a passing feeling—it’s deeply rooted in how your body functions.
Let’s dive into how stress affects gut motility (the movement of food through your digestive system) and what practical steps you can take to support your gut health.
The Gut-Brain Connection: A Two-Way Street
Your gut and brain are constantly talking to each other through a communication network called the gut-brain axis. This connection involves your nervous system, hormones, and even the microbes living in your gut. When you’re stressed, this communication can become dysregulated, sending mixed signals that affect gut motility.
For example, ever had “butterflies in your stomach” before a big event or felt your stomach drop when you got bad news? These sensations are your gut responding to emotional and physical stress.
Stress and Gut Motility: The Science
Gut motility refers to how your intestines contract and relax to move food along your digestive tract. Stress can disrupt this process in several ways:
- Slowing Things Down (Constipation): When you’re stressed, your body activates the “fight or flight” response, releasing stress hormones like cortisol. These hormones slow down digestion as your body redirects energy toward dealing with the perceived threat. The result? Food lingers longer in your gut, leading to bloating, discomfort, and constipation.
- Speeding Things Up (Diarrhoea): For some people, stress has the opposite effect. Instead of slowing down, gut motility speeds up, pushing food through too quickly. This can lead to diarrhoea, cramping, and incomplete digestion.
- Mixed Signals: If you have IBS, your gut may oscillate between these two extremes—constipation one day and diarrhoea the next—making it even harder to manage your symptoms.
The Role of SIBO in Stress-Induced Gut Issues
If you have SIBO (Small Intestinal Bacterial Overgrowth), stress can further complicate things. Your migrating motor complex (MMC)—the system that sweeps undigested food and bacteria out of the small intestine—might not function properly when you’re stressed. This can allow bacteria to build up, exacerbating symptoms like bloating, gas, and pain.
Signs That Stress Is Affecting Your Gut
You might notice stress is playing a role in your gut symptoms if:
- Your symptoms worsen during stressful times (e.g., before a big deadline or family gathering).
- You experience alternating diarrhoea and constipation.
- You feel bloated and uncomfortable even when eating foods that usually don’t bother you.
- You notice heartburn, indigestion, or loss of appetite during stressful periods.
What You Can Do About It: Practical Strategies to Manage Stress and Gut Motility
The good news is that there are actionable steps you can take to reduce the impact of stress on your gut. Here’s where to start:
Breathe Your Way to Calm
Stress can cause shallow, rapid breathing, which keeps your body in a “fight or flight” state. Deep belly breathing activates your parasympathetic nervous system (the “rest and digest” mode), helping to calm your gut.
Try this:
- Sit or lie down in a quiet space.
- Place one hand on your chest and the other on your belly.
- Inhale deeply through your nose, allowing your belly to rise.
- Exhale slowly through your mouth.
- Repeat for 5–10 minutes.
Prioritise Sleep
Poor sleep increases stress and worsens gut symptoms. Aim for 7–9 hours of quality sleep each night. Create a calming bedtime routine, avoid caffeine late in the day, and keep your sleep environment cool and dark.
Move Your Body (Gently)
Exercise helps regulate gut motility and relieve stress. However, if you’re dealing with a gut flare-up, intense exercise might not be the best choice. Opt for gentle activities like walking, yoga, or stretching.
Practise Mindfulness
Mindfulness can help you tune into your body’s needs and reduce stress. Whether it’s a short meditation, journaling, or simply being present while eating, mindfulness practices can benefit both your mental health and your gut.
Support Your Gut Through Nutrition
During stressful periods, focus on foods that are easy to digest and gentle on your gut. For example:
- Low-FODMAP foods: If you follow a low-FODMAP diet, stick to foods that won’t exacerbate IBS or SIBO symptoms.
- Soothing options: Bone broth, ginger tea, and cooked vegetables can be easier on your digestive system than raw, fibrous foods.
Consider Professional Support
If stress feels unmanageable or your gut symptoms are significantly affecting your quality of life, working with a professional can be incredibly helpful. A dietitian specialising in IBS and SIBO can help you identify triggers, optimise your diet, and develop a personalised plan.
Additionally, a psychologist or counsellor can teach you stress management techniques tailored to your needs.
When to Seek Help
If you’re noticing a significant pattern between stress and your gut symptoms, or if your symptoms persist despite trying these strategies, it’s worth reaching out to a healthcare professional. Chronic stress and unmanaged IBS or SIBO can lead to long-term health issues, so early intervention is key.
Final Thoughts
Stress is an inevitable part of life, but it doesn’t have to take over your gut health. By understanding how stress affects gut motility and implementing small, consistent strategies to manage it, you can find relief and take control of your symptoms.
Your gut—and your mind—will thank you for it.
Need support managing your IBS or SIBO? As a dietitian specialising in gut health, I can help you develop a personalised approach that works for your lifestyle. Reach out today to start feeling better from the inside out.
