You may have noticed that your stress, anxiety, or even depression often affects your stomach. You might feel more bloated, experience nausea, or find yourself rushing to the bathroom when you’re particularly anxious. What you may not know is that these sensations are all part of a complex, two-way communication system between your brain and your gut, called the gut-brain axis.
This connection can influence not only your digestive system but also your mental health. By understanding how the gut and brain communicate, you can take steps to improve both your emotional well-being and your physical health. If you’re struggling with anxiety, stress, or conditions like irritable bowel syndrome (IBS), the gut-brain axis may be playing a key role in your symptoms.
What is the Gut-Brain Axis?
The gut-brain axis is a communication system that links the gastrointestinal (GI) tract and the brain. Your gut isn’t just a place for digestion—it has its own nervous system, sometimes referred to as the “second brain,” which communicates directly with your brain. This system works through several pathways, including the vagus nerve, which sends signals between the gut and the brain, and through hormones and neurotransmitters that both organs share.
Remarkably, the gut produces about 90% of your body’s serotonin, a neurotransmitter that helps regulate mood, sleep, and anxiety. So, when something disrupts your gut health, it could also affect how you feel mentally and emotionally. Studies have shown that people who experience stress or anxiety often have imbalances in their gut microbiome (the collection of microbes living in your digestive system), which can exacerbate mental health symptoms and vice versa (Mayer, 2011).
Stress and Anxiety: How They Affect Your Gut
Stress and anxiety are more than just mental experiences—they can physically affect your gut. When you’re stressed, your body enters “fight or flight” mode, triggering the release of stress hormones like cortisol. These hormones can change how your digestive system functions. You might experience symptoms such as stomach cramps, diarrhea, constipation, or bloating, all of which are often seen in irritable bowel syndrome (IBS). In fact, research has shown that people with IBS often report higher levels of anxiety, creating a vicious cycle where one condition worsens the other (Aro, 2017).
The National Institute of Mental Health (NIMH) has pointed out that anxiety disorders are strongly linked to gastrointestinal disorders like IBS. Essentially, your gut and brain are constantly influencing each other, and when you’re anxious or stressed, it can trigger discomfort in your gut, leading to more stress and anxiety.
The Link Between Anxiety, Stress, and IBS
IBS is a common condition in which the gut experiences discomfort, bloating, and irregular bowel movements, all of which are frequently exacerbated by mental health challenges like stress, anxiety, and depression. The National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) notes that stress management is key to managing IBS symptoms, as the condition is often triggered or worsened by emotional stress (NIDDK, 2021).
For those with IBS, stress and anxiety may feel like constant companions, contributing to both physical and mental distress. Fortunately, research suggests that improving mental health can help alleviate IBS symptoms, just as treating the gut can improve mental well-being (Zhang et al., 2020). If you’re dealing with IBS alongside anxiety or stress, recognizing the connection between these two systems can be an important step in finding relief.
What You Can Do to Support Your Gut and Brain Health
As you work with a mental health professional, it’s important to understand how the following strategies can help improve both your mental and gut health:
1. Mindfulness and Stress Reduction Since stress plays such a major role in both anxiety and gut health, incorporating stress-reduction techniques into your routine can have significant benefits. Practices like mindfulness meditation, yoga, and deep breathing can help lower stress and improve gut function by activating the parasympathetic nervous system, which helps counteract the stress response (National Center for Complementary and Integrative Health [NCCIH], 2021).
2. Cognitive Behavioral Therapy (CBT) CBT helps you recognize and change negative thought patterns that contribute to stress. If you have IBS, CBT can also help you manage the emotional aspects of the condition, reducing anxiety and improving your gut symptoms (Lacy et al., 2016). By learning coping strategies, you can break the cycle between anxiety and digestive discomfort.
3. Healthy Eating for Gut Health Your gut microbiome plays a significant role in how you feel emotionally. Eating a diet rich in fiber, prebiotics (foods that feed beneficial bacteria), and fermented foods can help balance your gut bacteria and improve mental health. Foods like yogurt, kimchi, and whole grains can support a healthy gut microbiome and help manage both anxiety and IBS symptoms (Cryan & Dinan, 2019). You may also explore the benefits of probiotics with your healthcare provider. Research has shown that taking probiotics may help reduce anxiety and stress in some people by improving gut function and decreasing inflammation (National Center for Complementary and Integrative Health [NCCIH], 2021).
4. Exercise Regular physical activity not only boosts mood by releasing endorphins but also helps regulate digestion. Exercise can reduce stress and anxiety, improve sleep, and increase the diversity of beneficial gut bacteria, which has been linked to better mental health and digestive function (Mayer, 2011). Whether it’s walking, cycling, or yoga, find a form of movement that you enjoy.
How Therapy Can Help
As a client navigating the complexities of stress, anxiety, and IBS, it’s important to work with your mental health professional to address both your emotional and physical well-being. Understanding the gut-brain connection is an empowering first step. Your therapist can help you develop coping strategies for managing stress and anxiety. You may also consider seeking support from a gastroenterologist or dietitian if needed to help manage IBS symptoms. By integrating strategies that support both your mind and body—such as stress reduction, CBT, healthy eating, and exercise—you can begin to break the cycle between your gut and brain, improving both your mental and physical health.
References
Aro, P. (2017). The influence of stress on the gut microbiota and its role in the development of gastrointestinal disorders. Gut Microbes, 8(6), 576-586. https://doi.org/10.1080/19490976.2017.1383365
Cryan, J. F., & Dinan, T. G. (2019). Mind-altering microorganisms: The impact of the gut microbiota on brain and behavior. Nature Reviews Neuroscience, 20(3), 135-150. https://doi.org/10.1038/s41583-019-0035-9
Lacy, B. E., Mearin, F., Chang, L., & Van Oudenhove, L. (2016). Bowel disorders. Gastroenterology, 150(6), 1393-1407. https://doi.org/10.1053/j.gastro.2016.02.031
Mayer, E. A. (2011). Gut feelings: The emerging biology of gut-brain communication. Nature Reviews Neuroscience, 12(8), 453-466. https://doi.org/10.1038/nrn3071
National Center for Complementary and Integrative Health. (2021). Complementary, integrative, and alternative medicine: Mind-body interventions. National Institutes of Health. https://nccih.nih.gov/health/mind-body-interventions
National Institute of Diabetes and Digestive and Kidney Diseases. (2021). Irritable bowel syndrome (IBS). National Institutes of Health. https://www.niddk.nih.gov/health-information/digestive-diseases/irritable-bowel-syndrome
National Institute of Mental Health. (2020). Anxiety disorders. National Institutes of Health. https://www.nimh.nih.gov/health/topics/anxiety-disorders
Zhang, F., Li, S., & Wei, J. (2020). Gut microbiota in irritable bowel syndrome: Pathogenesis and intervention strategies. Journal of Gastroenterology and Hepatology, 35(9), 1570-1577. https://doi.org/10.1111/jgh.14911