Stress and Gut Health: How the Gut-Brain Connection Impacts Your Body and 5 Ways to Support It.

Did you know that your gut is intrinsically linked to your brain? Or that your mental health directly affects your digestive system? Or conversely poor gut health can conversely affect the nervous system and how good you feel?  This is down to the Gut-brain connection. Read on to learn more about what this is and how to support it, therefore helping to reduce stress, improve mental health and strengthen gut health… naturally!   

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What is the Gut-Brain axis?

If you’ve felt “butterflies in your stomach” or had a “funny tummy” before a big event or meeting, then you’re already subconsciously thinking about the Gut-brain axis. This is  the powerful connection between the brain and gut,  facilitated by the Vagus nerve; this nerve enables the brain to pass on information and instructions to the gut, and also carries messages back for two-way communication.

How does the Gut communicate with the brain?

Image: Gajus, Canva

The gut-brain axis itself is a complex communication network involving the central nervous system (the brain and spinal cord) and  enteric nervous system (the gut). Alongside the Vagus nerve, this is mediated by immune system signalling, inflammatory markers and neurotransmitters  (such as serotonin and dopamine). In fact, 90% of our “happy hormone” serotonin is actually produced in the gut (1). Not forgetting the trillions of microbes (yeasts, bacteria, fungi etc) which make up the gut microbiome also play a crucial role in regulating this communication by producing chemical messengers, producing neurotransmitters, supporting immune function, and influencing both mood and mental health.

How Stress Impacts Gut Health

When under stress, especially when chronic, the gut can be impacted directly in various ways:

1. Impaired Digestion

Stress activates the sympathetic nervous system (“fight or flight”), with symptoms including slowed digestion, bloating, cramps and irregular bowel movements (2).

2. Increased gut inflammation

   Prolonged stress raises cortisol levels, which can weaken the gut lining, trigger inflammation and disturb immune balance (3).

3. Gut microbiome imbalance (dysbiosis)

   Stress reduces microbial diversity and promotes harmful bacteria, which is linked to IBS, IBD, anxiety, and depression (4).

   
   

4. Leaky gut syndrome

   Chronic stress may cause gaps in the gut lining, allowing toxins and food particles to enter the bloodstream, driving systemic inflammation and food sensitivities amongst other things (5).

   
   
   
   

5 Ways to Support the Gut-Brain Axes and Reduce Inflammation

For best results a holistic approach is vital, not only encompassing a nutrition and dietary perspective, but bringing in lifestyle measures including stress support.

1. Eat a Gut-Friendly, Anti-Inflammatory Diet

Food is one of the most powerful tools to reduce gut inflammation and support your microbiome. Focus on:

image: Diana Vyshniakova, Image Blend

• High-fibre plants  e.g. a rainbow of fruit & veg, legumes, wholegrains.

• Prebiotic-rich foods e.g. onions, garlic, leeks, bananas, oats.

• Fermented foods e.g. kefir, sauerkraut, kimchi, and yogurt.

• Omega 3 fats e.g. oily fish, flax seeds, avocado, olive oil, nuts & seeds.

• Avoid/ limit: Ultra-processed foods, added sugars and artificial sweeteners, excess alcohol etc which can feed harmful gut bacteria and drive inflammation.

  Of the foods mentioned above , please be cautious where food sensitivities arise and focus on including those which are well tolerated. I can advise further here.

2. Reduce Stress & Strengthen your Vagus Nerve

Image: Synericworks, Getty Images

Managing stress is one of the most effective ways to support gut health as well as helping support the vagus nerve. Try incorporating one or more of the following into your daily routine:

• Deep breathing exercises (e.g. box breathing or 4-7-8 technique)

• Meditation or mindfulness (10 minutes a day can make a difference)

• Ear massage - particularly in specific areas of the outer ear to stimulate the vagus nerve

• Do something you love! – e.g. listening to music, seeing friends             

• Time in nature or outdoor walks

Even 5–10 minutes of stress relief per day can calm your nervous system and improve digestion.

3. Prioritize Sleep and Circadian Rhythm

Poor sleep disrupts the microbiome and increases stress, creating a vicious cycle. Aim for:

• at least 7 hours of quality sleep per night

• a consistent sleep-wake schedule (even on weekends)

• reducing blue light before bed

• a calming evening routine

When your body is well-rested, it can repair inflammation and support digestion more effectively.

4. Move Your Body, but Don’t Overdo It

Moderate, regular exercise helps reduce stressful, improving bowel motility, and

supporting a healthy microbiome. However, during stressful periods it may be wise to avoid extreme exercise or overtraining, which may increase gut inflammation in some people (6).

Potentially try:

• Brisk walking

• Yoga or Pilates

• Cycling or swimming

• Strength training 2–3x per week

5. Consider supplements

   While diet and lifestyle are the foundation of gut-brain health, certain supplements can offer extra support, especially during periods of high stress. For example:

   • Magnesium: helps relax the nervous system,  and improve sleep during times of stress. Opt for a Magnesium bisglycinate format. Research has found potentially improved results alongside Vitamin B6 (7).

   • Ashwagandha: is an adaptogenic herb shown to reduce  cortisol levels and support IBS (8).

   • L-Theanine: may help promote calm and relaxation by increasing GABA, a neurotransmitter hat helps regulate mood and gut motility (9).

   
   

   A note about probiotics

   To balance the gut microbiome and support gut health there is an increasing focus on the use of probiotics for gut health, the research suggests specific strains should be used tailored to specific gut issues or symptoms. This is in contrast to a “one-fits- all” approach.  Before purchasing I always suggest to clients to speak to a nutritionist/ health professional.

   
   
   
   

   Bonus Tip! Don’t forget to Check in With Your Gut Regularly

   You don’t need to obsess over every symptom, but becoming aware of how your gut feels can help you identify early signs of imbalance. If you’re frequently bloated, constipated, or fatigued , especially during stressful periods, it’s worth pausing and asking:

   • Am I feeling overwhelmed?

   • Have I been eating foods that support my gut?

   • Is my sleep or exercise routine off?

   A few small changes can go a long way in helping your gut and mind reconnect in a healthy way.

   The link between stress and gut health is powerful — but it’s also empowering. Once you understand how stress affects digestion and the gut-brain axis, you can take back control with natural, sustainable strategies.

   Start by incorporating even one of the tips above, and give your body the tools to reduce gut inflammation, restore microbiome balance, and feel better, inside and out.

Want to know what changes would work best for you and your lifestyle? Ask a Nutritionist/ Nutritional Therapist.

Find out what that involves here! I offer personalised consultations and simple strategies tailored to your goals. I’m here to help!

Book a discovery call or reach out today here—your gut will thank you!

About the Author

Amanda is a London Nutritionist who supports clients online and in person in Gut Health issues including IBS with her Gut health programme. She also has a passion for all things Women's Health and Corporate Wellbeing. Read more about Amanda here.

References:

1. Lv J, Liu F, (2017), 'The Role of Serotonin beyond the Central Nervous System during Embryogenesis,' Front Cell Neurosci, 13;11:74.

2. Marano G, Traversi G, Pola R, Gasbarrini A, et. al, (2025), 'Irritable Bowel Syndrome: A Hallmark of Psychological Distress in Women?', Life, 11;15(2):277.

3. Madison AA, Bailey MT, (2024), 'Stressed to the Core: Inflammation and Intestinal Permeability Link Stress-Related Gut Microbiota Shifts to Mental Health Outcomes,' Biol Psychiatry, 15;95(4):339-347.

4. Hantsoo L, Zemel BS, (2021), 'Stress gets into the belly: Early life stress and the gut microbiome,' Behav Brain Res, Sep 24;414:113474.

5. Leigh SJ, Uhlig F, Wilmes L, Sanchez-Diaz P, et al, (2023), 'The impact of acute and chronic stress on gastrointestinal physiology and function: a microbiota-gut-brain axis perspective,' J Physiol., Oct;601(20):4491-4538.

6. Varghese S, Rao S, Khattak A, et al, (2024), 'A. Physical Exercise and the Gut Microbiome: A Bidirectional Relationship Influencing Health and Performance', Nutrients, Oct 28;16(21):3663.

7. Noah L, Dye L, Bois De Fer B, et al, (2021), 'Effect of magnesium and vitamin B6 supplementation on mental health and quality of life in stressed healthy adults: Post-hoc analysis of a randomised controlled trial', Stress Health, Dec;37(5):1000-1009.

8. Lopresti AL, Smith SJ, Malvi H, et al, (2019), ' An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: A randomized, double-blind, placebo-controlled study', Medicine (Baltimore), Sep;98(37):e17186.

9. Hidese S, Ogawa S, Ota M, Ishida I, et al, (2019), 'Effects of L-Theanine Administration on Stress-Related Symptoms and Cognitive Functions in Healthy Adults: A Randomized Controlled Trial', Nutrients, Oct 3;11(10):2362.