What Stress Is Doing To Your Gut (And How To Fix It)

Ever noticed how your stomach tightens when you’re stressed? Or how bloating seems to ramp up on those high-stress days?

You’re not imagining it. There’s a real reason behind it and it all comes back to the gut-brain connection.

Your gut and brain are in constant communication. So when stress hits, it can throw everything out of whack.

Here’s what’s actually happening:

When you’re stressed, your body switches into “fight or flight” mode and releases cortisol (your stress hormone). That can slow down digestion, mess with how your body absorbs nutrients, and even disrupt the healthy bacteria living in your gut.

Over time, that can show up as bloating, irregular bowel habits, or just feeling uncomfortable in your body.

So if you needed one more reason to care about stress management—your gut health is definitely up there.

Here are a few simple ways to start supporting your gut and calming your nervous system:

1. Deep breathing.
Just five minutes of slow, intentional breaths can do wonders. Try it! Inhale for 4 counts, hold for 4, exhale for 4.
Coach’s Tip: I love doing this before meals it helps me slow down, feel grounded, and eat more mindfully.

2. Gentle movement.
Walking, stretching, yoga—it doesn’t have to be intense. Just moving your body helps lower cortisol and gets your digestion flowing.

3. Prioritise rest.
A good night’s sleep isn’t just about feeling energised—it’s key for gut health too. Try creating a wind-down routine that helps you shift gears: read a few pages of a book, write down your thoughts, or take a warm shower before bed.

The best part? You don’t need hours.

Even a few small moments each day can make a big difference over time.

Which one of these feels doable for you right now?