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Have you ever noticed the connection between stress and digestion? Maybe you feel bloated, experience stomach pain, struggle with sluggish digestion, or suddenly need to run to the bathroom. You’re not imagining it! The gut and nervous system are deeply connected, and chronic stress can seriously impact digestion and metabolism.
Stress itself isn’t a bad thing—it’s a normal part of life. It can be temporary, like feeling nervous before a big meeting, rushing through an airport, or preparing for a tough conversation. But stress can also be chronic, especially if you’ve experienced adversity or unprocessed trauma.
Today, I want to focus on how stress related to food affects digestion—especially the impact of under-eating on gut health.
Dieting, Under-Eating, and Gut Health
Dieting and under-eating put stress on the body and can lead to functional digestive issues like chronic bloating, diarrhea, acid reflux, heartburn, and food sensitivities. In fact, an estimated 98% of people with eating disorders experience digestive problems.
When your body isn’t getting enough nutrition, it prioritizes essential functions like keeping your heart and lungs working. This means digestion slows down, increasing the risk of bloating, food sensitivities, and bacterial or archaea overgrowths. When food moves too slowly through the digestive system, it disrupts gut balance—learn more about the Migrating Motor Complex below!
Stress and Digestion: Cutting Out Food Groups and Microbiome Diversity
Eliminating food groups or restricting certain foods can reduce the diversity of your gut microbiome. Just like variety makes life more interesting, it’s also essential for gut health. A diet rich in fiber from whole grains, fruits, vegetables, nuts, and seeds helps support a diverse microbiome in many people—something often lacking in low-carb diets like Keto.
Why does microbiome diversity matter? Research shows that lower gut diversity is linked to poor cognitive function, eczema, asthma, allergies, type 2 diabetes, inflammatory bowel disease (IBD), liver disease, and more. An imbalanced gut (intestinal dysbiosis) is also associated with increased inflammation, neurodegenerative disorders, cardiovascular disease, cancer, and respiratory conditions.
While microbiome health is influenced by more than just food, studies suggest that dieting and intentional weight loss share many of these negative health outcomes. Prioritizing enough nourishment—along with stress management—can go a long way in improving digestion and overall well-being.
Stress, Digestion, and the Gut-Brain Connection
Your gut and brain are in constant communication through the vagus nerve, a key part of your parasympathetic nervous system (aka “rest and digest” mode). When your nervous system is regulated, digestion runs smoothly. But chronic stress—whether from work, relationships, under-eating, or body image concerns—can push your body into fight-or-flight mode, deprioritizing digestion. This is especially true for those stuck in a prolonged threat response (fight, flight, freeze, or fawn).
Under-eating slows digestion, but even if you’re eating enough, chronic stress can cause constipation, bloating, and a heavy feeling. It can also speed up digestion, leading to diarrhea, urgency, and cramping. Stress reduces stomach acid production, making it harder to break down food, which can lead to nutrient malabsorption. The result? Fatigue, low energy, and feeling completely depleted.
And the biggest impact?
Stress can disrupt the Migrating Motor Complex (MMC)—the process that clears food and bacteria from the small intestine—leading to even more digestive issues.
The Migrating Motor Complex: The Gut’s Housekeeping System
The Migrating Motor Complex (MMC) is your gut’s natural “housekeeping” system—think of it as a digestion broom. It sweeps away undigested food and bacteria between meals, preventing stagnation and bacterial overgrowth in the small intestine. The MMC cycles every 90-120 minutes when you’re not eating, but chronic stress can disrupt this process, leading to bloating, discomfort, and sluggish digestion.
How does stress impact the MMC?
- Cortisol, the stress hormone, slows gut motility—this means food and bacteria linger too long in the small intestine, leading to fermentation, gas, and bloating.
- Stress weakens vagus nerve function, reducing MMC efficiency and further impairing digestion.
- Inconsistent meal timing disrupts the MMC cycle, preventing your gut from completing its natural cleansing waves.
Managing stress and maintaining regular meals can help support your gut’s natural rhythm and improve digestion.
Stress, Digestion, and Metabolism: The Missing Link
Metabolism isn’t just about burning calories—and it’s certainly not just about weight loss or bikini bodies. It’s a complex process regulated by hormones, the nervous system, and your body’s overall sense of safety (noticing a theme?).
When stress levels are high, your body releases cortisol, a hormone that signals your system to conserve energy. Over time, chronic stress can:
- Disrupt insulin sensitivity and blood sugar balance by increasing inflammation.
- Affect hunger and fullness cues, making it harder to trust your body’s natural signals.
- Slow metabolic processes by impacting thyroid function.
Supporting metabolism isn’t about restriction—it’s about reducing stress, nourishing your body, and creating a sense of safety for your system.
How to Support Your Nervous System for Better Digestion, Metabolism, and Well-Being
Health and well-being don’t come from strict food rules, dieting, or controlling what you eat.
If you want to feel good in your body, find peace with food, and support your long-term health, here are some key ways to manage stress and improve digestion:
1. Regulate Your Nervous System & Build Capacity
Nervous system regulation isn’t just about feeling calm—it’s about flexibility. A regulated nervous system allows you to move between stress (sympathetic) and relaxation (parasympathetic) with ease. You can feel anxious or triggered and still return to a settled state.
Building capacity means increasing your ability to handle life’s ups and downs—including body changes and food-related comments—without overwhelm.
2. Eat Enough & Prioritize Variety
Surprised? Eating enough food—typically three meals and at least one or two snacks—supports stable blood sugar, energy levels, digestion, and overall well-being. Restriction only adds stress to your system.
3. Support the Migrating Motor Complex (MMC)
A well-functioning MMC requires full, balanced meals that keep you satisfied for at least three hours. A green salad or a bowl of cereal won’t cut it. Other ways to support gut motility include breathwork, mindful movement, journaling, connecting with others, and even certain medications or supplements when needed.
4. Eat in a Relaxed Environment (When Possible)
You may not always have time for a peaceful meal, but small shifts help. Try to eat away from your desk, chew thoroughly, and engage your senses—notice the colors, flavors, and aromas of your food.
5. Gentle Movement
Walking and stretching, especially after meals, can improve digestion, stabilize blood sugar, and regulate cortisol levels. No need for high-intensity workouts if they leave you feeling depleted.
6. Prioritize Rest & Play
Rest isn’t just about sleep—it’s about finding joy and ease in your daily life. Small, pleasurable moments signal to your body that it’s safe to function optimally.
If you’re struggling with digestion or feel like your metabolism isn’t working as it should, the answer isn’t another diet, food restriction, or punishing workout plan. Instead, consider how you can support your body through nervous system care, nourishment, and life-affirming activities. Sustainable health comes from nourishment, not punishment.
If you want help with this, schedule a complimentary, no-pressure call with me.
Read More:
- 5 Truths About Eating and Self-Care During Stressful Times by Emily Fonnesbeck
- Can I Practice Intuitive Eating with Food Sensitivities? with Emily Fonnesbeck
- Intuitive Eating and Body Kindness for Gut Health and Beyond
- It’s Not What You Eat: How Emotional Stress Affects Your Digestion by Amanda Bullat
- Improving Digestion Without Obsession by Crystal Longo Savoy
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