Last Updated on May 11, 2025 by Cindy Benezra

Have you ever felt bloated, had stomach cramps, or dealt with unpredictable digestion after a particularly stressful day? You might be experiencing a “stressed out belly.” This increasingly common condition highlights that our gut and mind are deeply connected.

What Is a Stressed Out Belly?

A “stressed out belly” refers to the digestive discomfort caused or worsened by stress. Common symptoms include:

• Bloating
• Stomach cramps or pain
• Acid reflux
• Diarrhea or constipation
• Appetite changes (loss of appetite or overeating)

While occasional discomfort is normal, chronic stress can disrupt your gut, leading to ongoing upset, which negatively impacts gut health and overall well-being.

How Common Is This Problem?

Statistics show that stress and digestive issues often go hand in hand. According to the Harvard Health Publishing, up to 70% of adults have experienced gastrointestinal issues caused by stress.¹

As a child, due to early childhood trauma, I found myself in a state of constant stomach aches. Too young to understand the connection, I spent years of my childhood accepting and coping with the debilitating knots and discomfort. It wasn’t until later in my life, after the trauma stopped and I began therapy, that I recognized the relationship between my continuous stomach pain as a child and stress due to abuse.

The Gut-Brain Connection

The relationship between our brains and our bellies is something science calls the gut-brain axis. This communication system means that stress in the brain can affect the gut and vice versa.

When you’re stressed, your body releases stress hormones like cortisol, which can:

• Slow digestion, causing bloating or constipation.
• Speed up digestion, leading to diarrhea.
• Alter gut bacteria, disrupting balance.

On the contrary, serotonin, which is known as the “happy hormone,” helps regulate our moods. Research says that between 90-95% of our serotonin is produced in the gut.² According to therapist Johannys Acevedo, LMFTA, “The dynamic between the brain and the gut is a two-way street. While the health of our gut influences our brain, in the same way, our brain (having anxious thoughts, for example) can decrease the good bacteria our gut needs to help it produce hormones such as dopamine and serotonin.”

Simply put, when you’re stressed out (or feeling happy), your belly often feels it, too.

Common Causes of a Stressed Out Belly

Understanding what causes gut distress can help you prevent it. Here are some frequent triggers:

• Chronic Stress: Work pressures, financial worries, or personal challenges.
• Poor Diet Choices: Processed foods, high sugar, and low fiber diets can aggravate digestion.
• Lifestyle Factors: Lack of sleep or physical inactivity can strain gut health.
• Underlying Gut Conditions: Stress can worsen IBS (Irritable Bowel Syndrome) or acid reflux.

3 Simple Tips to Calm a Stressed-Out Belly

Fortunately, there are plenty of tricks to soothe a stressed belly and build a healthier gut. Start with these:

1. Manage Stress Effectively

• Practice Mindfulness: Techniques like meditation and deep breathing can calm both your mind and belly.
• Exercise Regularly: Gentle activities, such as yoga or walking, can ease gut discomfort.
• Set Boundaries: Reduce overwhelm by managing how much you’re taking on.

2. Nutrition for Your Gut

• Eat more fiber-rich foods like whole grains, fruits, and vegetables to aid digestion.
• Incorporate gut-friendly probiotics, such as yogurt, kefir, or kimchi.
• Drink plenty of water to support digestive health and prevent bloating.
• Reduce caffeine, alcohol, and processed sugars, which can irritate a stressed belly.

3. Establish Gut-Healthy Habits

• Chew your food more thoroughly to reduce digestive strain.
• Avoid eating on the go; sit and enjoy meals slowly.
• Maintain regular meal times to stabilize digestion.

Dietary Recommendations for Gut Health

If you’re dealing with regular digestive stress, here are some must-have foods for healing:

• Probiotics (e.g., yogurt, sauerkraut, miso): Support healthy gut bacteria balance.
• Prebiotics (e.g., bananas, onions, garlic): Feed your good bacteria.
• Healthy Fats (e.g., avocado, salmon): Reduce inflammation in the gut.
• Herbal Teas (e.g., chamomile, peppermint): Soothe the digestive system.

Avoid greasy, spicy, or overly processed foods, as they can exacerbate symptoms.

Lifestyle Changes to Promote Better Digestion

Along with dietary improvements, adopting these lifestyle changes can work wonders:

• Prioritize Sleep: Aim for 7-9 hours of quality sleep to allow your body to repair and restore.
• Stay Active: Movement, even light exercise, promotes healthy digestion and reduces stress.
• Cut Out Smoking: Smoking increases the risk of acid reflux and other gut issues.
• Social Support: Spend time with supportive people; it helps boost mental health and reduce stress.

Take Control of Your Gut Health

A “stressed out belly” doesn’t have to be permanent. By managing stress, eating gut-nourishing foods, and maintaining healthy habits, you can bring balance back to your gut and mind.

Your gut deserves TLC, too. Small, consistent changes to your lifestyle make all the difference between daily discomfort and feeling your best. Listen to what your body needs, and if your symptoms persist, don’t hesitate to consult a healthcare professional.

Sources: 

1.  Harvard Health Publishing. (n.d.). Stress and the sensitive gut. Harvard Health. Retrieved October 15, 2023, from https://www.health.harvard.edu/newsletter_article/stress-and-the-sensitive-gut2.  Banskota, S., Ghia, J. E., & Khan, W. I. (2019). Serotonin in the gut: Blessing or a curse. Biochimie, 161, 56–64. https://doi.org/10.1016/j.biochi.2018.06.008