The Effects of Stress on Digestive Health – A Review of the Latest Research

Since 2017, digestive issues like GERD and IBS have seen an exponential rise, one possible contributor being stress.

To minimize stress levels, try sticking to a regular schedule and taking on only what can be managed at one time. Social support may also prove invaluable.

Increased Cortisol Levels

Stress triggers the body’s “fight or flight” response, diverting blood and energy away from digestive organs to muscles and organs necessary for survival. This may cause short-term symptoms such as bloating or diarrhea; long-term exposure can have even more devastating results by altering production of stomach acid and decreasing levels of beneficial gut bacteria.

Researchers have discovered that chronic stress and negative illness perceptions increase recurrence of inflammatory bowel diseases such as Crohn’s disease and ulcerative colitis, since brain and gut communicate continuously.

As there are various strategies available to improve digestion and relieve stress, such as eating a balanced diet, exercising regularly and practicing mindful meditation, there are multiple strategies for enhancing digestion and decreasing stress. Studies have demonstrated the beneficial effects of regular meditation practice on inflammation levels – which has been identified as an indicator of stress in the body–relieve an overstressed digestive system. Deep breathing techniques such as the four-four-four method (inhale for four seconds, hold for four, then exhale slowly for four) may also help manage stress levels effectively.

Decreased Gut Bacteria

Under stress, the body focuses on increasing blood flow to areas like brain and muscle by prioritizing brain and muscle tissue; however, digestive health often suffers. Without enough blood flowing to feed beneficial bacteria in the gut, they could start dying out as their food source decreases or become unavailable altogether.

Prolonged high levels of stress can also increase stomach acid secretions that erode the lining of your gut and increase your vulnerability to bacteria-induced ulcers such as those in the esophagus – which in turn cause heartburn, as well as various digestive issues over time.

Studies show that managing stress levels and eating foods rich in beneficial bacteria such as berries and dark chocolate can help restore balance to the intestinal microbiome. Additionally, supporting digestive health with supplements like probiotics is another option to ensure you remain in balance with your gut bacteria levels.

Increased Acid Levels

Stressful events can have both short- and long-term ramifications on your digestive tract. When faced with immediate threats, digestion slows or stops altogether in response to fight-or-flight reactions; over time however chronic stress may alter bidirectional communication lines between nervous and gastrointestinal systems (“brain-gut axis”) causing issues like bloating, abdominal pain, diarrhea and increased intestinal permeability.

Stomach acid levels increase under extended stress, increasing your risk for GERD or peptic ulcers and potentially scarring the lower esophagus with inflammation and bleeding. Scar tissue formation could then narrow your food pathway further limiting swallowing ability – and potentially increasing risk for cancer in your esophagus.

Inflammation or Ulcers

Chronic stress increases stomach acid production and damages the gut lining, potentially triggering inflammation and ulcers. Helicobacter pylori is often responsible, while they can also be caused by other factors, like certain medicines like NSAID pain relievers.

Ulcers may cause dull or gnawing abdominal pain that radiates to the back or chest, heartburn (with burning or acid coming up into your throat), bloating, nausea, and loss of appetite. Controlled or slow breathing techniques may help relieve stress.

Stress management is the cornerstone of digestive wellness. Regular exercise and restorative sleep, eating a diet rich in whole foods and adding probiotics may even alleviate some digestive symptoms. You should also avoid foods which aggravate your gut.