Gut feeling: Is modern life in your way?

In our previous article, we talked about how food can affect your mood. Now, in this second part, we flip the perspective: how does your mood affect your gut?

When you are relaxed (busy life, I know!), the vagus nerve helps your brain and gut stay in sync, keeping digestion running smoothly. But under stress, your brain sends signals to the adrenal glands (which sit just above your kidneys). These glands then release cortisol, the so-called stress hormone.

Cortisol helps your body prepare for fight or flight mode—a great aid for short-term survival your ancestors relied on. But when stress becomes non-stop, it can start to work against you: suppressing your immune system, raising blood sugar levels, disrupting digestion…The list could go on, but let’s pause here.

How does stress impact your digestion?

First, let’s be clear: stress is not necessarily a bad thing. In the short term, for example, it diverts blood away from your gut and towards your muscles, getting you ready to respond to danger. But in modern life, where we are not being chased (usually) by wild beasts, we are constantly surrounded by notifications, deadlines and distractions. These can lure your body into a near-constant stress mode. Over time, continuous stress can alter gut motility (how your gut moves food through), disrupt the gut lining (the layer that “decides” what gets absorbed into your bloodstream) and disturb your gut microbiota—sometimes allowing less beneficial microbes to thrive.

Ever heard of Irritable Bowel Syndrome (IBS)? It is a complex condition with specific diagnostic criteria. Symptoms may include bloating, diarrhoea or constipation, abdominal pain and fatigue. Both food and mood seem to play an important role in IBS.

First-line food-based approaches to treat IBS may include (depending on each person) reducing caffeine intake, staying hydrated, avoiding spicy foods, and eventually trying probiotics. If symptoms persist, some people explore (under professional supervision) the low FODMAP diet. This involves avoiding foods that contain “fermentable carbohydrates” which may trigger symptoms, then gradually reintroducing them over several weeks. Since many FODMAP-rich foods—like some vegetables, fruit and pulses—are highly nutritious, the goal is not to eliminate them for life but to fine-tune your intake based on what your gut (and symptoms) can handle.

This is not a one-size-fits-all approach. Everyone has different needs—with or without IBS. Research suggests that people living with IBS tend to have differences in their gut microbiota compared to those without. But microbes are not the whole story. Circling back to how mood affects your gut, research shows that stress-managing practices like meditation and relaxation techniques can also help manage IBS symptoms. So whether you live with IBS or not, slowing down and taking breaks may just be what your gut (and health) needs.

What this looks like in daily life

You might feel bloated after a tense meeting, need the toilet urgently before an important presentation, or lose your appetite when you feel anxious. Maybe you eat in a rush, barely chewing while glued to a screen. Sound familiar?

These moments, though small, could send your gut a message: “Perhaps now is not the best time to digest, we have got danger to face”. Over time, this can potentially impact how well you absorb nutrients, how your gut microbiota functions, and how you feel overall.

Let’s get hands-on

There are ways to bring your body back into “rest and digest” mode. Could any of the suggestions below fit into your lifestyle?

• Create a calm mealtime ritual. Sit down to eat without distractions. Take a few deep breaths before your first bite. Even a small pause can help keep your vagus nerve working.
• Chew slowly and mindfully. Digestion starts in your mouth. Slowing down can give your gut extra time to catch up.
• Be consistent. If possible, try to eat meals at regular times. Skipping meals irregularly or grazing all day can “confuse” your digestive system.
• Support your gut microbiota. Fibre-rich foods like vegetables, pulses, and whole grains feed your good gut microbes. Fermented foods like yoghurt, kefir, kimchi, kombucha and sauerkraut can also help.
• Manage stress outside mealtimes. Try stretching, walking, journaling, or a few minutes of deep breathing. It does not need to be perfect, just regular.
• Listen to your gut. If something feels off, keep a food and symptom diary and consider seeking advice from a healthcare professional such as a registered dietitian or nutritionist.

Final bites

Your mood and your gut are in constant dialogue—what affects one often affects the other. While stress is part of modern life, how you respond to it can make a real difference to your digestion and overall health.

Whether or not you live with IBS, small changes like eating mindfully, supporting your gut microbiota and slowing down can foster a balanced relationship between your brain, your tummy and your plate.

Spread the love with food.

Emiliano Pena is a dietician based in London

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