Stress Can Upset Your Stomach: 12 Tips to Help

If you’ve ever felt nauseous before a big exam or experienced an upset stomach during stressful times, you’re not imagining it — the gut and brain are deeply connected, and stress can significantly impact digestion. From bloating and abdominal pain to more severe conditions like irritable bowel syndrome (IBS), chronic stress can take a toll on your gut health in a big way. The good news? Research shows there are effective ways to support gut health (both preventatively and momentarily) even in stressful situations. Ahead, learn what the science says about stress and gut health, plus the best research-backed strategies to soothe your belly and calm your nervous system during high-stress times.

The Connection Between Stress & Gut Health

Research shows that the gut and brain are intricately connected through the gut-brain axis, a bidirectional communication network involving the nervous, immune, and endocrine systems. When you experience stress, your body releases cortisol and other stress hormones that can alter gut motility, increase intestinal permeability (often called “leaky gut”), and disrupt the balance of beneficial gut bacteria. In fact, recent research shows that chronic stress can reduce microbial diversity in the gut, leading to inflammation, gastrointestinal symptoms like bloating, constipation, and diarrhea, and even mental health conditions.

And if you’re already prone to digestive issues or conditions (such as irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD), stress can exacerbate symptoms even further. With this in mind, it’s easy to understand why managing stress is essential for maintaining a healthy gut. Luckily, we’re here to show you how to do just that.

12 Gut-Healthy Tips to Calm a Nervous Stomach

#1 Prioritize Deep Breathing for Digestion

Stress activates the sympathetic nervous system, also known as the “fight-or-flight” response, which can slow down digestion. The good news is that deep breathing techniques, like diaphragmatic breathing, activate the parasympathetic nervous system (“rest-and-digest”), helping to improve gut motility and reduce bloating.

Not sure how to get started with breathwork? Try inhaling for four counts, holding for four, and exhaling for six to stimulate digestion. And if you need a guided breathwork to follow, we’ve got you covered! Try this guided Box Breathing meditation with Kenta — it’s less than 10 minutes, and all you have to do is press play!

#2 Feed Your Gut With Prebiotics and Probiotics

When stress affects digestion, nourishing your gut with prebiotics and probiotics can help restore balance and support a healthier microbiome. Prebiotics (such as garlic, onions, leeks, asparagus, and dandelion greens) are fibers that feed beneficial gut bacteria, while probiotics (such as miso, tempeh, and yogurt) introduce more good bacteria into your digestive system, both of which can help reduce bloating, discomfort, and inflammation caused by stress.

If you’re experiencing a stress-induced stomachache, try making a gut-friendly smoothie made with kefir, banana, and flaxseeds, or enjoy a bowl of probiotic-rich yogurt topped with chia seeds and berries to lower inflammation and help support your digestion.

#3 Practice Gentle Movement After Meals

Engaging in light movement after eating can help stimulate digestion, reduce bloating, and support gut motility — especially during times of stress when digestion tends to slow down. Gentle activities like walking, stretching, and yoga can promote gut motility by encouraging peristalsis, the wave-like contractions that move food through the digestive tract. Not to mention, movement can help regulate the nervous system, lower blood sugar, and optimize digestion by stimulating the parasympathetic state.

Here are some gut-friendly post-meal movement ideas:

Go for a 10–15 minute walk to aid digestion and blood sugar balance.
Try gentle yoga poses like seated twists or gentle stretches to ease bloating.
Practice deep breathing with movement to activate the parasympathetic nervous system and improve digestion.

#4 Boost Your Intake of Magnesium-Rich Foods to Soothe the Gut

Magnesium plays a crucial role in calming both the nervous system and the digestive system, making it especially beneficial for stress-induced digestive issues. This essential mineral helps relax the muscles of the gastrointestinal tract, promoting smoother digestion and reducing cramping, bloating, and constipation. Additionally, magnesium supports the parasympathetic nervous system (the “rest and digest” mode), helping to counteract the negative effects of stress on the gut.

Here are some of the best magnesium-rich foods for gut health:

Leafy greens (spinach, kale, Swiss chard)
Nuts and seeds (almonds, pumpkin seeds, chia seeds)
Legumes (black beans, lentils)
Dark chocolate (70% cacao or higher)
Avocados
Bananas

Try this: Enjoy a smoothie with spinach, banana, almond butter, and cacao powder, or add pumpkin seeds to your yogurt for a magnesium-rich snack that supports both digestion and relaxation.

#5 Stay Hydrated to Prevent Stress-Related Constipation

When under stress, many people unknowingly drink less water, which can slow down gut motility and contribute to symptoms such as constipation, bloating, and even flares. Water is essential for breaking down food, absorbing nutrients, and keeping stool soft for easier elimination, making it an essential tool for stress-induced digestive discomfort. Aim for at least half your body weight in ounces of water daily, and consider warm herbal teas like ginger or peppermint for added digestive support.

Here are some other hydration tips for gut health:

Start your morning with a glass of warm lemon water to stimulate digestion.
Keep a water bottle nearby and sip throughout the day, especially during stressful times.
Eat water-rich foods like cucumbers, watermelon, and oranges.
Avoid excessive caffeine and alcohol, which can further dehydrate you.

#6 Reduce Caffeine and Alcohol Intake

Both caffeine and alcohol can exacerbate stress-related gut issues by irritating the digestive lining and altering gut bacteria. If you’re experiencing digestive distress, consider reducing intake and switching to gut-friendly alternatives like matcha or herbal teas.

#7 Consider Acupuncture For Stress and Gut Health

Traditional practices like acupuncture have been shown to help regulate the gut-brain axis, reducing stress-induced digestive discomfort. While an acupuncture session can help acutely during a flare, regularly seeing a licensed practitioner can help strengthen the gut and improve nervous system regulation for reduced symptoms long-term.

#8 Prioritize Restful Sleep

Poor sleep and stress go hand in hand — when your sleep is disrupted, your gut health often suffers. Research shows that inadequate sleep can negatively impact the gut microbiome, increasing inflammation and digestive issues like bloating, constipation, and acid reflux. Additionally, lack of sleep can heighten stress levels, further exacerbating gut discomfort.

Tips for better sleep and gut health:

Establish a bedtime routine: wind down with calming activities like reading or meditation.
Limit screens before bed: blue light can disrupt melatonin production, making it harder to fall asleep.
Eat dinner earlier: allow at least 2–3 hours before bed for digestion.
Support your gut overnight: try a magnesium-rich snack like almonds or a cup of chamomile tea.

#9 Make a Calming Tea

Herbal teas like chamomile, ginger, and peppermint have been used for centuries to soothe digestion and reduce stress. Ginger helps with bloating and nausea, chamomile calms the nervous system, and peppermint relaxes the digestive tract. When your digestion feels off, a warm cup of tea can be a simple yet effective way to ease stress-related stomach issues.

#10 Listen to a Guided Meditation

Guided meditations can help shift your body from a stressed state to a relaxed one, reducing the impact of stress on your digestive system. There’s even research to show that mindfulness-based stress reduction techniques, including meditation, can alleviate symptoms of IBS and promote overall gut health!

Browse the FitOn meditation category when you’re in need of some stress relief and gut nourishment.

#11 Be Mindful of Triggers in Your Diet

Certain foods can irritate a sensitive stomach, especially during periods of stress. Spicy, acidic, oily, and deep-fried foods are common culprits that can trigger bloating, heartburn, or discomfort.

If you’re struggling to identify your triggers, consider keeping a food journal to track how different foods affect you — this can help identify patterns! Additionally, consider portion size and timing. Eating smaller, lighter meals more frequently may help ease digestive stress.

#12 Practice Mindful Eating

Speaking of being mindful, eating in a relaxed state can significantly improve digestion — and it’s easier than you think. Mindful eating simply involves chewing thoroughly, eating slowly, and paying attention to your body’s hunger and fullness cues. By focusing on your meal — not your phone or computer — research suggests that being present can enhance digestion, reduce bloating, and help prevent overeating.

Next time you’re feeling stressed, try to tune into this practice. Rather than mindlessly eat for comfort or while distracted (both of which can exacerbate symptoms), try to tune into your senses while eating. Put all phones and screens away, and make an effort to sit down and chew slowly!

The Takeaway

While stress and gut health are closely linked, small, intentional changes can make a big difference in supporting your digestive system. By incorporating stress-relieving techniques, gut-friendly foods, and lifestyle habits that promote relaxation, you can reduce symptoms, improve your digestion, and support your overall well-being. Give these tips a try the next time you’re experiencing a stress-induced flare!