How Stress Affects Digestion and What You Can Do About It
Ever felt your stomach tighten before a big meeting or found yourself mindlessly reaching for snacks during a stressful day? That’s no coincidence. Our brain and gut are in constant communication through what’s called the gut-brain axis, and when stress levels rise, digestion tends to take a hit.
When we’re under stress, the sympathetic nervous system (a.k.a. “fight or flight” mode) kicks in. This ancient survival response helps us react quickly to danger. It also slows down digestion, reduces the production of stomach acid and enzymes, and diverts blood away from the digestive tract. The result? Bloating, gas, irregular bowel movements, and poor nutrient absorption. Over time, chronic stress can even disrupt the gut microbiome and weaken the intestinal barrier.
For others, stress shows up differently: by triggering emotional eating or cravings for quick energy (think sugar or processed carbs). This can lead to eating more than the body actually needs, often without even realizing it, and without proper digestion happening in the process.
The good news? There’s a lot you can do to support your digestion naturally, especially by calming your nervous system before and during meals. Here are a few simple but powerful habits to try:
😮💨 Breathe before you eat: Take 4–5 deep belly breaths before your first bite to activate your parasympathetic nervous system (“rest and digest” mode).
🥗 Eat without distractions: Step away from your screen, chew slowly, and actually taste your food.
🥬 Add bitters to your routine: Natural bitter foods like arugula, lemon, ginger, and apple cider vinegar can gently stimulate digestion.
🤔 Check in with your hunger: Before reaching for food, ask yourself: Am I physically hungry, or emotionally overwhelmed?
🫐 Support your gut daily: Include fiber, fermented foods, and plenty of hydration to keep things moving.
At Parakeet Cafe, we believe that wellness isn’t just about what’s on your plate: it’s also about how, when, and why you eat. Stress is part of life, but by tuning into your body and building small, mindful habits, you can turn mealtime into a moment of nourishment, calm, and real connection with yourself and the people around you.
Gabriela Nestel,
Nutritionist & Hormonal Health Expert, Parakeet Café