By Laura Llacuna, Ph.D., Medical Advisor at Superlative
Research has shown that there is a strong connection between our brain and our digestive tract, which is often referred to as the “second brain,” through the central nervous system.
The part of the central nervous system that serves the gastrointestinal tract, called the enteric nervous system , establishes a direct connection between the brain and the gastrointestinal system. In stressful or anxiety-provoking situations, it can cause normal physiological processes to be interpreted as painful.
How stress affects your digestion
Stress and anxiety can cause a wide variety of gastrointestinal symptoms, including bloating, nausea, and loose stools. When you're stressed, your nervous system sends signals to your gut, which activates the "fight or flight" response, disrupting your normal digestive rhythm.
Furthermore, stress reduces stomach acid production, which prevents proper protein digestion. As a result, proteolytic bacteria in the gut are forced to intervene excessively, which can lead to bacterial overgrowth and an imbalance in the microbiota.
Low stomach acid also inflames the small intestine and makes it difficult to absorb certain sugars, which end up fermenting and causing abdominal distension and discomfort.
[Graphic representation]
The role of the intestine: more than digestion
The intestine performs functions far more complex than simple digestion. It houses the intestinal microbiota, a community of microorganisms key to maintaining the integrity of the intestinal mucosa, nutrient absorption, and the production of neurotransmitters such as serotonin and GABA , which are essential for emotional regulation.
This relationship between the gut and the brain is bidirectional and mediated by neuronal, immune, and hormonal pathways. Chronic stress can disrupt this communication, negatively influencing the composition of the microbiota and generating greater intestinal sensitivity. This imbalance, known as intestinal dysbiosis , can promote inflammatory processes and contribute to the onset of digestive symptoms and mood swings.
Recent studies suggest that probiotics and fermented foods may have a modulating effect on anxiety, especially in people with highly emotionally sensitive traits, such as neuroticism. In these cases, higher consumption of fermented foods has been associated with lower symptoms of social anxiety.
Furthermore, research suggests that a diverse microbiota early in life is crucial for the healthy development of the stress axis. Lack of exposure to beneficial microorganisms—as suggested by the "old friends hypothesis"—could be linked to the rise in inflammatory and emotional disorders today.
Maintaining the balance of the intestinal microbiota, therefore, not only promotes good digestion, but also better stress management and long-term emotional well-being.
The mistake of avoiding foods without addressing the root cause
The solution is not to stop eating foods that cause inflammation or to which we believe we have become intolerant, but to address the underlying cause: the lack of digestive enzyme secretion, a direct consequence of excessive stress.
Addressing the symptom alone isn't enough. Treating the root cause of the problem is essential to restoring healthy digestion.
Practical keys to caring for the gut-brain axis
Modulating stress and adopting proper digestive routines can significantly reduce gastrointestinal symptoms associated with anxiety.
-
Perform overnight fasts of at least 12 hours.
-
Leave a minimum of 4 hours between meals.
-
Prioritize easy-to-digest foods: broths, steamed vegetables, white fish, eggs.
-
Avoid red meats, sauces and processed products.
-
Maintain good hydration throughout the day.
-
Practice deep breathing regularly.
-
Rely on natural supplements like Digest On, with ingredients that address digestion, bloating, and gas issues.
-
Incorporate adaptogens like Ashwagandha into formulas like Superlativa Daily to regulate stress and anxiety.
When to seek professional help
We would be missing the content
Restores balance
Caring for digestive health during times of anxiety requires understanding the interaction between body and mind. Addressing stress as the underlying cause, and not just the digestive symptoms, allows for more effective and sustainable interventions. With small daily actions and the right support, it is possible to restore balance and promote healthy digestion.
References
-
Collins SM, Bercik P. The Relationship Between Intestinal Microbiota and the Central Nervous System in Normal Gastrointestinal Function and Disease. Gastroenterology . 2009;136(6):2003-2014. doi:10.1053/j.gastro.2009.01.075.
-
Strachan DP. There is fever, hygiene, and household size. BMJ . 1989;299(6710):1259-1260. doi:10.1136/bmj.299.6710.1259.
-
Rook GAW, Lowry CA. The hygiene hypothesis and psychiatric disordersRook, GAW, and Lowry, CA (2008). The hygiene hypothesis and psychiatric disorders. Trends Immunol. 29, 150–158. Trends Immunol . 2008;29:150-158. doi:10.1016/ j.it .2008.01.002.
-
Sudo N, Chida Y, Aiba Y, et al. Postnatal microbial colonization programs the hypothalamic-pituitary-adrenal system for stress response in mice. J Physiol . 2004;558(1):263-275. doi:10.1113/jphysiol.2004.063388.
-
Hilimire MR, DeVylder JE, Forestell CA. Fermented foods, neuroticism, and social anxiety: An interaction model. Psychiatry Res . 2015;228(2):203-208. doi:10.1016/j.psychres.2015.04.023.
-
Grenham S, Clarke G, Cryan JF, Dinan TG. Brain-gut-microbe communication in health and disease. FrontPhysiol . 2011;2 DEC. doi:10.3389/fphys.2011.00094.
-
Delete YE, O'Keeffe GW, Clarke G, Stanton C, Dinan TG, Cryan JF. Microbiota and neurodevelopmental windows: implications for brain disorders. Trends Mol Med . 2014;20(9):509-518. doi:10.1016/j.molmed.2014.05.002.
