Issue 9: How Anxiety Affects Digestion & Appetite (And What to Do About It)

Simple ways to support digestion during stress

Hello!

Welcome back to another issue of our therapist & allied professional nutrition & mental health newsletter!

This month we’re talking about anxiety and how it impacts digestion and appetite. Plus, we’ll share some tips you can pass along to help manage food intake when anxiety has flooded the system.

We know that anxiety and the digestive system are tightly linked, and the stomach has often been referred to as the “second brain.”

Most of us have experienced this digestive impact on a personal level during times of high stress or anxiety.

The reason this happens is because anxiety activates the sympathetic nervous system. This puts the body into fight-or-flight mode, which means our body is now prioritizing survival—not digestion. In fact, blood is diverted away from the digestive system and other non-essential organs, and priority is given to skeletal muscles, the heart, and the lungs.

🎥 Short Watch: Anxiety & Digestion: Why Stress Upsets Your Stomach (And What to Do)

What You Might Experience:

Changes in appetite

Appetite can go either way—up or down—in times of stress. In fact, one person might experience both reactions at different times and during different periods of stress.

This shift in appetite doesn’t change the body’s need for consistent fueling, but it can definitely make it harder.

Changes in stomach sensation

This can include nausea, cramping, pain, bloating, gas, increased symptoms of heartburn, or even a sensation of “butterflies” in the stomach.

All of these are normal responses to anxiety.

Changes to bathroom habits

Both diarrhea and constipation can occur in moments of stress because stress has the ability to speed up intestinal contractions (moving food faster through the digestive system) or slow gut movement.

These symptoms are all very real. The nervous system is activated and doing its job well—just a little too well in these moments.

So what can you do to manage stomach issues when anxious?

Deep and intentional breathing

This can be incredibly helpful in settling the nervous system, especially when we focus on a long exhale, as this can help activate the vagus nerve. When the vagus nerve is activated, it can support the gut in feeling safe to digest.

Try this: Breathe in through your nose for 4 counts, then exhale for 4–8 counts.
Repeat 6–10 times.

You can do this anytime, as it may help reduce some gut symptoms, but it may be especially helpful in the period before trying to eat.

Warmth

A hot water bottle or heating pad on the abdomen can help bring soothing comfort to cramping and pain. This works because warmth helps relax the smooth muscles of the digestive system.

Self Reassurance, AKA “Name it to Tame it”

Daniel Siegel coined the term “Name it to Tame it,” and we’ve been using it ever since. This strategy involves naming the experience to reduce the brain’s perceived threat.

This might look like saying:
“Wow, my anxiety is really impacting my stomach today. This is really uncomfortable, but it is not dangerous, and it will get better with time.”

This might sound too simple, but give it a try and see what you think.

Keep food simple during this time

While the body’s response to anxiety might make food feel harder, it is still very important that we fuel the body as best we can. An under-fueled body will only increase symptoms of anxiety.

Foods that feel safe and easy on the stomach will be better tolerated. Now is the time for toast, rice, noodle soups, and crackers. Once the nervous system settles, we can return to enjoying spicy foods, bold flavors, and trying new cuisines.

Since this experience is universal, try these strategies for yourself. Please feel free to share them with others—and let us know if they worked for you!

💬 Temperature Check

The mindset shift we must make to support better digestion during times of stress and anxiety is to focus on creating safety in the body. We cannot force digestion to improve, but we can create a sense of safety that provides the opportunity for digestion to improve.

Thank you for joining us for this issue of Nutrition for Mental Health. We always value your perspective. Feel free to reply with any thoughts, questions, or experiences you’d like to share

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