How Stress Affects the Gut: Our Second Brain

  • Stress

  4 min Read

The enteric nervous system that regulates our intestines is now recognised by science as the body's "second brain". It is a single communication pathway in which the same molecules (neurotransmitters) that are used to facilitate digestion also alert the brain when something is wrong. 1

This "second brain" is also made up of trillions of bacteria that interact with the enteric nervous system. Numerous studies report that gut bacteria, and their byproducts, can affect mood, cognition, behaviour and metabolism. 1

Common stress-related gut disorders

When a stress response is in place, the body is likely to experience uncomfortable sensations, such as abdominal pain, diarrhoea, nausea or that feeling of having "butterflies" in the tummy. This is a sure sign that the messages travel along a two-way path from the gut to the brain and vice versa. 2, 3

Abdominal Pain

Since intestinal microbiota plays a role in protecting and maintaining our overall health and well-being, when an imbalance occurs due to stress, one of the first symptoms is usually abdominal pain. This is the body’s way of indicating that something has gone wrong. Ultimately, one could say that the intestinal microbiota plays a role in protecting and maintaining our overall health and well-being, including our mental health. 4, 5

Diarrhoea

When a stress-related gut disorder is left to escalate in severity, diarrhoea is likely to make an appearance. Your gut has become weak and vulnerable, making it difficult for your stool to harden before reaching the anus for expulsion. 6

Nausea

Stress-related digestive imbalance tends to come with a level of gas retention in the gut. Sometimes, the pressure is so severe that it pushes up into the diaphragm, causing acid reflux. Nausea is easily treatable, but when it is stress-induced, it is likely to be reoccurring. 7

Here are helpful ways of preventing gut-related pain

Relaxation and Exercise

Any activity that reduces the level of stress you are experiencing, is one that you should do more regularly. For some, these can include relaxation techniques, such as meditation and diaphragmatic breathing. For others, exercise is preferred, and activities such as yoga offer both the benefit of relaxation and a workout at once. 8

Probiotics

Probiotics are live and active micro-organisms named after the Greek word “pro bios” which means “for life”. When taken in adequate quantities, these micro-organisms bring about a balance of the intestinal flora. 9 Here are a few things to know:

When to take them

To be effective, probiotics should be taken consecutively for about 3 - 4 weeks in a minimum quantity of at least one billion bacteria per day. 10

Efficacy and usefulness

Efficacy and usefulness are recognized properties in a wider context. This includes a healthy lifestyle, proper nutrition and regular physical activity.

Balance of the intestinal bacterial flora

Spore-forming probiotic-based supplements have the ability to promote the balance of the intestinal bacterial flora, because they are able to survive the passage in the stomach and arrive intact in the intestinal tract, where they reproduce colonies of good bacteria that carry out beneficial functions. 11

Proper Nutrition

A stressful lifestyle needs balanced nutrition to keep the gut from spiralling into a state of disharmony. 12 Here are a few recommendations:

Don’t skip meals, and take time out to enjoy each one, chewing slowly as you do. 13

Drink at least 1.5 litres of water every day to give your body the necessary hydration it needs for proper digestive functioning. 15

Adopt a healthy eating plan, and cook with less fats, unnatural sugars and oils. 13

Keep your meals small and frequent; 3 main meals and 2 snacks per day is a good place to start. 13

Stress and the gut: How are they related?

There is a single gut-brain axis, and therefore the influence is reciprocal in terms of response between gastrointestinal symptoms and stress. This is especially true in cases where abdominal pain or other gastrointestinal upset is experienced without an obvious organic cause. 16 Here is an example:

The mere thought of food or a succulent meal can induce the release of gastric juices even if the food has not yet been consumed. 17

A troubled gut can send signals to the brain just as a troubled brain can send signals to the gut; therefore, abdominal pain or intestinal disorders can be the cause of stress and vice versa. 3

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