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The Healf Source
How To Beat Constipation When You're Stressed: Nourishing The Gut-Brain Axis
Written by: Eleanor Hoath
Written on: February 26, 2025
As a nutritionist, I see many clients struggle with constipation, particularly during stressful times. It’s more than just an occasional discomfort — it’s a sign that the gut-brain axis is out of balance.
Stress can significantly impact digestion, slowing things down and causing discomfort. But the good news is, there are ways to nurture your body, calm your mind, and support your gut when stress causes constipation. Let’s explore why it happens, how it works, and what you can do to ease it. I'll also share five tips to help you nourish the gut-brain axis and beat stress-induced constipation.
Why does stress cause constipation?
Stress has a profound effect on our digestion. It’s all down to the gut-brain axis, which is the two-way communication network linking our brain and our gut. When we’re stressed, the body activates the “fight or flight” response, which triggers the sympathetic nervous system. This system prioritises immediate survival over other functions, including digestion, which is why our gut tends to slow down.
One of the main culprits is the reduction in peristalsis, the muscle movements that push food and waste through the intestines. This slowing down of digestion can result in constipation. Additionally, stress can alter the balance of good and bad bacteria in the gut, exacerbating digestive issues and creating an environment where constipation can thrive.
So, how can we counteract this? By focusing on soothing the gut, managing stress, and adopting habits that support digestion, we can minimise constipation, even during stressful periods.
How stress affects the digestive system
Stress doesn’t just slow down peristalsis; it also creates a cascade of physiological changes that make constipation more likely. These include:
- Hormonal Imbalance: Stress raises cortisol levels, which can affect fluid balance and blood flow to the digestive system, further hindering bowel movements.
- Gut Microbiome Disruption: Stress can negatively impact the balance of beneficial gut bacteria, which are essential for healthy digestion. This disruption can contribute to symptoms like bloating, gas, and constipation.
- Poor Eating Habits: During stressful periods, many people turn to processed comfort foods or eat irregularly, both of which can worsen constipation. Lack of fibre, overconsumption of caffeine, and dehydration are common offenders.
The good news is that stress-induced constipation is manageable with the right approach. Below are five key strategies to help soothe your digestive system and calm your stress.
5 ways to beat stress-induced constipation
While fibre is crucial for digestive health, sometimes too much of it — especially in the form of raw vegetables and roughage — can make us feel more bloated, particularly when we're stressed. When your body is in a heightened state of tension, it's important to focus on simple, warming, and nourishing foods that support digestion without overwhelming your system.
Opt for easily digestible foods like cooked vegetables, oatmeal, and soups. These foods are gentle on the digestive tract and help to nourish the body without causing additional bloating. Simple carbohydrates like sweet potatoes, rice, and quinoa can also help to keep things moving without triggering discomfort.
Adding soluble fibre sources, such as oats, bananas, and cooked carrots, can be especially helpful when stress is affecting digestion, as they draw water into the stool and help soften it for easier passage.
Hydration is a crucial part of keeping your digestive system moving, especially when you’re under stress. Dehydration can lead to hard stools, making constipation even worse. Make sure to drink plenty of water throughout the day — ideally, aim for 2-3 litres, depending on your activity levels and climate.
Herbal teas can also be helpful in managing stress and digestion. Peppermint tea, for example, is known for its calming properties and can help soothe an upset stomach. Ginger tea can aid in digestion and reduce bloating, while chamomile tea has anti-inflammatory effects and can promote relaxation.
Managing stress is key to reducing constipation, and one of the most effective ways to support your body’s natural digestion is by calming the vagus nerve, which plays a central role in the gut-brain axis. The vagus nerve helps regulate the parasympathetic nervous system, which is responsible for "rest and digest".
A great tool I recommend is the Sensate device, which uses gentle vibrations to stimulate the vagus nerve, helping to trigger the body’s relaxation response. By focusing on relaxation, you activate the parasympathetic nervous system, which encourages healthy digestion. Deep breathing exercises, meditation, and mindfulness can also help to activate this calming response.
The more relaxed your body is, the more likely it is that your digestive system will function optimally.
Certain herbs have long been used for their ability to calm the body and soothe the digestive system. Adding these herbs to your diet can help you manage stress and support digestion at the same time.
- Chamomile: Known for its relaxing properties, chamomile tea can help calm your mind and relax the muscles of the digestive system, making it easier to pass stools.
- Peppermint: This herb is not only soothing to the mind but can also relieve digestive discomfort, bloating, and gas.
- Fennel seeds: Fennel can help reduce bloating and gas, while also encouraging smooth muscle contractions in the intestines.
You can incorporate these herbs in tea form or as part of your cooking to enjoy their digestive benefits.
Yoga is an excellent way to manage stress and support your digestive health. There are specific yoga poses that can help promote the movement of gas and waste through your digestive tract. Here are some of my favourite poses:
- Child’s Pose (Balasana): This pose helps to gently compress the abdomen, relieving bloating and aiding digestion. It also calms the nervous system, promoting relaxation.
- Seated Forward Fold (Paschimottanasana): This forward fold helps to stimulate peristalsis and relieve constipation by gently compressing the digestive organs.
- Supine Twist (Supta Matsyendrasana): Twisting poses can help stimulate the digestive system and relieve gas and bloating.
- Legs Up the Wall (Viparita Karani): This restorative pose can help improve circulation to the digestive system and relieve stress and tension.
Practising these poses for just 10-15 minutes a day can have a big impact on your digestion and help calm your mind.
Final thoughts
Stress-induced constipation is a common issue, but by focusing on soothing and nourishing practices, you can alleviate symptoms and restore balance to your gut. Simplifying your diet, staying hydrated, incorporating stress-reduction techniques like vagus nerve stimulation, using calming herbs, and practising yoga can all help support healthy digestion, even when stress is high.
Remember, your gut health is deeply connected to your mental and emotional well-being. By nurturing both, you can create a healthier, more balanced relationship with stress, digestion, and overall health. If you continue to struggle with constipation, it might be a good idea to consult with a healthcare professional for further support.
This article is for informational purposes only, even if and regardless of whether it features the advice of physicians and medical practitioners. This article is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and should never be relied upon for specific medical advice. The views expressed in this article are the views of the expert and do not necessarily represent the views of Healf
Eleanor Hoath is a Registered Nutritional Therapist (DipNT, mANP, mBANT) specialising in gut, skin and women’s health. She is the Editor of The Healf Source and founder of Well Nourished Nutrition Ltd.
Passionate about holistic wellbeing and balanced living, Eleanor combines evidence-based nutrition with a practical, approachable style to help people feel their best through content.
Based in London, she is dedicated to empowering individuals to nurture their health and understand the root cause of their symptoms from the inside out.
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