Scientists and philosophers alike have explored the principle of cause and effect for centuries—the idea that one action inevitably leads to another. While Aristotle is most commonly associated with this concept, modern science has consistently confirmed his observation: Daily habits absolutely impact what your long-term health and wellness will look like.
It’s an accumulation of the little habits you do every day that affect so much, including energy levels, immunity, brain function and even gut health. It’s essential that the lifestyle choices you make are healthy ones, because many behaviors can result in negative consequences. For instance, artificial sweeteners, processed foods, saturated fats and even certain medications can create microbiome imbalances and impair your gut. But there’s one common habit in particular that that many overlook, which may be destroying your gut health: stress.
Chronic stress is a silent killer in so many ways—your gut health is no exception.
“Stress doesn’t only affect mood—it can also change how the digestive system works,” explains Dr. Andrew Dam, DO, Gastroenterologist, Pomona Valley Hospital Medical Center. “As gastroenterologists, we frequently see patients whose digestive symptoms worsen during periods of prolonged stress. This occurs because the brain and digestive tract are closely connected through what is known as the gut–brain axis.”
We’re here to share how stress may be destroying your gut health—and how to avoid it.
🩺SIGN UP for ’s health newsletter with expert-approved tips, healthy eats, exercises, news & more to help you stay healthy & feel your best self💊
Why This Overlooked Habit Impacts the Gut
Your digestive tract and brain are in constant communication through your gut microbiome, stress hormones, nerves and immune system. Together, these systems keep your digestive system operating properly—including how food travels through the gut and how the body handles discomfort in the digestive tract.
When you’re feeling stressed, your body shifts into “fight or flight” mode. “This changes the balance between the stress response and the body’s normal ‘rest-and-digest’ functions,” says Dr. Dam. “As a result, signals between the brain and gut can change, affecting intestinal movement, increasing sensitivity to normal digestive activity and altering immune responses in the gut. These changes can contribute to symptoms such as abdominal pain, bloating, diarrhea, or constipation.”
Related: This Popular Drink Isn’t as Good for Your Gut Health as You Might Think
Stress Also Affects Your Body’s Cortisol Levels
Cortisol is known as the “stress hormone,” serving as the main stress regulator in the body. While it can be useful in short bursts, as it helps people react quickly when in need of quick alertness or a boost of energy, if it stays high for an extended period of time, it can negatively impact digestion.
“When you are stressed, your body releases cortisol as part of the fight or flight response. If this is chronic, it can become a problem,” explains Dr. Supriya Rao, MD, a Board-Certified Physician in internal medicine, gastroenterology, obesity medicine and lifestyle medicine. “High cortisol levels can slow gastric emptying, suppress your immune function and alter your gut motility. This can lead to constipation, diarrhea, reflux and inflammation.”
Related: This Is the #1 Sign of Good Metabolic Health, According to Endocrinologists
Stress Can Actually Change the Composition of Your Gut Microbiome
Your gut microbiome is another essential part of a healthy digestive system. It consists of trillions of bacteria and microbes that reside in your intestines. According to Dr. Dam, these microbes aid digestion, keep your immune system in check and produce good-for-you compounds your body depends on. They even collaborate with your brain to ensure everything’s running smoothly.
That said, your microbiome is extremely sensitive to any changes in your body’s environment—including chronic stress.
“Research suggests that psychological stress can change the composition of the gut microbiome, meaning that some types of bacteria become more or less abundant. Some studies also suggest that stress may reduce microbial diversity, although scientists are still studying exactly how these changes occur,” Dr. Dam tells us.
Stress can impact the microbiome by altering gut motility, shifting the environment where these microbes reside. It can also affect digestive secretions and blood flow throughout the gut.
Related: A Psychiatrist Says This Is the Absolute Worst Habit for Your Stress
Stress-Management Interventions To Improve Gut Health
Implementing a few simple stress-management techniques into your lifestyle is a surefire way to keep your gut health in check. Dr. Rao suggests meditation, yoga, regular exercise and even journaling. Adding more movement to your day can boost your mood, mental health and overall sleep quality.
“Get good sleep,” Dr. Rao stresses. “Poor sleep keeps your cortisol elevated and worsens GI symptoms. If you can consistently lower your baseline stress levels, you can help keep your digestive health in check. None of these are magic on their own, but consistently lowering baseline stress can significantly improve your digestive health.”
Take it from Aristotle: Every choice you make can impact your well-being. Keeping stress at bay can promote a healthier gut—and if your gut is happy, you’ll be happy.
Up Next:
Sources:
- Dr. Andrew Dam DO, Gastroenterologist, Pomona Valley Hospital Medical Center
- Dr. Supriya Rao, MD, a Board-Certified Physician in internal medicine, gastroenterology, obesity medicine and lifestyle medicine and managing partner of Integrated Gastroenterology Consultants
- Ma, L., Yan, Y., Webb, R. J., Li, Y., Mehrabani, S., Xin, B., Sun, X., Wang, Y., & Mazidi, M. (2023). Psychological stress and gut microbiota composition: A systematic review of human studies. Neuropsychobiology, 82(5), 247–262.
- Livermore, J. A., & Jones, S. E. (2015). Local–global overlap in diversity informs mechanisms of bacterial biogeography. The ISME Journal, 9, 2413–2422.