How does stress affect our gut?
Gut health is a hot topic at the moment. How many times have you heard of someone selling gut tonics, detoxes, special teas, probiotics? You name it, it’s out there! While there is no magic cure to anything, we are here to talk about how our emotions, in particular stress, impact our gut health - no magical remedies, we promise!
Busy schedule, running late, upcoming deadlines - many of us have experienced various types of stresses that not only get our heart racing, but also give us that “funny feeling” in the stomach. Our digestive system is often one of the first organs to respond to stressful events and changes in our lives. We have fascinating research emerging about the relationship between our brain and digestive system, also called the gut-brain axis.
What is the gut microbiome
I am sure you have heard the terms ‘gut health’ and ‘microbiome’ thrown around a fair bit. All over our bodies we have millions of tiny little ‘bugs’. A large proportion of these bugs reside inside our digestive system and are referred to as our gut microbiome. Each one of us has a unique mix of different bugs and changes throughout life impact on its makeup, including whether we were born via cesarean or vaginal birth. Amongst these bugs, we have “good” and “bad”, and it is the balance between these two that keep us healthy. Too much of a good thing is not always a good thing, right?
Role of stress and hormones - how it affects our gut microbes
Functional gastrointestinal conditions affect 35-70% of us from time to time, and research tells us that stress can be a real player in the onset of these issues. When we feel stress, our body can trigger the fight-or-flight response, releasing large amounts of cortisol (stress hormone) and sending signals from our brain to our digestive system. Depending on how severe the stress is, this can cause our gut to respond unfavourably - leading to symptoms of functional GIT disorders such as diarrhoea, abdominal pain, heartburn, etc.
This can also work the other way. Experiencing persistent gut issues can lead to heightened anxiety and stress. Think about being in a social situation, stuck on public transport, or in a meeting and really needing to go - not pleasant!
What are our top three tips to take care of our gut microbes
Tip 1: Stress less
We know, this is definitely easier said than done! However, there are things you can do to support your mental health, in particular stress. This is individual and depends on what is stressing you out. Some ideas may include taking a walk in fresh air to clear your mind, taking a bath or calling a friend to vent. If stress is something you are continuously struggling with, it may be a good idea to get some extra support. Speak with your GP about organising a referral to work with a psychologist.
Tip 2: Eat a fibre rich diet
One of the best ways to keep our digestive system happy is to include fibre in our diet. Fibre, which is the indigestible part of plants is found in a large variety of food. We have three types of fibre; soluble, non-soluble and resistant starch, all of which should be included in a healthy diet. Fibre helps to add bulk to our stools, assisting waste to move through our digestive system more easily, keeps us full for longer and protects us from some chronic diseases. Examples of fibre rich foods are whole grains, fruit and vegetables, cooked and cooled potatoes and legumes and pulses.
Tip 3: Probiotics are your best friend
To be clear, you do not have to spend hundreds of dollars on probiotic supplements, as you can get them from food! Probiotics are the “good” bugs that live in our gut and are found in a variety of foods, particularly fermented foods. These probiotics keep our gut healthy and working properly. In times of stress and disease we can upset that balance between the good and bad microbiome, so ensure you are continuously eating probiotic rich food. Some examples include yogurt, kefir, kimchi, sauerkraut, kombucha and tempeh.
Are these stressful times causing your digestive system to play up? Or you would like more support and accountability during this time of change? Book in for a phone or video consultation of one of our Dietitians. We are here to support you.
