Let’s just say it. If your gut could talk, it’d probably be screaming, “Can we please take a breather?” That’s because the Gut-Brain Connection plays a huge role in how stress shows up in your digestion, and for anyone navigating disordered eating or a tricky relationship with food, gut issues like bloating, cramping, and chaotic bathroom habits can feel like a personal attack. Spoiler: it’s not in your head (well, not entirely). It’s the gut-brain axis, and stress is right at the centre of it.
So, let’s break it down in a way that makes actual sense.
THE GUT-BRAIN CONNECTION: YOUR INTERNAL GROUP CHAT
The gut and the brain are in constant conversation via the gut–brain axis, a two-way communication system linking your digestive system and your central nervous system. In other words, they’re chatting nonstop. So, picture this gut–brain connection like an overactive WhatsApp group: your brain sends a message (“We’re stressed”), and your gut replies immediately… with bloating, urgency, or constipation.
That’s why when you’re dealing with anxiety, burnout, body image stress, or food guilt, your digestion doesn’t just take a back seat, it slams on the brakes or hits the accelerator.
WHAT STRESS DOES TO YOUR GUT THROUGH THE GUT-BRAIN CONNECTION
Enter: cortisol, your body’s main stress hormone. Great if you’re running from a tiger. Not so great if it’s constantly activated by food fear, perfectionism, or toxic diet culture.
Here’s how chronic stress messes with your gut:
- 🚽 Speeds things up (hello, urgent poos)
- 🧱 Slows things down (bloating, constipation, discomfort)
- 😖 Increases pain and cramping
- 📉 Heightens gut sensitivity to food, movement, and emotions
If you’ve got IBS, it’s like turning the dial up to 100. Add in disordered eating, and it becomes a vicious loop of stress and gut symptoms that feed into each other, literally.
DISORDERED EATING, GUT SYMPTOMS & THE GUT-BRAIN CONNECTION
Let’s be real: if you’ve been stuck in a cycle of food rules, restriction, bingeing, or body obsession, your nervous system is probably living in constant fight-or-flight mode.
Even if you’re trying to “eat better” or “be good,” your body might interpret those attempts at control as another stressor.
👉 The result? Your gut is always on high alert, and that gut instinct isn’t lying.
THE EXHAUSTING LOOP (AND HOW TO START BREAKING IT)
You don’t need a low-FODMAP diet, a gut reset, or a $100 probiotic.
Instead, what you need are a few gentle, realistic tools to start calming your nervous system and supporting your digestion in a way that works with your body, not against it.
So, here’s how to calm the chaos and start finding your sweet spot again.
1. DEEP BREATHING (YES, IT’S BASIC. ALSO, IT WORKS.)
Let’s not overthink it. You don’t need to meditate on a mountaintop for 45 minutes. Just breathe. Deep, slow belly breaths help regulate your nervous system and shift your body out of stress mode.
Try this:
- Inhale through your nose for 4 counts
- Hold for 4 counts
- Exhale through your mouth for 6 counts
- Repeat for 1–2 minutes
It’s quick, it’s free, and your gut will thank you.
2. GENTLE MOVEMENT THAT DOESN’T SUCK
We are not talking about HIIT. Instead, we are talking about movement that feels good and helps your gut move too.
For example, a short walk after meals can support digestion. Stretching or yoga, the gentle kind rather than the performative kind, can ease tension. You might even try dancing in your kitchen simply because you want to.
Overall, gentle movement creates stimulation without stress.
3. MINDFUL EATING (WITHOUT THE WELLNESS WANKERY)
Mindful eating isn’t about chewing every bite 32 times or sitting in silence while you eat a raw carrot.
It’s about giving your gut the chance to digest without added chaos.
Try:
- Sitting down to eat (without your phone, if possible)
- Chewing your food thoroughly
- Taking a breath between bites
- Taking a moment to check in with how you’re feeling without judging yourself
Put simply, mindful eating isn’t about perfection, it’s about giving your gut a fighting chance to do its thing without a side of stress.
FINAL THOUGHTS: YOU’RE NOT BROKEN (AND YOU’RE DEFINITELY NOT ALONE)
Here is the truth: you are not doing it wrong. You are simply burned out from trying to control everything. And because of that, your gut is responding through the gut brain connection and doing its best to keep up.
So now, it might be time to stop battling your body and start working with it.
And that is where we come in.
FUTHER SUPPORT & HELPFUL RESOURCES IF YOU’RE NAVIGATING IBS
If you’re looking to learn more about non-diet nutrition, or how to support yourself (or someone you love), these evidence-based organisations offer reliable information:
- National Eating Disorders Collaboration (NEDC)
- InsideOut Institute
- Butterfly Foundation
- Health at Every Size® / ASDAH
- Lifeline
- Kids Helpline
- Emergency Assistance: Call 000
These resources are a great starting point, but they’re not a substitute for personalised, compassionate care.
If you’re wanting individual support, or you’re unsure where to start, you’re always welcome to book a free 15-minute Strategy Call with our team. It’s a pressure-free chat to help you understand what you need and whether we’re the right fit for you.
You don’t have to figure this out alone. We’re here to help you find your Sweet Spot with food.
