Let’s just say it—if your gut could talk, it’d probably be screaming, “Can we please take a breather?”
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.
Let’s break it down in a way that makes actual sense.
THE GUT-BRAIN AXIS: 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.
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
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.
THE LINK BETWEEN DISORDERED EATING AND GUT SYMPTOMS
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.
What you need? 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.
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’re not talking HIIT. We’re talking movement that feels good and helps your gut move too.
- A short walk after meals
- Stretching or yoga (not the influencer kind—the “move your body kindly” kind)
- Dancing in your kitchen because you want to
Gentle movement = 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
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)
If your digestion feels out of control and your relationship with food feels messy, you’re not weak. You’re not doing it wrong. You’re just burned out from trying to control everything.
And your gut? It’s this gut-brain connection just trying to keep up.
💬 It might be time to stop battling your body and start working with it.
That’s where I come in.
READY TO FEEL BETTER IN YOUR BODY (AND YOUR BELLY)?
Hi, I’m Sophia—a non-diet dietitian who gets it.
I specialise in supporting people with disordered eating and gut health issues to find their sweet spot with food—without meal plans, food guilt, or fear-based rules.
If you’re tired of feeling like your gut is running the show and you’re ready to work with someone who won’t hand you another list of foods to avoid, book an appointment with me today.
Let’s get your gut (and your brain) back on the same team.
👉 Book your appointment with Sophia now
Want to keep the conversation going? Follow us on Instagram @sweetspothealth for real talk, helpful tips, and gut health content that doesn’t make your eyes roll.
