Stress is a big player in gut health.
But your stressful work life or tough days with the kids aren’t the only contributors of stress that can impact your digestion.
There are many different contributors that add stress to the body, such as poor diet, lack of sleep, over-exercising, environmental toxins, as well as the regular day to day stresses.
And your gut is quite sensitive to both acute and chronic stress.
Too much stress and you may notice some indigestion as it begins to affect your gut motility, stomach acid secretion, blood flow, and weakens the lining of your gut barrier. Let’s not forget that your gut is also a part of the nervous system!
When it comes to gut health, stress management may not be what first comes to mind, but it’s a critical step in healing your gut and improving digestion.
Here are some of the most effective ways to reduce gut damage from stress:
AVOID THESE FOODS
Dairy is one of the most common food sensitivities, which makes it hard to digest. Plus it is an inflammatory food, and with stress comes inflammation which can damage the lining of the gut. There’s no need to add fuel to the fire!
Gluten can be very hard on the lining of your gut, which is already compromised under chronic stress. Avoiding most grains, but especially gluten containing grains, can help protect the gut. If you do consume grains, opt for sprouted or soaked grains as they are easier to digest.
Sugar is one of the most overused drugs, especially when stressed! Under stress, your body releases cortisol which provides the body with glucose to help you “fight or flight”. Under chronic stress, cortisol continues to provide glucose which leads to increased blood sugar levels – and can also cause cravings. Regardless, this inflammatory food should always be avoided during stress.
Alcohol is also used to manage stress, but it reduces your healthy bacteria in your gut. Under stress, you also decrease your healthy gut bacteria making this a double whammy. An imbalance in gut bacteria can lead to issues like inflammation, poor immune health, hormonal imbalances, candida, and SIBO. Alcohol and stress are not a great combo!
EAT MORE OF THESE FOODS
Fermented foods are well known for increasing your healthy bacteria in the gut. Incorporating foods like kombucha, kefir, kimchi, sauerkraut, and miso can help offset the effects of bacterial imbalances due to stress.
Antioxidant-rich foods help to counter the free radicals that are created in the body during stressful situations. This is important for preventing cellular damage which can lead to disease or a compromised gut lining. Look to add in foods like berries, pecans, dark chocolate, artichokes, kale, red cabbage, beans, beets, and spinach.
Healthy fats help to reduce inflammation which can quickly become a problem under chronic stress. Plus, healthy fats help to fuel the brain, balance blood sugars, and reduce cravings. Eating more fatty fish, olives, oils, nuts, seeds, and avocados can help to lower inflammation.
Phytonutrients are the nutrients found in fruits and vegetables. Under stress your nutrients become depleted and it’s important to fill in any nutritional gaps to keep you healthy and digestion working. Eating a variety of fruits and vegetables is essential under stress. Raw foods can be hard to digest when stressed so lightly poaching, steaming, or cooking can aid with digestion.
CONSIDER THESE SUPPLEMENTS
L-Glutamine is an amino acid required by your gut to help with cellular repair, maintain the integrity of your gut lining, reduce inflammation, and keep the junctions tight to protect the gut. If you’re under a lot of stress and find you’re reacting to lots of foods, this supplement may be needed.
Canadian bitters helps your body to produce stomach acid necessary for digestion. Stomach acid is depleted during times of stress, making it hard to digest your food and leads to symptoms of indigestion, bloating, gas, and even bacterial overgrowth. Taking bitters 10 minutes before your meal can make a world of difference while protecting your gut.
Probiotics are critical to balancing the gut bacteria which is altered tremendously under stress. Including a high quality probiotic helps to maintain a healthy gut flora balance. Learn more about how to pick the right probiotic here.
Fish oil is important for inflammation and can help quickly reduce chronic inflammation that has flared up due to stress or other factors. While eating healthy fats is helpful, a good therapeutic dose of a high quality fish oil can speed up the process.
Please talk to your healthcare practitioner or book in a consultation with me before adding any supplements into your diet. Not all supplements are safe for everyone!
WOULD YOU GO 5 DAYS SUGAR-FREE?
While adding in healthy foods and supplements seems easy, taking away your favourite foods or drinks is always a scary thought.
But if stress is a contributing factor in your digestive issues, then supporting your gut by giving up a few foods seems like a no-brainer to improve your symptoms.
That’s why I want you to join me for my NO SUGAR | NO BOOZE 5-Day Challenge and see how good you can feel in just a few short days (believe me, it works!).
And hey, it might even be enough to encourage you to take the next step in healing your gut.
Interested in joining the FREE challenge? Sign up here!
