If you've ever had "butterflies" before a big presentation or felt your stomach churn during a tough conversation, you've experienced the gut-brain connection in action. This powerful link between your central nervous system and your digestive tract means that what’s happening emotionally can show up physically, especially in your gut.

When we’re under stress, our bodies shift into “fight or flight” mode. Heart rate increases, breathing quickens, and digestion often slows or becomes disrupted. For some people, that might mean cramping, bloating, or nausea. For others, stress triggers changes in bowel habits, like diarrhea or constipation.

Over time, chronic stress can even increase sensitivity in the gastrointestinal (GI) tract, making minor digestive issues feel much more intense. It can also contribute to or worsen conditions like irritable bowel syndrome (IBS), acid reflux, or functional dyspepsia.

Yes, stress can cause stomach pain. But how does your brain influence your gut? Let’s look at the science behind the gut-brain connection.

What is the Gut-Brain Connection? How Stress Affects Digestion

The gut-brain connection, the communication between your gut and brain, helps explain why stress can lead to stomach pain, bloating, or other digestive issues.

At the center of this system is the vagus nerve, which acts like a two-way street, sending signals between your brain and digestive tract.

Another key part is the enteric nervous system (ENS), which is sometimes called the “second brain,” which helps manage digestion independently and works closely with your central nervous system.

Your gut also produces neurotransmitters like serotonin, which affect both mood and digestion. In fact, around 90% of serotonin is made in the gut. 

When stress, illness, or poor diet disrupts this communication system, the effects ripple in both directions. You may notice symptoms like stomach cramps, nausea, bloating, or irregular bowel movements, especially during high-pressure situations.

Dietary Tips to Support a Calm and Healthy Gut

While reducing stress is easier said than done, there are gentle changes you can make to support your digestive health, even when life gets overwhelming. 

Start with the basics:

• Stay hydrated. Dehydration can amplify digestive issues, especially when you’re already tense.
• Limit caffeine and alcohol. Both can irritate the gut and increase anxiety symptoms.
• Eat slowly and mindfully. Giving your body time to digest properly can help ease symptoms like bloating or discomfort.
• Add fiber gradually. A balanced intake of soluble and insoluble fiber helps regulate digestion, but increase it slowly to avoid triggering more symptoms.
• Include probiotic-rich foods. Yogurt, kefir, miso, and other fermented foods may support the gut microbiome, which plays a role in mood and digestion.

Even subtle shifts in how and what you eat can ease stress-related stomach issues. They might even help your mind feel a bit calmer, too.

When Stress-Related Stomach Pain Could Be Hiding Something More Serious

It’s common to have occasional digestive discomfort tied to stress. But you should never brush off persistent or severe symptoms as “just anxiety.”

In some cases, what feels like stress-related pain may actually signal a more serious underlying condition.

Reach out to a Summit Health provider if you’re experiencing:

• Ongoing abdominal pain that interferes with daily life
• Unexplained weight loss
• Blood in your stool or black, tarry stools
• Frequent vomiting or signs of dehydration
• Difficulty swallowing or chronic heartburn

These could be signs of ulcers, inflammatory bowel disease (IBD), or other gastrointestinal conditions requiring medical attention.

At Summit Health, our multispecialty care team includes gastroenterologists who can help identify the root cause of your symptoms. And because we know that stress plays a role in so many health concerns, we’re here to support your emotional well-being as part of your overall care.

Summit Health: Your Partner in Gut Health and Whole Health

Your digestive health is deeply connected to your overall well-being, and stress is just one part of the picture. 

At Summit Health, our award-winning gastroenterology team is here to help you get answers, find relief, and feel better in your body.

Whether you're having occasional stress-related symptoms or need help managing a chronic GI condition, we offer personalized, expert care that fits into your life, not the other way around.