“Gut Feeling”: Top Tips for Anxiety and Stomach Pain
In the hustle and bustle of modern life, it's easy for stress and anxiety to take center stage. What if I told you that what you eat could play a significant role in managing those anxious feelings? Welcome to the world of gut health and nutrition! Kimberleigh Hagar, LCSW and I had a chance to chat about how anxiety and the gut influence each other.
The Gut-Brain Connection: Understanding the Link
You've probably heard the phrase "gut feeling" before, but did you know that your gut has its own intricate network of neurons, often referred to as the "second brain"? This intestinal nervous system communicates with the brain via the vagus nerve, forming what's known as the gut-brain axis.
Research has shown that this two-way communication system plays a crucial role in regulating mood, emotions, and even cognitive function. And at the heart of this relationship lies the microbiome – the diverse community of bacteria and other microorganisms that inhabit your digestive tract. Our gut manufactures about 95% of the body’s serotonin. Serotonin is often referred to as the “happy” chemical.
The gut is a great barometer to our mental health!
Anxiety and the Microbiome: Unraveling the Connection
So, what does all of this have to do with anxiety? Well, it turns out that the composition of your gut microbiome can influence your susceptibility to stress and anxiety disorders. When the balance of beneficial and harmful bacteria in your gut is disrupted – a condition known as dysbiosis – it can trigger inflammation and compromise the integrity of the gut barrier.
This compromised gut barrier allows toxins and other harmful substances to leak into the bloodstream, activating the immune system and sending signals to the brain that can exacerbate anxiety and mood disorders. Additionally, certain gut bacteria produce neurotransmitters like serotonin and GABA, which play key roles in regulating mood and anxiety levels.
There isn’t one cause and there isn’t one fix but…
Let’s tackle this with some food and lifestyle changes!
Nutrition as Medicine: Supporting Gut Health during anxiety
The good news is that you have the power to nurture your gut and support your feelings of anxiety through the foods you eat.
1. Focus on Fiber-Rich Foods: Fiber acts as a prebiotic, fueling the growth of beneficial bacteria in the gut. Load up on fruits, vegetables, whole grains, legumes, and nuts to promote a diverse microbiome. (Prebiotics fuel the Probiotics)
2. Incorporate Fermented Foods: Fermented foods like yogurt, kefir, sauerkraut, and kimchi are rich in probiotics – live beneficial bacteria that can help restore microbial balance in the gut.
3. Prioritize Omega-3 Fatty Acids: Omega-3s have anti-inflammatory properties and may help support mood and brain health. Include fatty fish like salmon, mackerel, and sardines, as well as flaxseeds, chia seeds, and walnuts in your diet. If you find it hard to get your Omegas, consider a supplement. Check out my favorite product here on Fullscript.
4. Limit Processed Foods and Sugar: Highly processed foods and added sugars can disrupt gut microbial balance and promote inflammation. Opt for whole, minimally processed foods whenever possible. I don’t like to restrict foods as an intuitive dietitian but we can be conscious of the nutrients we are taking in and how they make our gut feel.
5. Stay Hydrated: Drinking plenty of water helps maintain proper digestion and supports overall gut health. Notice the color of your urine. Urine should be a light straw color, if not then drink more.
Nourish the Upset Gut
Eating a meal may be the last thing you want to do when anxiety levels are high. Avoiding food or snacking on quick energy foods may make those gut symptoms worse so let’s set up some strategies .
Opt for more ‘drinkable’ foods like smoothies, yogurts, or protein shakes.
Try to eat consistently. This looks like eating something about every 3-4 hours.
Try Greek yogurt, avocado, nuts, seeds and berries. These foods can be easier to eat with a sensitive stomach and provide gut and brain friendly nutrients.
If you tend to become constipated, consider additional fiber and evening prunes. I always push fluids with any change in fiber.
Try these Gut Friendly Recipes
How to Calm the ‘Gut Feeling’
Anxiety can throw gut signals offline. We don’t notice hunger until an alarming headache hits. We feel over full and realize we have been eating crunchy foods to help with some anxious feelings. We tighten up and the physical ability of eating feels unappealing. When we relax our gut, we are better able to notice our food, digest and ENJOY our food!
I love the practice of meditation, yoga, outside walks and movement to bring some balance to life. Although these are great calming routines, sometimes they can be another “to do”. Instead of adding a new practice, try these smaller habits that can be added in to the day more easily.
Try taking a couple exaggerated breaths prior to eating. Really make that exhale long. Kimberleigh demonstrated trapezoid breathing in the video which extends the exhale.
Play with some sensory objects. Keep a squish ball, weighted lap blanket, or spinner nearby through the day. Do you notice a drop in anxiety by using these through the day?
Step outside and take a break through the day. Take a moment to have an afternoon snack, take a deep breath or stretch outside to find moments of calm. Find some Mindful Moments.
Does it feel good to stretch when you walk through the doorway. Can you stretch before bed or upon waking?
Bottom Line: Nourish Your Gut, Nourish Your Mind
In the quest for managing anxiety, don't overlook the role that nutrition and gut health play in your mental well-being. By nourishing your gut with a diverse array of nutrient-rich foods, you can support a healthy microbiome and promote resilience to stress and anxiety.
Remember, small changes in your diet can yield significant benefits for both your gut and your mood. So, the next time you're feeling overwhelmed, take a moment to consider what you're feeding not just your body, but your second brain as well.
Invest in your gut health, and you may just find yourself feeling more balanced, resilient, and at ease in the face of life's challenges.
Ready for more?
Kimberleigh Hagar, LCSW is a licensed clinical social worker and owner of Mindfully Balanced Therapy, PLLC. Kimberleigh’s practice helps clients in NC, SC and IL via telehealth with a focus on women. “I help women who work really hard to make sure everything looks okay on the outside when it doesn’t feel that way on the inside.” Connect for a FREE discovery call with Kimberleigh today.
Kristen Bunich, MA RD, LDN is a registered dietitian and owner of The Intuitive Dietitian. As a certified intuitive eating counselor she brings a more holistic approach to her nutrition care. She helps clients in NC and SC rebuild their relationship with food, nutrition and self care. Book your FREE discovery call with Kristen today.