How Anxiety Can Affect Your Digestive System (and How to Deal)

"There's quite a bit of evidence that anxiety, worry, and stress can play a major role when it comes to gastrointestinal function," says Ashkan Farhadi, MD, a gastroenterologist at MemorialCare Orange Coast Medical Center in Fountain Valley, California.

Anxiety can impact digestive motility (movement of food through the digestive tract) — either by processing food too fast, leading to diarrhea, or processing it too slowly, prompting constipation, says Dr. Farhadi. It can also increase inflammation, potentially causing or worsening digestive issues, he says. That's why recognizing the role of anxiety and working to reduce its effect can benefit not just your brain, but also your gut.

Because the messaging process is bidirectional (meaning it goes both ways), it's possible that anxiety originating in the mind can negatively affect the digestive system, and inflammation or exacerbation of gut symptoms could be a source of anxiety as well, says Farhadi.

"Many times, it's difficult to know which came first, the anxiety or the gastrointestinal difficulties, because they affect each other so much," he says. "Because of that, focusing on habits that reduce anxiety while also supporting gut health tends to be useful."

When anxiety affects the gut, it can result in a number of symptoms, says Rudolph Bedford, MD, a gastroenterologist at Providence Saint John's Health Center in Santa Monica, California. They can include bloating, gas, abdominal pain, loss of appetite, tightness (feeling like your stomach is "in knots"), diarrhea, and constipation, he says.

Get Regular Physical Activity

When it comes to a tactic that eases both body and mind, physical activity should be at the top of the list, says Dr. Bedford.

"Exercise has been shown to be beneficial in many ways for both gut function and mental health," he says. "It can boost the immune system, lower inflammation, and affect sleep. All of those play a part in both your gastrointestinal system and your anxiety level."

Focus on Quality Sleep

Eat a Mediterranean Diet

• An emphasis on fruits, vegetables, whole grains, beans, nuts, and seeds
• Olive oil as a primary fat source
• Limited consumption of added sugars, sugary beverages, sodium, highly processed foods, refined carbohydrates, saturated fats, and processed meats
• Sticking to low-fat or fat-free dairy products

Talk With a Mental Health Professional

• Anxiety that impairs your ability to function
• Reactions that aren’t in line with situations (overreacting)
• An inability to control your anxious thoughts

• Generalized anxiety disorder (GAD)
• Social anxiety disorder
• Panic disorder
• Separation anxiety disorder
• Agoraphobia, or fear and avoidance of certain places or situations
• Specific phobias, or fears
• Selective mutism, or declining to speak in situations that cause anxiety or fear

"Addressing the potential root of your anxiety is an important aspect of managing your mental health as well as anything that might be going on with your gastrointestinal health," says Farhadi.

Connecting with a therapist, social worker, psychologist, or psychiatrist can be a helpful starting point in getting the support you need, he says.

Get Evaluated for Underlying Conditions

If you've been trying lifestyle changes that include getting more physical activity, improving sleep quality, and eating a healthy diet but you're still struggling with anxiety and gut issues, it can be helpful to check in with your health provider to see if there may be an undiagnosed condition in play, says Bedford.

"You may think your digestive problems are a result of anxiety, when in actuality they might be connected to something else like inflammatory bowel disease or another condition like irritable bowel syndrome," he says. "Often, if those conditions are managed effectively, it can improve mental health and mood as well."

Talk to your doctor about the situation, especially if symptoms have worsened over time.

• Anxiety can worsen certain digestive conditions and gastrointestinal symptoms.
• Supporting gut health while easing anxiety can help both the body and mind function better.
• Some strategies for reducing anxiety's effect on the gut include regular exercise, healthy eating, and mental health support; it’s also important to look into other possible causes for your health concerns.