The gut and the brain are constantly communicating through what’s called the gut–brain connection. This system includes nerves, hormones, and the immune system, all working together to control digestion, mood, and inflammation.

When the body feels stressed, the brain sends signals that activate the fight-or-flight response. Blood flow is redirected away from digestion, and stress hormones like cortisol increase. This can slow digestion, increase gut sensitivity, and trigger symptoms such as bloating, pain, diarrhea, or urgency.

For people with inflammatory bowel disease (IBD), the gut is already more sensitive. Stress does not cause IBD, but it can worsen symptoms and trigger flares by increasing inflammation and changing how the gut moves and reacts.

On the other hand, when the nervous system is calm, the body enters a rest-and-digest state. Digestion works more efficiently, inflammation is lower, and the gut is better able to heal and absorb nutrients.

This is why stress management tools—like breathing exercises, gentle movement, and mindfulness—are an important part of supporting gut health and managing IBD, alongside nutrition and medical care.

Stress can influence IBD symptoms in subtle and not-so-subtle ways. Common signs include:

• Increased urgency, abdominal pain, or diarrhea during stressful events
• Symptom flares without clear food triggers
• Poor sleep that worsens digestive symptoms and fatigue 
• Increased anxiety, irritability, or feeling overwhelmed

If these patterns are present, stress management may be just as important for you as dietary changes.

Stress is impossible to eliminate entirely, but learning how to manage stress can make a meaningful difference in gut health, especially for people living with inflammatory bowel disease (IBD). Stress and digestion are closely connected through the gut–brain axis, and chronic stress can worsen symptoms such as abdominal pain, urgency, diarrhea, and fatigue.

Below are practical, evidence-based strategies that help calm the nervous system and support digestion, especially during stressful periods.

During active IBD flares, intense exercise may worsen symptoms, but gentle movement can help manage stress without overtaxing the body.

What to try:

• A short, 10-minute gentle yoga flow in the morning. Check out yoga videos on YouTube.
• Restorative poses such as child’s pose or legs-up-the-wall
• Light walking to support circulation and mental clarity
• Stretching. This can even be done while watching tv! 

These practices help reduce cortisol levels (our stress hormone) and support overall gut health.

During active IBD flares, intense exercise may worsen symptoms, but gentle movement can help manage stress without overtaxing the body.

What to try:

• A short, 10-minute gentle yoga flow in the morning. Check out yoga videos on YouTube.
• Restorative poses such as child’s pose or legs-up-the-wall
• Light walking to support circulation and mental clarity
• Stretching. This can even be done while watching tv! 

These practices help reduce cortisol levels (our stress hormone) and support overall gut health.

Stress often shows up in the gut first, like the feeling of butterflies in your stomach, diarrhea or stomach pain. Intentionally connecting to our breath can  interrupt the stress response and reduce digestive symptoms.

Try box breathing (4-4-4-4 Breathing Technique):

Box breathing, also called square breathing, is a simple breathing exercise that helps calm the nervous system and reduce stress and anxiety. It involves inhaling, holding your breath, exhaling, and holding your breath again for four counts each, creating a steady rhythm that supports relaxation and focus.

How to do box breathing:
Inhale through the nose for 4 seconds, hold for 4 seconds, exhale slowly for 4 seconds, and hold again for 4 seconds. Repeat for 1–3 minutes while seated or standing.

Benefits of box breathing:

• Reduces stress and anxiety
• Calms the nervous system and gut 
• Improves focus and mental clarity
• Supports relaxation and emotional balance

This breathing technique can be done anywhere and is especially helpful before meals, during stressful moments, or when digestive symptoms flare.

High stress can increase inflammation and digestive symptoms. High stress can also make us crave sugary or junk food, which can make symptoms worse. Choosing healthy, anti-inflammatory foods can provide additional support.

Gut-soothing food ideas include:

• Broth-based soups
• Oatmeal with honey and cinnamon
• Rice and chicken
• Herbal tea, like peppermint or dandelion root teas

These options are easy to digest and supportive during periods of heightened stress.

High stress can increase inflammation and digestive symptoms. High stress can also make us crave sugary or junk food, which can make symptoms worse. Choosing healthy, anti-inflammatory foods can provide additional support.

Gut-soothing food ideas include:

• Broth-based soups
• Oatmeal with honey and cinnamon
• Rice and chicken
• Herbal tea, like peppermint or dandelion root teas

These options are easy to digest and supportive during periods of heightened stress.

It’s not uncommon for people with IBD to also have anxiety, depression and other mental health conditions. Mental health support can be a powerful tool for managing IBD symptoms (because of that gut-brain connection). Working with a therapist who understands the gut–brain connection can improve stress coping skills and symptom control.

Approaches such as cognitive behavioral therapy (CBT), somatic therapy, and gut-directed hypnotherapy have shown benefits for digestive health. Digital tools like the Nerva app can also help individuals practice gut-focused relaxation techniques at home.

Stress is a normal part of life, but it does not have to control your gut or IBD symptoms. By understanding the gut–brain connection and using supportive tools like mindful eating, gentle movement, and nervous system regulation, it is possible to reduce flares and improve quality of life.

There is no perfect approach to stress management. Progress and consistency matters more than perfection, and support is always available.

For personalized guidance on managing stress, digestion, and IBD, scheduling a nutrition and wellness consultation with Rachel can be an important next step.