What are the common symptoms of a nervous stomach. How can anxiety affect your digestive system. What natural remedies can help alleviate nervous stomach symptoms. When should you seek medical attention for persistent stomach issues.

Understanding Nervous Stomach: More Than Just Butterflies

A nervous stomach is a common phenomenon that many people experience, especially during times of stress or anxiety. While it’s not an official medical diagnosis, the term encompasses a range of digestive symptoms that can be triggered by emotional or mental states. The connection between our brain and gut, known as the gut-brain axis, plays a crucial role in this condition.

The vagus nerve, one of the largest nerves in the body, serves as a communication highway between the brain and the digestive system. When we’re stressed or anxious, this nerve can send signals that increase digestive irritability and irregularity, leading to what we commonly refer to as a “nervous stomach.”

Common Symptoms of a Nervous Stomach

• “Butterflies” or fluttering sensations in the stomach
• Tightness, churning, or cramping in the abdomen
• Feelings of nervousness or anxiety
• Muscle twitching or shivering
• Increased flatulence
• Nausea or queasiness
• Indigestion or rapid fullness when eating
• Bloating or warmth in the pit of the stomach
• Increased urination and bowel movements

In some cases, a nervous stomach can significantly impact bowel function, leading to frequent or uncontrolled urination or bowel movements. While rare, extreme cases may even result in gagging or vomiting.

The Intricate Connection Between Anxiety and Digestion

Anxiety and digestion are closely intertwined, with each capable of influencing the other. When we experience anxiety, our body’s stress response kicks in, triggering a cascade of physiological changes that can directly affect our digestive system.

How does anxiety impact digestion? The stress response can alter gut motility, increase stomach acid production, and affect the balance of gut bacteria. These changes can lead to various digestive symptoms, including:

1. Abdominal pain or discomfort
2. Changes in bowel habits (diarrhea or constipation)
3. Bloating
4. Nausea
5. Loss of appetite

Conversely, digestive issues can also exacerbate anxiety, creating a cyclical relationship between the two. This interconnection highlights the importance of addressing both mental and digestive health when dealing with a nervous stomach.

Natural Remedies to Soothe a Nervous Stomach

Fortunately, there are several natural remedies and lifestyle changes that can help alleviate the symptoms of a nervous stomach. These approaches focus on calming both the mind and the digestive system:

Herbal Remedies

Certain herbs have been traditionally used to ease digestive discomfort and reduce anxiety. Some effective options include:

• Ginger: Known for its anti-nausea properties, ginger can be consumed as tea, candies, or in its raw form.
• Peppermint: Acts as an antispasmodic, helping to relax the smooth muscles of the digestive tract.
• Chamomile: Has calming effects on both the mind and the digestive system.
• Lavender: Can help reduce anxiety and promote relaxation.

Mindfulness and Relaxation Techniques

Practicing mindfulness and relaxation can help manage stress and anxiety, which in turn can alleviate nervous stomach symptoms. Consider trying:

• Deep breathing exercises
• Meditation
• Progressive muscle relaxation
• Yoga

Dietary Adjustments

Making certain dietary changes can help reduce the frequency and severity of nervous stomach symptoms:

• Avoid caffeine, especially coffee, as it can exacerbate anxiety and stimulate the bowels.
• Opt for easily digestible foods during times of stress.
• Stay hydrated with water or herbal teas.
• Consider incorporating probiotic-rich foods to support gut health.

When to Seek Medical Attention for Stomach Issues

While occasional bouts of nervous stomach are common and usually harmless, persistent or worsening symptoms may warrant medical attention. When should you consult a healthcare professional about your stomach issues?

• If symptoms persist for more than a few weeks
• If you experience unexplained weight loss
• If you notice blood in your stool
• If you have severe abdominal pain
• If your symptoms significantly impact your daily life

In these cases, it’s important to rule out underlying health conditions that may be contributing to your symptoms. A healthcare provider can perform necessary tests and provide appropriate treatment if needed.

The Role of Stress Management in Treating Nervous Stomach

Effective stress management is crucial in addressing the root cause of many nervous stomach symptoms. By reducing overall stress levels, you can potentially decrease the frequency and severity of digestive issues. What are some effective stress management techniques?

• Regular exercise: Physical activity can help reduce stress and improve overall well-being.
• Adequate sleep: Ensuring you get enough quality sleep can help your body better manage stress.
• Time management: Organizing your tasks and prioritizing can help reduce feelings of overwhelm.
• Social support: Talking to friends, family, or a therapist can provide emotional relief and new perspectives on stressful situations.
• Hobbies: Engaging in activities you enjoy can serve as a healthy distraction and stress reliever.

Incorporating these techniques into your daily routine can help create a more balanced and less stressful lifestyle, potentially reducing the occurrence of nervous stomach symptoms.

The Gut-Brain Axis: A Key Player in Nervous Stomach

The gut-brain axis is a bidirectional communication system between the central nervous system and the enteric nervous system of the gastrointestinal tract. This complex network plays a crucial role in the development and management of nervous stomach symptoms. How does the gut-brain axis function?

• Neural pathways: The vagus nerve serves as a direct line of communication between the brain and the gut.
• Hormonal signaling: Various hormones produced in the gut can affect brain function and vice versa.
• Immune system: The gut houses a significant portion of the body’s immune cells, which can influence both digestive and mental health.
• Gut microbiome: The trillions of microorganisms in our gut can produce neurotransmitters and other compounds that affect brain function.

Understanding this intricate relationship helps explain why emotional states can so profoundly impact digestive function. It also highlights the potential for interventions targeting gut health to positively influence mental well-being, and vice versa.

Dietary Strategies for Managing Nervous Stomach

While general dietary adjustments can help, developing a more comprehensive nutritional strategy can be beneficial for long-term management of nervous stomach symptoms. What dietary approaches can help soothe a nervous stomach?

The FODMAP Approach

The low FODMAP diet has shown promise in managing various digestive issues, including those associated with stress and anxiety. FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) are types of carbohydrates that can be poorly absorbed in the small intestine, leading to digestive discomfort in some people. Temporarily reducing these foods and then slowly reintroducing them can help identify trigger foods.

Anti-Inflammatory Diet

Chronic stress can lead to inflammation in the body, including the digestive system. An anti-inflammatory diet rich in omega-3 fatty acids, antioxidants, and fiber can help reduce this inflammation. Key components of an anti-inflammatory diet include:

• Fatty fish like salmon and sardines
• Leafy green vegetables
• Berries and other colorful fruits
• Nuts and seeds
• Olive oil
• Whole grains

Mindful Eating

Practicing mindful eating can help reduce stress around mealtimes and improve digestion. This involves:

• Eating slowly and chewing thoroughly
• Paying attention to hunger and fullness cues
• Avoiding distractions while eating
• Appreciating the sensory aspects of food

By implementing these dietary strategies, individuals with nervous stomach symptoms may find relief and improved overall digestive health.

The Impact of Sleep on Nervous Stomach

The relationship between sleep and digestive health is often overlooked, but it plays a significant role in managing nervous stomach symptoms. Poor sleep can exacerbate stress and anxiety, leading to increased digestive discomfort. Conversely, digestive issues can disrupt sleep, creating a vicious cycle. How does sleep affect digestive health?

• Circadian rhythms: Our digestive system follows a circadian rhythm, with certain processes more active during the day and others at night. Disrupted sleep can throw off this natural rhythm.
• Stress hormones: Lack of sleep can increase the production of stress hormones like cortisol, which can negatively impact digestion.
• Inflammation: Chronic sleep deprivation has been linked to increased inflammation in the body, including the digestive tract.
• Gut microbiome: Sleep disturbances can alter the balance of gut bacteria, potentially leading to digestive issues.

To improve sleep quality and potentially alleviate nervous stomach symptoms, consider the following strategies:

1. Maintain a consistent sleep schedule
2. Create a relaxing bedtime routine
3. Avoid screens for at least an hour before bed
4. Ensure your sleeping environment is cool, dark, and quiet
5. Limit caffeine and alcohol intake, especially in the evening
6. Exercise regularly, but not too close to bedtime

By prioritizing good sleep hygiene, you may find improvements in both your digestive health and overall stress levels.

Alternative Therapies for Nervous Stomach

While conventional treatments and lifestyle changes are often effective, some individuals find relief through alternative therapies. These approaches can complement traditional methods and may provide additional benefits for managing nervous stomach symptoms. What alternative therapies show promise for nervous stomach?

Acupuncture

This traditional Chinese medicine technique involves inserting thin needles into specific points on the body. Some studies suggest that acupuncture may help reduce stress and alleviate digestive symptoms. It’s thought to work by balancing the body’s energy flow and stimulating the release of natural pain-relieving chemicals.

Hypnotherapy

Gut-directed hypnotherapy has shown promise in managing various digestive disorders, including those exacerbated by stress. This technique uses hypnosis to help individuals achieve a state of deep relaxation and focus, potentially reducing both anxiety and digestive symptoms.

Aromatherapy

Certain essential oils, such as lavender, peppermint, and chamomile, may help reduce stress and ease digestive discomfort. These can be used in diffusers, added to bath water, or diluted and applied topically.

Herbal supplements

In addition to herbal teas, some people find relief through herbal supplements. Examples include:

• Ashwagandha: An adaptogenic herb that may help reduce stress and anxiety
• L-theanine: An amino acid found in green tea that can promote relaxation
• Valerian root: Often used to improve sleep quality and reduce anxiety

It’s important to consult with a healthcare provider before starting any new supplement regimen, as some herbs can interact with medications or have side effects.

Biofeedback

This technique involves using electronic monitoring to gain awareness and control over certain bodily processes. For nervous stomach, biofeedback might focus on muscle tension, heart rate, or breathing patterns. By learning to control these physiological responses, individuals may be able to better manage stress and its impact on digestion.

While these alternative therapies can be helpful for some individuals, it’s important to approach them as complementary to, rather than replacements for, conventional medical advice. Always consult with a healthcare provider before starting any new treatment regimen, especially if you have ongoing or severe symptoms.

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In some cases, your stress level can cause symptoms ranging from “butterflies” to an upset stomach to increased bathroom visits. Treatment can include relaxation techniques and herbal remedies.

Having a nervous stomach can be a common occurrence in some people. According to doctors and medical science, however, it isn’t an official or diagnosable condition.

Having a nervous stomach could have to do with your emotional state or mental health, your digestive or gut health, or even a mixture of both. Rarely, it may signal something more serious going on.

Nervous stomach can also just be how your digestive system works naturally during times of stress. As well, it could be just an isolated experience.

Common symptoms of a nervous stomach may include:

• “butterflies” in the stomach
• tightness, churning, cramping, knots in the stomach
• feeling nervous or anxious
• shaking, shivering, twitching of muscles
• frequent flatulence
• stomach upset, nausea, or queasiness
• indigestion, or rapid fullness when eating
• warmth, fluttering, or bloated feeling in pit of stomach
• increased urination and bowel movements

In rare cases, a nervous stomach may strongly affect the bowels. Frequent or uncontrolled urination or bowel movements — and sometimes gagging or vomiting — can be the result of an extreme nervous stomach, but not always.

A nervous stomach can often be treated with home and natural remedies, as well as lifestyle changes.

Try herbal remedies

Certain herbs can ease nervous stomach in some people as it’s happening. If you experience nausea or queasiness, ginger root may help. Chew a piece of root, drink ginger tea, eat ginger candy, or sip some ginger ale with real ginger in it for benefit.

Other herbs, like spearmint, peppermint, lavender, or lemon balm, are also well-known antispasmodics: They may stop spasms and tightening of smooth muscle that cause stomach butterflies, flatulence, cramps, and upset. Eat a raw leaf or two from a live plant, pop a mint that contains real mint ingredients, or enjoy these herbs in a tea.

Avoid caffeine, especially coffee

The caffeine content of coffee can fuel nervousness and anxiety, making it worse. What’s more, coffee also stimulates the bowels, worsening bowel symptoms.

Wait to drink coffee until your nervous bowels calm down. Or try less stimulating caffeine drinks like green tea or oolong tea.

Practice deep breathing, mindfulness, and meditation

Mental exercises help you focus on your breath and bring you back to the present moment. This can manage stress and anxiety that cause a nervous stomach. Deep breaths can be especially helpful.

If you like meditation or have any other mental tricks that calm you down, give them a try.

Try calming diffuser oils or incenses

Herbal incenses, or essential oils used as aromatic diffusers, have been known to help some people with anxiety.

Purchase products with calming herbs like chamomile, lavender, vetiver, or rose. Follow the product’s directions. Combine this with some relaxing time and space for yourself when dealing with a nervous stomach.

Find space for yourself to relax

Ultimately, find time and space for yourself to clear your head and take control of your nervousness, even if it must be total alone time. Don’t be afraid to excuse yourself, even from an important event.

If talking to a friend, family member, or loved one helps, do so during this time. Talking with someone you trust can help you overcome anxiety.

Most likely, you’ll get a nervous stomach because you’re simply nervous. It can happen to anyone.

The brain and gut are connected via the vagus nerve, one of the largest nerves in the body. This nerve sends signals from the brain to gut and vice versa, increasing digestive irritability and irregularity when stress and anxiety occurs.

If you have symptoms of a nervous stomach on a regular basis and especially if your symptoms are progressively getting worse, you may need to give more attention to your stress levels and digestive health.

In rare instances, nervous stomach may signal an underlying health problem. If nervous stomach is a common experience for you, check in with your doctor.

They will help rule out other issues that may be affecting your stomach, such as:

• irritable bowel syndrome
• peptic ulcer disease
• inflammatory bowel disease
• celiac disease
• anxiety disorder

In even rarer instances, nervous stomach may be related to gallstones or vagus nerve damage.

Otherwise, nervous stomach is a completely normal occurrence that is easily managed.

Certain treatments are a quick fix for a nervous stomach. However, if it’s a common and troublesome occurrence, here’s some more holistic lifestyle approaches that may be helpful.

Manage stress in your life

A nervous stomach could mean that you’re simply in a nervous state. Are you undergoing a lot of stress lately? Do you have a big event, job interview, or nerve-wracking experience coming up? You could just be nervous about it, and it will pass.

If you’re dealing with chronic stressful experiences and a lot of nervous stomach symptoms every day, on the other hand, finding time and ways to manage that stress is essential. Your nervous stomach could then subside.

Improve gut health

A nervous stomach could be an indicator that you have a digestive condition. It could also mean both stress levels and digestive health need improving. Dealing with lots of indigestion, bloating, and fullness with nervous stomach are strong signs of this.

Try simple changes to your diet like eating more fiber- and probiotic-rich foods, or take fiber or probiotic supplements. Preliminary studies on mice like this one from 2011 have shown that probiotics may help ease anxiety with gut symptoms, via action on the vagus nerve.

Talk to your doctor before making major diet changes and taking supplements — especially if you take medications.

Switch up meals

Try eating smaller meals instead of big ones. Your digestion may be impeded, which could be causing your nervous stomach. It helps to eat smaller, lighter meals with easy-to-digest foods when dealing with stomach butterflies. You can also try eating more frequent meals and snacks on the lighter end, instead of three heavy meals each day.

Leafy, bitter greens like kale, spinach, and lettuce in salads are especially recommended.

Try exercising more

Finding a physical outlet for stress and anxiety may reduce its negative impact on the digestive system. Exercise and physical activity, like yoga, could be helpful.

Nervous stomach: Symptoms, causes, and remedies

Doctors may use the terms “nervous stomach” or “anxiety stomach” to refer to symptoms, such as nausea or bloating, that are unrelated to any gastrointestinal (GI) conditions.

A nervous stomach is one example of how a person’s emotions can affect their body. The treatments for a nervous stomach often include techniques to reduce anxiety, stress, and tension.

In this article, learn about the causes, symptoms, and treatments of a nervous stomach, as well as how to prevent it from happening again.

A nervous stomach can mirror the symptoms of some GI disorders. These include conditions such as irritable bowel syndrome (IBS), Crohn’s disease, ulcerative colitis, and gastroenteritis, which is a bacterial or viral stomach infection.

The symptoms of a nervous stomach can include:

• cramps
• changes in appetite
• diarrhea
• indigestion
• nausea
• constipation

Children can often experience symptoms of a nervous stomach. They may describe their symptoms differently than adults. They may refuse to go to school or frequently report stomach pain without presenting any other signs of an infection.

The GI tract has its own nervous system called the enteric nervous system. Nerve endings in the stomach respond to stress hormones that the brain releases. This is part of the “fight-or-flight” response, which causes stress hormones to signal the stomach to slow down so that more blood can pump to the lungs and muscles.

People can experience high levels of stress on a regular basis, which can mimic those of a fight-or-flight response. Some stress-related triggers of a nervous stomach include:

• an upcoming event, such as a test or presentation
• financial problems
• relationship or family problems
• divorce
• changes at work
• moving home
• the death of a loved one
• chronic illness

A nervous stomach can give someone “butterflies” in their stomach or even make them feel as though they need to vomit.

Sometimes, people refer to IBS as a nervous stomach. However, a person can have a nervous stomach without having IBS. A diagnosis of IBS requires symptoms to occur consistently for at least 3 months. IBS symptoms also often improve with dietary and lifestyle changes.

Although it may be possible to treat the symptoms of a nervous stomach at home, some people may prefer to speak with a healthcare professional.

Some of the potential triggers that a person might need to address to reduce their symptoms include pressures relating to school, work, family, or relationships.

Examples of treatments for a nervous stomach include:

• Therapy: Seeing a psychiatrist or therapist may help a person make changes to reduce the stress in their life. No one can eliminate stress, but a therapist can help a person identify ways to cope better when they do experience it.
• Medications: In some instances, a person may need to take medication to reduce their anxiety and stress levels. Treating anxiety and depression may also help reduce the incidence of nervous stomach.
• Meditation: Meditation can reduce anxiety and stress by enhancing a person’s focus and mindfulness. Meditating involves sitting or lying down in a quiet room and focusing on the breath. Some people may choose to repeat a mantra to help them focus their energy and relieve stress. Taking even 10–15 minutes a day for meditation might help some individuals reduce their nervous stomach symptoms.
• Foods: It is often a good idea to limit foods that can worsen a nervous stomach. These may vary among individuals, but common culprits include dairy products and caffeinated beverages, such as coffee, chocolate, soda, and tea.
• Stress-relieving activities: Engaging in activities that help reduce stress, such as exercising, journaling, reading, listening to music, or talking with friends, can help. Sometimes, a person may find that they can also relieve stress by reducing the number of commitments in their daily schedule.
• Natural remedies: Ginger, which people can sip as a tea, chew on as a root, or take as a supplement, may help alleviate mild gastrointestinal symptoms, including nausea. Drinking peppermint tea or smelling peppermint oil may also reduce nervous stomach symptoms.

A doctor can also recommend specific treatments once they know the details of a person’s health history.

A nervous stomach can cause symptoms that are similar to those of chronic GI disorders. If a person experiences these symptoms on a regular basis, a doctor may diagnose them with IBS.

Treating any underlying stressors may help reduce the incidence of a nervous stomach, alleviate the symptoms, and improve a person’s quality of life.

Irritable Bowel Syndrome – Services

What is Irritable Bowel Syndrome (IBS)?

Irritable bowel syndrome (IBS) is a fairly common disease in which, despite the absence of any painful changes in the internal organs, people experience bouts of severe abdominal pain, accompanied by diarrhea, bloating or constipation.

For information

According to experts, 10 to 15% or more of all adults suffer from irritable bowel syndrome (mostly young and mature people). Women suffer from IBS more often than men and tend to develop more severe forms of the disease. Irritable bowel syndrome does not belong to the group of dangerous diseases, however, without adequate treatment, this disorder significantly reduces the quality of human life.

Causes

Irritable bowel syndrome belongs to the group of functional disorders.

That is, this condition occurs in people in whom even the most thorough examination cannot detect any painful changes either in the stomach, or in the intestines, or in other internal organs that could explain the observed symptoms. The exact causes of irritable bowel syndrome are currently unknown, and numerous clinical studies show that the most likely basis for the development of this disease is a violation of the complex program of regulation of the intestine under the influence of the following factors:

• stress, chronic fatigue
• hereditary predisposition
• consumption of certain foodstuffs
• changes in the composition of the intestinal microflora

IBS and stress

The association of stress with the development of irritable bowel syndrome has been proven by numerous observations that have shown a significant increase in the frequency and severity of the disease in people subject to strong emotional experiences (loss of relatives or friends, unfavorable family environment) or chronic overwork on work.

IBS and nutrition

Many people with irritable bowel syndrome experience increased abdominal pain or diarrhea after eating milk, eggs, grains (especially wheat products), nuts, soy products, red meat (beef, pork).

Pay attention

If you notice that the symptoms of the disease are aggravated after eating the above products, as well as milk or cereals (any flour products), be sure to get an examination by a doctor!

Symptoms and signs of irritable bowel syndrome

The main symptom of irritable bowel syndrome is sudden and recurring attacks of pain or discomfort in the abdomen.

Many people with IBS experience cutting, twisting, cramping pains similar to those of food poisoning or diarrhea (or the feeling of an urgent need to defecate). After a bowel movement, abdominal pain either completely disappears or becomes much weaker. Some people with IBS experience diarrhea at the same time as the abdominal pain, while others experience constipation. Attacks of abdominal pain with constipation (or diarrhea) can occur several times a week or more often (up to several times a day). The total duration of one period of illness can be several months or years.

Despite the fact that the symptoms of IBS cause significant discomfort, less than 1/3 of patients go to the doctor, considering the symptoms of the disease as a manifestation of food poisoning, indigestion, a personal feature of their digestive tract, or a sign of diseases of other internal organs. People with IBS often may also have symptoms of functional dyspepsia: pain or discomfort in the abdomen, bloating, frequent belching, which are often perceived as symptoms of gastritis or stomach ulcers.

When should I see a doctor?

Symptoms of irritable bowel syndrome can be completely indistinguishable from signs of some dangerous diseases of the intestines and other internal organs (Crohn’s disease, ulcerative colitis, intestinal cancer, intestinal infections), which require urgent medical attention and special treatment.

Contact the Medline clinic if :

• diarrhea contains blood or if you notice bloody discharge from the anus
• recent blood tests show that you have anemia (low hemoglobin)
• you started to lose weight for an unknown reason
• attacks of diarrhea and abdominal pain wake you up at night and force you out of bed

• along with abdominal pain and diarrhea there is an increase in body temperature
• diarrhea or constipation gets worse over time and does not respond to usual treatment
• someone in your family has had or has celiac disease, bowel cancer, ovarian cancer, Crohn’s disease, or ulcerative colitis
• Diarrhea (more frequent and loose stools) started suddenly and lasts more than 6 weeks in a person over 60 years of age

come back

How to cure irritable bowel syndrome?

Irritable bowel syndrome — is a chronic disease affecting every tenth person in the world. Symptoms of the disease include abdominal pain, bloating, increased gas production, alternating constipation and diarrhea, and changes in habitual stool frequency.

IBS is not considered a dangerous disorder that leads to other diseases, but is associated with a deterioration in the quality of life, mood disorders and social exclusion. We figure out how to identify this disease and what to do to cure or prevent it.

Contents

• How to detect IBS?
• Where does disease come from?
• How does stress destroy the microbiota?
• What is the relationship between the gut and stress?
• How does the microbiota affect IBS symptoms?
• How to prevent or reduce symptoms?

How to detect IBS?

There are no specific tests to help identify IBS. First of all, doctors try to find out if the patient has inflammatory bowel disease, food intolerance, and other gastrointestinal diseases. When other diseases are ruled out, the doctor can make a diagnosis of IBS based on three criteria:

• Abdominal pain occurs at least once a week for the last 3 months.
• Pain associated with disorders or changes in frequency and shape of stools.
• Symptoms have been intermittent during the last 6 months.

Additional signs such as persistent fatigue, rapid weight loss, nausea, joint pain may be signs of Crohn’s disease, ulcerative colitis and other bowel disorders. Inflammatory diseases can coexist with irritable bowel syndrome and worsen its symptoms.

Where does disease come from?

IBS is called a biopsychosocial disease, the causes of which are not fully understood. physiological reasons include violations of peristalsis, which cause sharp painful contractions of the intestinal walls. Another cause of abdominal pain is the increased sensitivity of tissues to the natural processes of gas formation. Medication usually focuses on reducing specific symptoms such as diarrhea, constipation, cramps, or persistent pain.

It is believed that the disease cannot be completely cured, but the control of symptoms can improve the patient’s quality of life.

Other causes of illness are intolerance to certain foods, stress and damage to the microbiota.

How does stress destroy the microbiota?

Stress provokes changes in intestinal blood flow and changes the activity of the immune system – as a result, the intestinal walls become sensitive to irritants. Under psychological stress, the composition of the microbiota changes, and the number of pathogenic microorganisms increases. Part of the treatment for IBS is related to the regulation of stress. Yoga, meditation, breathing practices and hypnotherapy have shown themselves well. Sometimes antidepressants are one of the main treatments for those suffering from IBS.

What is the relationship between the gut and stress?

The relationship of the microbiota with stress is not one-way – there is an inverse relationship. The brain and intestines are connected through the largest nerve in the body, the vagus nerve. It controls mood, immune response, and heart rate. Researchers say that vagus nerve stimulation helps treat both nerve diseases and intestinal disorders.

One of the most important stimulants is intestinal bacteria – the relationship of the state of the microbiota with the activity of the vagus nerve and the state of the psyche has been proven and is being studied in detail. As an experimental method, IBS is being treated with fecal transplantation – but this is rather the medicine of the future.

The most accessible ways to control the microbiota are related to diet, physical activity and stress regulation.

How does the microbiota affect IBS symptoms?

Post-infectious IBS
Gut microbiota may shift after past infections and antibiotic treatment. Such an imbalance can provoke an exacerbation of the disease.
Improper diet
Adherents of a “Western diet” rich in simple carbohydrates and saturated fats are at greater risk of developing irritable bowel syndrome than those who eat a healthy, balanced diet.
Hypersensitivity
Symptoms of IBS may be more severe with lactose, fructose, gluten, citrus fruits, and gas-producing foods such as cruciferous, legumes, and carbonated drinks.

With the Atlas Microbiota Test, you can assess your bacteria balance and receive personalized nutritional advice to help you understand how to achieve intestinal comfort and good mood.

How can I prevent or reduce symptoms?

• Individual diet selection – to understand the weaknesses of your intestines, self-observation and analysis of the state of the microbiota will help.
• Fiber experiments. On the one hand, it can improve the situation, on the other hand, it can cause more gas formation, in which case it is worth discussing fiber supplements with your doctor.
• Establish an optimal diet. In this case, one should proceed from the symptoms – for diarrhea it is better to eat small portions, and for constipation, doctors recommend large portions of fiber-rich foods.
• Regular exercise will help get rid of depression and improve peristalsis.
• Training in self-regulation skills, psychotherapy, yoga, meditation – everything that helps you personally to reduce stress and anxiety.
• Probiotics can help address microbiota balance issues and improve digestion and mood.

Sign up for a free email course from the Atlas team “How to be happy and productive despite stress.” It talks about how to deal with stress scientifically and worry less about its consequences.

More about how stress affects health on the Atlas blog:

• How the microbiota fights stress and depression
• How depression affects physical condition
• How stress affects digestion

• Christopher J. Black, Alexander C. Ford, Global burden of irritable bowel syndrome: trends, predictions and risk factors, 2020

• Brian E. Lacy and Nihal K. Patel, Rome Criteria and a Diagnostic Approach to Irritable Bowel Syndrome, 2017

• Hong-Yan Qin, Chung-Wah Cheng, Xu-Dong Tang, Zhao-Xiang Bian, Impact of psychological stress on irritable bowel syndrome, 2014

• J. Philip Karl, Adrienne M. Hatch, Steven M. Arcidiacono, Sarah C. Pearce, Ida G. Pantoja-Feliciano, Laurel A. Doherty, Jason W. Soares, Effects of Psychological, Environmental and Physical Stressors on the Gut Microbiota , 2013

• Sigrid Breit, Aleksandra Kupferberg, Gerhard Rogler, Gregor Hasler, Vagus Nerve as Modulator of the Brain–Gut Axis in Psychiatric and Inflammatory Disorders, 2018

• Huiying Wang, In-Seon Lee, Christoph Braun, Paul Enck, Effect of Probiotics on Central Nervous System Functions in Animals and Humans: A Systematic Review, 2016

• Bruno Bonaz, Thomas Bazin, Sonia Pellissier, The Vagus Nerve at the Interface of the Microbiota-Gut-Brain Axis, 2018

• Magdy El-Salhy, Jan Gunnar Hatlebakk, Odd Helge Gilja, Anja Bråthen Kristoffersen, Trygve Hausken, Efficacy of faecal microbiota transplantation for patients with irritable bowel syndrome in a randomised, double-blind, placebo-controlled study, 2019

• Stacy Menees, The gut microbiome and irritable bowel syndrome, 2018

• Camille Buscail, Jean-Marc Sabate, Michel Bouchoucha, Emmanuelle Kesse-Guyot, Serge Hercberg, Robert Benamouzig, Chantal Julia, Western Dietary Pattern Is Associated with Irritable Bowel Syndrome in the French NutriNet Cohort, 2017

• Alberto Caminero, Marlies Meisel, Bana Jabri, Elena F.