The Impact of Stress on the Gut and Mind: What is the Brain-Gut-Microbiota Axis?

You’ve probably heard the phrase, “It’s all because of stress!” many times. But is it really true? Scientific research, especially in recent years, shows just how accurate this statement can be. Chronic stress deeply affects not only our mood but also our gut health. Stress plays a significant role in the development of many common health issues such as depression, anxiety, irritable bowel syndrome (IBS), and inflammatory bowel diseases (IBD).

What is the Brain-Gut-Microbiota Axis?

The systems responsible for managing stress in our body impact not only our psychological well-being but also our physical health. This is where the Brain–Gut–Microbiota Axis comes into play. Through this system, the stress response in our brain is transmitted to our gut. When stress persists over a long period, this connection can become disrupted, opening the door to both mental and digestive disorders.

The Scientific Link Between Stress and Gut Health

• People with IBS and IBD have up to a 50% higher risk of developing depression and anxiety.

• Individuals with depression and anxiety are also more likely to develop IBS and IBD.

• Chronic stress increases intestinal permeability and leads to an imbalance in gut microbiota.

• This stress-triggered cycle worsens symptoms and lowers quality of life.

  
  

Who is at Risk?

• Those experiencing chronic stress

• People with frequent emotional ups and downs

• Individuals with digestive issues

• People with low resilience and limited coping capacity

  
  

So, What’s the Solution?

Breaking this complex cycle requires a holistic approach. Here are some evidence-based suggestions:

• Eat foods rich in fiber and prebiotics: Support your gut microbiota balance to help reduce the effects of stress.

• Learn to manage stress: Techniques like mindfulness, breathing exercises, and walking can help you keep stress levels under control.

• Consider psychobiotic support: Certain probiotics may help alleviate stress-related gut symptoms.

• Prioritize your sleep: Quality sleep is crucial for both mental and gut health.

• Seek support: Don’t hesitate to get professional help for long-term stress, digestive problems, or mental health concerns.

  
  

Do You Want to Support Your Gut and Mind Health?

If you want your mind and gut to feel better, let’s create a personalized roadmap just for you. Get in touch with me for tailored nutrition advice and a stress management plan!

Reference: Santos, J., Maran, P. L., & Rodríguez-Urrutia, A. (2025). Stress, microbiota, and the gut–brain axis in mental and digestive health. Medicina Clínica. In Press, Corrected Proof.