When Stress Hits Your Gut

Content.

It’s been a long, stressful week. The to-do list is endless. And then… your bowels start playing up. Maybe it’s running to the bathroom, maybe it’s bloating and constipation. Either way, if this sounds familiar, you might be dealing with IBS (Irritable Bowel Syndrome).

The Gut–Brain Connection.

Did you know your gut and brain are constantly talking? They’re linked via the vagus nerve, a two-way street.

• When you’re stressed or anxious → your gut feels it.

• When your gut isn’t happy → your mood can dip.

This is why IBS often flares up in stressful times.

What Can Help?

My go-to tool in situations such as these is Nerva! It’s an app that uses gut-directed hypnotherapy and CBT.
Research shows it’s just as effective as the low FODMAP diet (without the food restrictions). ✨ A 6-week program, 15–20 minutes a day.

Not ready for that kind of commitment? Why not trial some simple breathing first: Inhale: 4 seconds; Hold: 7 seconds; Exhale: 8 seconds. It’s a small shift, but it can help calm both your nervous system and your gut.

👉 The key takeaway: Supporting your gut isn’t only about food. Sometimes, it’s about calming your mind too.

Recipe Recommendation. Butterbean mash

I have a soft spot for all things Ottolenghi (can’t help it!). This butterbean mash is such a great way to add more legumes and switch things up. Perfect on toast or as a lighter, high-fibre swap for mashed potato.

Product Recommendation. Sirena LITE Tuna

Fun fact: I’ve recently started checking the ingredients in my pantry staples, and was surprised to find that the “Lite” version of my fave tuna (Sirena, of course) is made only with extra virgin olive oil (EVOO). The original version? A mix of sunflower oil + EVOO. I can’t taste the difference so am making the swap!

Quote.

“At the table with good friends and family, you do not become old.”

- Italian proverb.