Most people know that stress can cause headaches or tension, but its effect on the gut is often underestimated. For those living with irritable bowel syndrome (IBS), emotional strain can trigger or intensify symptoms such as bloating, cramps, or changes in bowel habits. Research continues to show that stress doesn’t just affect how we feel — it affects how we digest. This article explores the connection between stress and IBS, why the two are so closely linked, and what you can do to reduce flare-ups and support long-term gut health, including reasons to consider booking an online consultation for IBS.
If smoking is one of your stress support mechanisms, you’ll also need to consider how smoking also impacts IBS. You can find out more about this in our article Smoking and IBS.
Can Stress Cause IBS?
Stress can have a powerful effect on your digestion, and for some people, it may even play a part in the development of IBS. While stress on its own doesn’t always cause IBS, it can disrupt the delicate balance between your brain and gut, making your digestive system more sensitive and reactive over time.
When you’re under stress, your body releases hormones like cortisol and adrenaline, which divert energy away from digestion to help you cope with perceived threats. This natural “fight or flight” response slows gut motility, alters blood flow to the intestines, and can change the balance of bacteria in the gut. If these stress responses happen often or go on for long periods, they can make digestion irregular and contribute to the development of IBS symptoms [1].
Researchers have found that people who experience high levels of chronic stress or anxiety are more likely to develop IBS, especially when combined with other triggers such as infection, poor diet, or hormonal changes [1][2]. In other words, stress may not be the sole cause but it can set the stage for IBS to develop or make an existing sensitivity worse.
Learning to manage stress is therefore a key part of improving gut health, not just for symptom relief but also for long-term digestive stability.
Can Stress Exacerbate IBS Symptoms?
If your IBS tends to flare up during busy or difficult times, stress could be a key part of the picture. While it isn’t usually the root cause of IBS, stress can make symptoms worse and trigger flare-ups in people who are already sensitive. You might notice more bloating, cramps, or changes in bowel habits when you’re under pressure, whether that’s a demanding week at work, family worries, or emotional strain.
The stress hormones, cortisol and adrenaline, divert energy away from digestion, slow gut movement, and increase sensitivity in the intestines, which can lead to an overactive gut and less predictable bowel patterns [3].
In practical terms, that means the gut and brain are communicating more intensely, and the digestive system can become unsettled as a result. It’s a normal physical response to ongoing stress, not a sign that something new or serious is happening.
The encouraging part is that gentle, consistent self-care can help calm things down. Even small steps like taking regular breaks, breathing slowly when you feel tense, or setting aside time to relax before bed can help reduce the impact of stress on your digestion and make flare-ups easier to manage.
Why Is There a Link Between Stress and IBS?
The connection between stress and IBS comes down to communication. There is a constant conversation between your gut and your brain, known as the gut–brain axis, which is a two-way network of nerves, hormones, and chemical messengers that link your emotional state to your digestive function.
When you’re stressed, your brain sends signals that trigger the release of hormones such as cortisol and adrenaline. These hormones help you stay alert in the short term but can also slow digestion, reduce blood flow to the gut, and increase sensitivity in the intestines. Over time, this can affect how your bowels move, how nutrients are absorbed, and how comfortable you feel after eating [1].
Stress can also influence the balance of bacteria in your gut (what’s often called the microbiome). Research suggests that ongoing stress can reduce beneficial bacteria and allow less helpful strains to thrive, which may increase bloating, inflammation, or changes in stool consistency [4].
Emotional well being plays a big part in this process, too. Anxiety, worry, or low mood can amplify signals along the gut-brain axis, making digestion feel unpredictable or uncomfortable. This is why people with IBS often find that emotional ups and downs are mirrored by changes in their gut [4].
The takeaway is simple: your gut and brain are deeply connected. By supporting one, you naturally support the other. Reducing stress, even in small ways, can help restore calm and balance to both.
Everyday Tips to Manage Stress and Reduce IBS Flare-Ups
Managing stress doesn’t have to mean overhauling your entire lifestyle. Often, small, steady changes can make a big difference to how your gut feels each day. By giving your body regular signals of calm, you can help reduce IBS flare-ups and support smoother digestion.
Start with your breathing. When you feel tense, take a moment to pause and breathe slowly: in through your nose for four seconds, hold for a moment, and out through your mouth for six. This simple exercise activates the body’s relaxation response, easing both stress and gut tension.
Move your body gently but regularly. Activities like walking, yoga, or swimming help regulate digestion and release built-up stress hormones. Even ten minutes of stretching or light movement after meals can support gut motility and prevent discomfort.
Eat mindfully. Try to sit down for meals without distractions, chew slowly, and avoid rushing. Regular eating times and balanced meals with fibre, lean protein, and healthy fats help stabilise blood sugar and prevent digestive stress.
Prioritise good sleep. A consistent bedtime routine supports both mental and digestive recovery. Aim for seven to eight hours each night, avoid screens before bed, and create a calm, comfortable sleep environment to help your body unwind.
Create moments of calm throughout the day. Whether it’s journalling, listening to music, or spending time outdoors, find small rituals that help you relax. As research shows, consistent stress management can improve both mood and gut function [2][3].
These habits might seem simple, but practiced daily, they can help reset the gut-brain connection and reduce the impact of stress on IBS symptoms.
Coping with IBS During Unavoidable Stress
Sometimes stress can’t be avoided. Life events such as illness, bereavement, or major change can place a real strain on both mind and body. During these times, IBS symptoms may naturally feel more noticeable, but that doesn’t mean you’re powerless. Gentle consistency and self-care can make a genuine difference in how your gut responds.
Keep a simple, steady routine
Even when things feel unpredictable, try to maintain regular mealtimes and sleep patterns. This helps keep your gut in rhythm and gives your body a sense of stability. Choose foods that are familiar and easy to digest, and avoid making big dietary changes when you’re already under emotional strain.
Be kind to yourself
During difficult periods, it’s normal for symptoms to fluctuate. Rather than pushing through discomfort, give yourself permission to rest. Short walks, light stretching, or simply taking a few quiet minutes can help calm your nervous system and reduce digestive tension.
Stay connected
Talking with someone you trust, whether that’s a friend, family member, or counsellor, can ease emotional pressure. Sharing how you feel can help lighten the load, which in turn supports the gut–brain connection.
Focus on comfort and care
Warm baths, herbal teas, or a hot water bottle on the stomach can soothe cramping and offer a sense of calm. These small acts of physical comfort send powerful signals of safety to your body.
Stressful times can’t always be avoided, but with gentle attention and self-compassion, you can help your gut stay as settled as possible until life begins to steady again.
How a Nutritionist or Functional Medicine Practitioner Can Support You
If stress and IBS are affecting your daily life, working with a professional can help you regain balance and clarity. A nutritionist or functional medicine practitioner looks beyond symptoms to understand the deeper causes, including how stress, diet, hormones, and gut health interact.
Through a detailed consultation, they can help you identify triggers that may be contributing to your symptoms, such as certain foods, lifestyle habits, or patterns of emotional strain. From there, they’ll design a personalised nutrition and lifestyle plan that supports both your digestion and your body’s stress response.
This may include adjusting your diet to stabilise blood sugar, recommending specific nutrients or supplements to support the gut–brain axis, and introducing gentle stress-management techniques that fit your routine. Some practitioners may also suggest gut health tests to assess gut bacteria balance, inflammation, or hormone levels, offering a clearer picture of what’s happening inside your body.
Working with an experienced practitioner provides structure and reassurance, helping you make gradual, sustainable changes rather than quick fixes. At IBS Clinics, we take this holistic approach (combining expert testing, nutrition, and lifestyle guidance) to help you calm your gut, strengthen your resilience, and move towards long-term digestive well being.
Next Steps: Take Control of Your Gut Health
If you’ve noticed a link between stress and your IBS symptoms, that awareness is an important first step. Understanding how your emotions, lifestyle, and digestion are connected gives you the power to make meaningful changes. Even small, consistent actions can lead to real improvement over time.
Take a moment to reflect on when your symptoms tend to appear or worsen. Do they flare up during stressful weeks, big life changes, or periods of poor sleep? Recognising these patterns helps you respond earlier, supporting your body before symptoms take hold.
At IBS Clinics, we specialise in helping people make sense of these connections. Our holistic approach combines comprehensive gut health tests, individualised nutrition plans, and lifestyle coaching to identify what’s driving your symptoms and support your recovery from every angle. We’ll help you create a plan that works with your body, not against it, focusing on long-term balance, comfort, and well being.
Whether you’re managing occasional flare-ups or living with persistent symptoms, the next step is to seek tailored guidance and support. Book a consultation with IBS Clinics to begin your personalised plan and start building a calmer gut, a clearer mind, and a stronger foundation for lasting digestive health.
Conclusion
Stress and IBS are closely connected, but that connection also means there’s real potential for improvement. When you understand how your gut and mind influence each other, you can start to make gentle, lasting changes that bring both back into balance.
By focusing on rest, nourishing your body with the right foods, and finding small ways to release daily tension, you can calm your digestive system and reduce flare-ups over time. It isn’t about eliminating stress completely (as that’s rarely possible) but about helping your body respond to it in a healthier, more balanced way.
With professional guidance and a personalised plan, recovery is absolutely achievable. At IBS Clinics, we’re here to support you with evidence-based nutrition, functional testing, and lifestyle advice designed to improve both gut health and emotional resilience. With the right tools and support, you can feel calmer, more comfortable, and confident in your long-term digestive health.
References
- Qin H-Y, Cheng C-W, Bian Z-X. (2014) Impact of psychological stress on irritable bowel syndrome. World Journal of Gastroenterology. 2014;20(39):14126-14131. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC4202343/ PMC
- Bladder & Bowel Community (2025) The Vicious Circle – IBS and Stress. Available at: https://www.bladderandbowel.org/news/vicious-circle-ibs-and-stress/ Bladder & Bowel Community
- NHS Inform (2025) IBS and your mental health. Available at: https://www.nhsinform.scot/illnesses-and-conditions/stomach-liver-and-gastrointestinal-tract/irritable-bowel-syndrome-ibs/ibs-and-your-mental-health/ NHS inform
- The IBS Network (2018) Stress & IBS: What’s the link and why does it matter? Available at: https://www.theibsnetwork.org/blog/stress-ibs-whats-the-link-and-why-does-it-matter/ theibsnetwork.org
Author – Tracey Randell
At IBS Clinics, Tracey Randell, a renowned Nutritional Therapist and one of the few IFM Certified Practitioners in the UK, extends her specialised knowledge and unique approach to managing and treating IBS and other gut-related conditions effectively.
Tracey’s profound understanding of Functional Medicine allows her to connect the dots for complex health conditions, identifying and addressing the root causes to curate personalised and comprehensive health plans for her patients. Her holistic approach focuses on resolving underlying imbalances and optimising gut health, enabling the body to correct other issues and attain overall well-being.
At IBS Clinics, we are dedicated to being your partner in navigating your gut-related health concerns, offering expert care and individualised treatment plans to alleviate your IBS symptoms and enhance your quality of life.
You can read more about Tracey on our About page here.
DISCLAIMER: The information provided in this article is intended for general informational purposes only and should not be construed as medical advice, diagnosis, or treatment. The products and methods mentioned are not a substitute for professional medical advice from a trained healthcare specialist. Always seek the guidance of your doctor or other qualified health professional with any questions you may have regarding your health or a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. Use of the information and products discussed is at your own risk.
