What to eat when you’re stressed out

You have a cramping, burning, or gnawing feeling in your stomach, and you know you’re not hungry or sick. What’s causing this discomfort? If you’ve been going through a difficult period, it could be stress-induced stomach pain—abdominal pain that’s triggered by stress and anxiety. Whether you have an underlying condition that intensifies during periods of excess stress or your pain is caused by a single, stressful event, abdominal distress is no picnic.

The good news? You can prevent this type of stomachache with a healthy diet rich in fiber and help your tummy troubles by eating certain soothing foods while avoiding others. Keep reading to learn the best foods to eat and what to avoid when you’re dealing with stress-related stomach upset.

Can stress cause stomach pain?

Yes, stress can cause stomach pain. “Stress-induced stomach pain, often known as functional abdominal pain, is a manifestation of the complex interplay between the brain and the digestive system, commonly known as the gut-brain axis,” says Scott Keatley, RD, a dietitian at Keatley Medical Nutrition Therapy in New York City.

He explains that when you’re stressed, your body goes into fight-or-flight mode. That triggers your pituitary gland to stimulate the release of cortisol from your adrenal glands. Cortisol can affect gastrointestinal motility (movement) by speeding up or slowing down digestion, says Keatley. It can also lead to changes in blood flow to the digestive tract, interfering with nutrient absorption. As a result, you may experience gastrointestinal symptoms, such as:

• Heartburn
• Indigestion
• Diarrhea
• Cramping
• Bloating
• Nausea
• Vomiting
• Constipation
• Increased or decreased appetite
• Lower abdominal pain

Chronic stress can also disrupt gut flora (the microbiome), further contributing to tummy troubles, says Linda Khoshaba, NMD, a board-certified naturopathic endocrinologist and founder of Natural Endocrinology Specialists (NES) in Scottsdale, Arizona. For example, chronic stress can play a role in (although doesn’t necessarily cause) the following gastrointestinal conditions:

• Peptic ulcers
• Infections like Helicobacter pylori (H. pylori)
• Irritable bowel syndrome (IBS)
• Crohn’s disease
• Gastritis
• Gastroesophageal reflux disease (GERD)

Keatley says stress may also increase the gut’s sensitivity to inflammation, enhancing one’s perception of pain.

While anti-inflammatory diets like the Mediterranean diet, Dietary Approaches to Stop Hypertension (DASH), or Paleo might promote overall health, there’s no single best diet for stress-induced stomach pain, says Dr. Khoshaba. However, certain food groups and nutrients can be helpful. They include:

• High-fiber fruits and vegetables
• Whole grains
• Probiotic-rich foods
• Lean proteins
• Omega-3 fatty acids
• Herbal teas

RELATED: 6 surprising effects of stress on your body

10 foods to calm the stomach

For times when you’re under acute stress, it may be beneficial to focus on foods that are known to be soothing to the stomach. Easy-to-digest, mild foods are best for a nervous stomach, such as:

1. Peppermint

Peppermint is often used to flavor toothpaste, gum, and tea. But did you know that it can also soothe an upset stomach? That’s because peppermint contains the antispasmodic compounds menthol and methyl salicylate, which have relaxing effects on the gastrointestinal system, reducing pain, bloating, and gas. If you’re experiencing stomach distress, peppermint capsules or tea can help soothe your symptoms.

2. Ginger

A powerful digestive remedy, ginger has been used for thousands of years to treat nausea, vomiting, bloating, and gas. Ginger tea, ginger ale, ginger chews, and capsules—anything containing this spice can help relieve stomach upset from stress. According to research, ginger tea also helps relieve constipation, diarrhea, heartburn, and indigestion. You can make a simple tea by steeping raw, peeled ginger in boiling water to use this remedy.

3. Oatmeal

Oatmeal contains fiber—soluble and insoluble—to keep your gut healthy, says Dr. Khoshaba. Oats help digestion by bulking up stool and making it easier to pass, decreasing your odds of experiencing constipation or diarrhea when you’re stressed out. Oats also contain beta-glucan, a type of soluble fiber that boosts beneficial fiber in the gut, which helps to foster a healthier microbiome. A healthy, balanced gut biome prevents gas, bloating, poor digestion, and lower abdominal pain.

4. BRAT diet foods

If you have a stomach bug, your healthcare provider may recommend following a BRAT diet until symptoms like nausea, vomiting, and diarrhea resolve. But BRAT diet foods like bananas, white rice, applesauce, and toast aren’t limited to stomach virus treatment—eating them can help ease stomach symptoms in anyone experiencing an upset stomach, regardless of the cause.

5. Probiotic-rich foods

Probiotics are beneficial bacteria that support a balanced gut microbiome. They keep harmful bacteria in check, support immune system function, and reduce inflammation. Probiotics can decrease constipation, diarrhea, and stomach pain when taken regularly. While they are available in supplement form, getting your probiotics directly from food is most beneficial. Incorporating probiotic-rich foods such as yogurt, kimchi, sauerkraut, and kefir into your diet will help keep your gut happy during times of anxiety.

6. Chamomile tea

Chamomile tea is a popular remedy with science-backed benefits for taming an upset tummy. It contains anti-inflammatory and calming properties that help relieve flatulence, upset stomach, and digestive disorders. It soothes the stomach and reduces gas by relaxing the muscles responsible for the passage of food through the intestines. It also reduces gastric acidity to reduce gastrointestinal irritation.

7. Licorice

For centuries, licorice root has been used in folk medicine to treat gastrointestinal symptoms. It soothes the stomach by increasing mucus production in the inner layer of the stomach. It shows promise in treating peptic ulcers caused by Helicobacter pylori (H. pylori).

A 2024 randomized clinical trial investigated the effects of an herbal extract called Iberogast (STW5) containing licorice, chamomile, and peppermint. Researchers found that it reduced symptoms of indigestion and gastroesophageal reflux disease (GERD). If you have stress-related indigestion or reflux, sipping on licorice tea may provide relief.

8. Flaxseed

If you have constipation, diarrhea, or IBS triggered by stress, adding ground flaxseed to your diet may provide relief over the long run. Because it’s rich in soluble fiber, flaxseed promotes regular bowel movements and softens stool to make it pass more easily through the intestines. Flaxseed also contains lignans, plant compounds associated with improved gut health. To get flaxseed’s benefits, sprinkle a tablespoon onto your yogurt or oatmeal.

9. Papaya

Papaya contains papain, an enzyme that helps with digestion and supports regularity. One small study found that a papaya preparation called Caricol® improved heartburn, bloating, and constipation in individuals with IBS. Papaya is also high in fiber, which promotes normal bowel movements. To improve digestive function, eat fresh papaya or take a supplement containing papain.

10. Electrolytes

Electrolytes from sports drinks or coconut water can help reduce dehydration-related symptoms caused by vomiting and diarrhea from gastrointestinal upset.

Dr. Khoshaba notes that adequate hydration (around eight glasses daily) is crucial for healthy digestion and can help alleviate constipation, a common stress-induced stomach pain symptom.

RELATED: What’s the best diet for inflammation?

6 foods that make symptoms worse

Certain foods can make stress-induced stomach issues worse, says Keatley. Try limiting the following:

1. Caffeine

Caffeine, such as coffee and energy drinks, increases stomach acid production and may delay gastric emptying. This means it may slow the pace that food moves through your digestive system, which can cause symptoms like bloating, nausea, vomiting, and stomach pain. Too much caffeine may also increase anxiety and cause diarrhea, potentially worsening symptoms.

2. Alcohol

Alcohol, particularly when consumed chronically and in large amounts, has several adverse effects on the gastrointestinal tract. It can cause heartburn by interfering with the muscles separating the stomach from the esophagus. It also increases gastric acid secretion, leading to irritation and inflammation. Alcohol also impacts the microbiome, leading to digestive symptoms like diarrhea and irregular bowel movements.

3. Spicy foods

Spicy foods—especially when consumed in large amounts—can trigger abdominal pain, heartburn, and diarrhea in certain individuals. In other words, they can make an anxious stomach feel even worse. That’s because they contain capsaicin, a substance that can damage and irritate the lining of the intestines. These symptoms can be more severe in patients with IBS and inflammatory bowel disease (IBD).

4. Fatty or fried foods

Fatty or fried foods take longer to digest, contributing to bloating, nausea, and stomach pain—exacerbating tummy troubles from stress. What’s more, research indicates that regularly consuming a high-fat diet can disrupt the gut microbiota, contributing to the development of gastrointestinal diseases. The Office of Disease Prevention and Health Promotion recommends limiting your intake of saturated fat (the kind found in animal fats, full-fat dairy, baked goods, and potato chips) to 10% of your daily calories.

5. Artificial sweeteners and excess sugar

Consuming artificial sweeteners or excess sugar in processed foods and soda can cause digestive issues like loose bowel movements and diarrhea. Both natural and artificial sweeteners have been shown to cause an imbalance in the gut microbiome, contributing to these issues. To spare your stomach during stressful periods, play it safe by avoiding these sweeteners.

6. Dairy products

In individuals who have trouble digesting lactose (lactose intolerance or lactose malabsorption), dairy products like milk, cheese, and ice cream can cause nausea, stomach pains, and diarrhea. Lactose is a type of carbohydrate, or milk sugar, that requires an enzyme called lactase to be broken down. As you age, lactase production decreases, with an estimated 68% of the world’s population experiencing lactose malabsorption (difficulty breaking down lactose).

Other ways to manage stress-induced stomach pain

According to Dr. Khoshaba, managing stress-induced stomach pain typically involves a holistic approach that includes healthy lifestyle choices, alternative therapies, and traditional medicine. She recommends the following strategies to reduce stress and its impact on your stomach:

• Practice stress management techniques, including deep breathing, meditation, yoga, and spending time in nature, can significantly decrease stress.
• Seek the help of a therapist if you’re dealing with unmanageable stress levels.
• Exercise regularly to release endorphins, which counteract the toll of stress.
• Practice mindful eating by cooking smaller, more frequent meals, using gentle cooking methods like steaming and poaching, and chewing food thoroughly to help with digestion.
• Set boundaries to avoid taking on more than you can handle, which can lead to stress and burnout.
• Change your position to a relaxed, upright seated position to minimize abdominal pressure while eating and for two to three hours afterward.
• Take supplements like probiotics, L-glutamine (for gut health), or chamomile, which support stress reduction to minimize stress-related gastrointestinal symptoms.
• Medications like antacids for bothersome GI symptoms or antidepressants for stress management might be recommended by your healthcare provider.

The bottom line? When it comes to managing symptoms, a personalized approach is best. “Consult a naturopathic doctor or licensed dietitian for a tailored plan to manage your stress-induced stomach pain and improve your overall gut health,” Keatley recommends.

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