{"id":627857,"date":"2024-04-19T09:30:45","date_gmt":"2024-04-19T13:30:45","guid":{"rendered":"https:\/\/www.singlecare.com\/blog\/?p=627857"},"modified":"2026-02-05T22:07:21","modified_gmt":"2026-02-06T03:07:21","slug":"what-to-eat-when-stomach-is-upset-from-stress","status":"publish","type":"post","link":"https:\/\/www.singlecare.com\/blog\/what-to-eat-when-stomach-is-upset-from-stress\/","title":{"rendered":"What to eat when you\u2019re stressed out"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">You have a cramping, burning, or gnawing feeling in your stomach, and you know you\u2019re not hungry or sick. What\u2019s causing this discomfort? If you\u2019ve been going through a difficult period, it could be <\/span><span style=\"font-weight: 400;\">stress-induced stomach pain<\/span><span style=\"font-weight: 400;\">\u2014abdominal pain that\u2019s 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.<\/span><\/p>\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:6849,&quot;3&quot;:{&quot;1&quot;:0},&quot;9&quot;:1,&quot;10&quot;:2,&quot;12&quot;:0,&quot;14&quot;:{&quot;1&quot;:2,&quot;2&quot;:0},&quot;15&quot;:&quot;Arial&quot;}\" data-sheets-formula=\"=CONCATENATE(R[0]C[-2],R[0]C[-3],R[0]C[-1])\"><\/span><\/p>\n<p><span style=\"font-weight: 400;\">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\u2019re dealing with stress-related stomach upset.<\/span><\/p>\n<h2 id=\"can-stress-cause-stomach-pain\"><span style=\"font-weight: 400;\">Can stress cause stomach pain?<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, stress can cause stomach pain. \u201cStress-induced stomach pain, often known as <\/span><span style=\"font-weight: 400;\">functional abdominal pain<\/span><span style=\"font-weight: 400;\">, is a manifestation of the complex interplay between the brain and the digestive system, commonly known as the gut-brain axis,\u201d says <\/span><span style=\"font-weight: 400;\">Scott Keatley, RD<\/span><span style=\"font-weight: 400;\">, a dietitian at <\/span><span style=\"font-weight: 400;\">Keatley Medical Nutrition Therapy<\/span><span style=\"font-weight: 400;\"> in New York City.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">He explains that when you\u2019re stressed, your body goes into <\/span><a href=\"https:\/\/my.clevelandclinic.org\/health\/articles\/22187-cortisol\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">fight-or-flight<\/span><\/a><span style=\"font-weight: 400;\"> mode. That <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK541120\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">triggers<\/span><\/a><span style=\"font-weight: 400;\"> 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 <\/span><a href=\"https:\/\/adaa.org\/learn-from-us\/from-the-experts\/blog-posts\/consumer\/how-calm-anxious-stomach-brain-gut-connection\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">symptoms<\/span><\/a><span style=\"font-weight: 400;\">, such as:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Heartburn<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Indigestion<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Diarrhea<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cramping<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bloating<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Nausea<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vomiting<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Constipation<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increased or decreased appetite<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower abdominal pain<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Chronic stress can also <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7213601\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">disrupt gut flora<\/span><\/a><span style=\"font-weight: 400;\"> (the microbiome), further contributing to tummy troubles, says <\/span><a href=\"https:\/\/www.linkedin.com\/in\/dr-linda-khoshaba-n-m-d-875ba832\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Linda Khoshaba, NMD,<\/span><\/a><span style=\"font-weight: 400;\"> a board-certified naturopathic endocrinologist and founder of <\/span><a href=\"https:\/\/www.nesaz.com\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Natural Endocrinology Specialists (NES)<\/span><\/a><span style=\"font-weight: 400;\"> in Scottsdale, Arizona. For example, chronic stress can play a <\/span><a href=\"https:\/\/caps.byu.edu\/stress-and-the-digestive-system\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">role<\/span><\/a><span style=\"font-weight: 400;\"> in (although doesn\u2019t necessarily cause) the following gastrointestinal conditions:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Peptic ulcers<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Infections like Helicobacter pylori (H. pylori)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Irritable bowel syndrome (IBS)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Crohn\u2019s disease<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gastritis<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gastroesophageal reflux disease (GERD)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Keatley says stress may also increase the gut&#8217;s sensitivity to inflammation, enhancing one&#8217;s perception of pain.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While anti-inflammatory diets like the Mediterranean diet, Dietary Approaches to Stop Hypertension (DASH),<\/span> <span style=\"font-weight: 400;\">or Paleo might promote overall health, there&#8217;s no single best diet for stress-induced stomach pain, says Dr. Khoshaba. However, certain food groups and nutrients can be helpful. They include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">High-fiber fruits and vegetables<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whole grains<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Probiotic-rich foods<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lean proteins<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Omega-3 fatty acids<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Herbal teas<\/span><\/li>\n<\/ul>\n<p><b>RELATED: <\/b><a href=\"https:\/\/www.singlecare.com\/blog\/5-surprising-ways-stress-affects-your-body\/\"><b>6 surprising effects of stress on your body<\/b><\/a><\/p>\n<h2 id=\"10-foods-to-calm-the-stomach\"><span style=\"font-weight: 400;\">10 foods to calm the stomach<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">For times when you\u2019re 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:<\/span><\/p>\n<h3 id=\"1-peppermint\"><span style=\"font-weight: 400;\">1. Peppermint<\/span><\/h3>\n<p><a href=\"https:\/\/www.mountsinai.org\/health-library\/herb\/peppermint\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Peppermint<\/span><\/a><span style=\"font-weight: 400;\"> is often used to flavor toothpaste, gum, and tea. But did you know that it can also soothe an upset stomach? That\u2019s 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\u2019re experiencing stomach distress, peppermint capsules or tea can help soothe your symptoms.<\/span><\/p>\n<h3 id=\"2-ginger\"><span style=\"font-weight: 400;\">2. Ginger<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A powerful digestive remedy, <\/span><a href=\"https:\/\/www.hopkinsmedicine.org\/health\/wellness-and-prevention\/ginger-benefits\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">ginger<\/span><\/a><span style=\"font-weight: 400;\"> has been used for thousands of years to treat nausea, vomiting, bloating, and gas. Ginger tea, ginger ale, ginger chews, and capsules\u2014anything containing this spice can help relieve stomach upset from stress. According to <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6341159\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">research<\/span><\/a><span style=\"font-weight: 400;\">, 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.<\/span><\/p>\n<h3 id=\"3-oatmeal\"><span style=\"font-weight: 400;\">3. Oatmeal<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Oatmeal contains fiber\u2014soluble and insoluble\u2014to keep your gut healthy, says Dr. Khoshaba. <\/span><a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/food-features\/oats\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Oats<\/span><\/a><span style=\"font-weight: 400;\"> help digestion by bulking up stool and making it easier to pass, decreasing your odds of experiencing constipation or diarrhea when you\u2019re stressed out. Oats also contain <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3236515\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">beta-glucan<\/span><\/a><span style=\"font-weight: 400;\">, a type of soluble fiber that boosts beneficial fiber in the gut, which helps to foster a healthier microbiome. A healthy, balanced <\/span><a href=\"https:\/\/my.clevelandclinic.org\/health\/body\/25201-gut-microbiome\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">gut biome<\/span><\/a><span style=\"font-weight: 400;\"> prevents gas, bloating, poor digestion, and lower abdominal pain.<\/span><\/p>\n<h3 id=\"4-brat-diet-foods\"><span style=\"font-weight: 400;\">4. BRAT diet foods<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you have a <\/span><a href=\"https:\/\/www.singlecare.com\/blog\/stomach-bug\/\"><span style=\"font-weight: 400;\">stomach bug<\/span><\/a><span style=\"font-weight: 400;\">,<\/span><span style=\"font-weight: 400;\"> y<\/span><span style=\"font-weight: 400;\">our healthcare provider may recommend following a BRAT diet until symptoms like nausea, vomiting, and diarrhea resolve. But <\/span><a href=\"https:\/\/shoregastro.com\/information\/brat-diet\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">BRAT diet foods<\/span><\/a><span style=\"font-weight: 400;\"> like bananas, white rice, applesauce, and toast aren\u2019t limited to stomach virus treatment\u2014eating them can help ease stomach symptoms in anyone experiencing an upset stomach, regardless of the cause.<\/span><\/p>\n<h3 id=\"5-probiotic-rich-foods\"><span style=\"font-weight: 400;\">5. Probiotic-rich foods<\/span><\/h3>\n<p><a href=\"https:\/\/my.clevelandclinic.org\/health\/treatments\/14598-probiotics\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Probiotics<\/span><\/a><span style=\"font-weight: 400;\"> are beneficial bacteria that support a balanced gut microbiome. They keep harmful bacteria in check, support immune system function, and reduce inflammation.<\/span> <span style=\"font-weight: 400;\">Probiotics can decrease constipation, diarrhea, and stomach pain when taken regularly. While they are available in supplement form, getting your probiotics directly from <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25117939\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">food<\/span><\/a><span style=\"font-weight: 400;\"> is most beneficial. Incorporating <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5900870\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">probiotic-rich foods<\/span><\/a> <span style=\"font-weight: 400;\">such as yogurt, kimchi, sauerkraut, and kefir into your diet will help keep your gut happy during times of anxiety.<\/span><\/p>\n<h3 id=\"6-chamomile-tea\"><span style=\"font-weight: 400;\">6. Chamomile tea<\/span><\/h3>\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2995283\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Chamomile tea<\/span><\/a><span style=\"font-weight: 400;\"> 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.<\/span><\/p>\n<h3 id=\"7-licorice\"><span style=\"font-weight: 400;\">7. Licorice<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">For centuries,<\/span> <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6836258\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">licorice root<\/span><\/a><span style=\"font-weight: 400;\"> has been used in folk medicine<\/span> <span style=\"font-weight: 400;\">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).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A 2024 randomized <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC10774799\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">clinical trial<\/span><\/a><span style=\"font-weight: 400;\"> 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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\t\t<div class=\"singlecare-dynamic-newsletter-wrapper sin-newsletter-wrapper\">\n\t\t\t<span class=\"heading\">Get our mental health newsletter<\/span>\n\t\t\t<form class=\"form-wrapper\" data-newsletter-form=\"1\" data-subsource=\"Mental Health Newsletter\">\n\t\t\t\t<div class=\"input-wrapper\">\n\t\t\t\t\t<label for=\"dynamic-email\">Email<\/label>\n\t\t\t\t\t<input type=\"email\" id=\"dynamic-email\" class=\"email\" required>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"input-wrapper\">\n\t\t\t\t\t<input class=\"submit-form-btn\" type=\"submit\" value=\"Click to sign up\">\n\t\t\t\t<\/div>\n\t\t\t<\/form>\n\t\t\t<p class=\"success-message\" aria-live=\"polite\"><\/p>\n\t\t<\/div>\n\t<\/span><\/p>\n<h3 id=\"8-flaxseed\"><span style=\"font-weight: 400;\">8. Flaxseed<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you have constipation, diarrhea, or IBS triggered by stress, adding <\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/expert-answers\/flaxseed\/faq-20058354\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">ground flaxseed <\/span><\/a><span style=\"font-weight: 400;\">to your diet may provide relief over the long run. Because it\u2019s rich in soluble fiber,<\/span> <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9914786\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">flaxseed<\/span><\/a><span style=\"font-weight: 400;\"> promotes regular bowel movements and softens stool to make it pass more easily through the intestines. Flaxseed also contains <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7731202\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">lignans<\/span><\/a><span style=\"font-weight: 400;\">, plant compounds associated with improved gut health. To get flaxseed\u2019s benefits, sprinkle a tablespoon onto your yogurt or oatmeal.<\/span><\/p>\n<h3 id=\"9-papaya\"><span style=\"font-weight: 400;\">9. Papaya<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Papaya contains <\/span><a href=\"https:\/\/www.britannica.com\/science\/papain\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">papain<\/span><\/a><span style=\"font-weight: 400;\">, an enzyme that helps with digestion and supports regularity. One small <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23524622\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">study<\/span><\/a><span style=\"font-weight: 400;\"> found that a papaya preparation called Caricol\u00ae 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.<\/span><\/p>\n<h3 id=\"10-electrolytes\"><span style=\"font-weight: 400;\">10. Electrolytes<\/span><\/h3>\n<p><a href=\"https:\/\/health.unl.edu\/4-home-remedies-upset-stomach-plus-6-things-avoid\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Electrolytes<\/span><\/a> <span style=\"font-weight: 400;\">from sports drinks or coconut water can help reduce dehydration-related symptoms caused by vomiting and diarrhea from gastrointestinal upset.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><b>RELATED: <\/b><a href=\"https:\/\/www.singlecare.com\/blog\/anti-inflammatory-diet\/\"><b>What\u2019s the best diet for inflammation?<\/b><\/a><\/p>\n<h2 id=\"6-foods-that-make-symptoms-worse\"><span style=\"font-weight: 400;\">6 foods that make symptoms worse<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Certain foods can make stress-induced stomach issues worse, says Keatley. Try limiting the following:<\/span><\/p>\n<h3 id=\"1-caffeine\"><span style=\"font-weight: 400;\">1. Caffeine<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Caffeine, such as <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8778943\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">coffee<\/span><\/a><span style=\"font-weight: 400;\"> 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 <\/span><a href=\"https:\/\/www.yalemedicine.org\/conditions\/gastroparesis\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">symptoms<\/span><\/a><span style=\"font-weight: 400;\"> like bloating, nausea, vomiting, and stomach pain. Too much caffeine may also <\/span><a href=\"https:\/\/www.michiganmedicine.org\/health-lab\/energy-drinks-caffeine-and-your-digestion\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">increase<\/span><\/a><span style=\"font-weight: 400;\"> anxiety and cause diarrhea, potentially worsening symptoms.<\/span><\/p>\n<h3 id=\"2-alcohol\"><span style=\"font-weight: 400;\">2. Alcohol<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Alcohol, particularly when consumed chronically and in large amounts, has several <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6826790\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">adverse effects <\/span><\/a><span style=\"font-weight: 400;\">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 <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8303153\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">microbiome<\/span><\/a><span style=\"font-weight: 400;\">, leading to digestive symptoms like diarrhea and irregular bowel movements.<\/span><\/p>\n<h3 id=\"3-spicy-foods\"><span style=\"font-weight: 400;\">3. Spicy foods<\/span><\/h3>\n<p><a href=\"https:\/\/www.uchicagomedicine.org\/forefront\/health-and-wellness-articles\/spicy-foods-healthy-or-dangerous\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Spicy foods<\/span><\/a><span style=\"font-weight: 400;\">\u2014especially when consumed in large amounts\u2014can trigger abdominal pain, heartburn, and diarrhea in certain individuals. In other words, they can make an anxious stomach feel even worse. That\u2019s because they contain <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8909049\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">capsaicin<\/span><\/a><span style=\"font-weight: 400;\">, a substance that can damage and irritate the lining of the intestines. These symptoms can be more severe in patients with <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4102147\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">IBS<\/span><\/a><span style=\"font-weight: 400;\"> and inflammatory bowel disease (<\/span><a href=\"https:\/\/www.uchicagomedicine.org\/conditions-services\/inflammatory-bowel-disease\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">IBD<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 id=\"4-fatty-or-fried-foods\"><span style=\"font-weight: 400;\">4. Fatty or fried foods<\/span><\/h3>\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6327730\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Fatty or fried foods<\/span><\/a><span style=\"font-weight: 400;\"> take longer to digest, contributing to bloating, nausea, and stomach pain\u2014exacerbating tummy troubles from stress. What\u2019s more, <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5083795\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">research<\/span><\/a><span style=\"font-weight: 400;\"> 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 <\/span><a href=\"https:\/\/health.gov\/sites\/default\/files\/2019-10\/DGA_Cut-Down-On-Saturated-Fats.pdf\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">recommends<\/span><\/a><span style=\"font-weight: 400;\"> 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.<\/span><\/p>\n<h3 id=\"5-artificial-sweeteners-and-excess-sugar\"><span style=\"font-weight: 400;\">5. Artificial sweeteners and excess sugar<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Consuming <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6363527\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">artificial sweeteners<\/span><\/a><span style=\"font-weight: 400;\"> or <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/34902573\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">excess sugar<\/span><\/a><span style=\"font-weight: 400;\"> in processed foods and soda can cause digestive issues like loose bowel movements and diarrhea. Both natural and artificial sweeteners have been <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8954387\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">shown<\/span><\/a><span style=\"font-weight: 400;\"> 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.<\/span><\/p>\n<h3 id=\"6-dairy-products\"><span style=\"font-weight: 400;\">6. Dairy products<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">In individuals who have trouble digesting lactose (<\/span><a href=\"https:\/\/www.singlecare.com\/blog\/what-is-lactose-intolerance\/\"><span style=\"font-weight: 400;\">lactose intolerance<\/span><\/a><span style=\"font-weight: 400;\"> or lactose malabsorption), <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9685681\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">dairy products<\/span><\/a><span style=\"font-weight: 400;\"> 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\u2019s population experiencing lactose malabsorption (difficulty breaking down lactose).<\/span><\/p>\n<h2 id=\"other-ways-to-manage-stress-induced-stomach-pain\"><span style=\"font-weight: 400;\">Other ways to manage stress-induced stomach pain<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Practice stress management techniques<\/b><span style=\"font-weight: 400;\">, including deep breathing, meditation, yoga, and spending time in nature, can significantly decrease stress.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Seek the help of a therapist<\/b><span style=\"font-weight: 400;\"> if you\u2019re dealing with unmanageable stress levels.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Exercise regularly<\/b><span style=\"font-weight: 400;\"> to release <\/span><a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/exercising-to-relax\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">endorphins<\/span><\/a><span style=\"font-weight: 400;\">, which counteract the toll of stress.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Practice mindful eating<\/b><span style=\"font-weight: 400;\"> by cooking smaller, more frequent meals, using gentle cooking methods like steaming and poaching, and chewing food thoroughly to help with digestion.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Set boundaries <\/b><span style=\"font-weight: 400;\">to avoid taking on more than you can handle, which can lead to stress and burnout.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Change your position<\/b><span style=\"font-weight: 400;\"> to a relaxed, upright seated position to minimize abdominal pressure while eating and for <\/span><a href=\"https:\/\/www.henryford.com\/blog\/2022\/08\/sitting-versus-standing-while-eating\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">two to three hours <\/span><\/a><span style=\"font-weight: 400;\">afterward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Take supplements <\/b><span style=\"font-weight: 400;\">like <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19083380\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">probiotics<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2213453021000112\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">L-glutamine <\/span><\/a><span style=\"font-weight: 400;\">(for gut health), or <\/span><a href=\"https:\/\/www.nccih.nih.gov\/health\/chamomile\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">chamomile<\/span><\/a><span style=\"font-weight: 400;\">, which support stress reduction to minimize stress-related gastrointestinal symptoms.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Medications<\/b><span style=\"font-weight: 400;\"> like <\/span><a href=\"https:\/\/www.singlecare.com\/prescription\/antacid\"><span style=\"font-weight: 400;\">antacids<\/span><\/a><span style=\"font-weight: 400;\"> for bothersome GI symptoms or <\/span><a href=\"https:\/\/www.singlecare.com\/drug-classes\/antidepressants\"><span style=\"font-weight: 400;\">antidepressants<\/span><\/a><span style=\"font-weight: 400;\"> for stress management might be recommended by your healthcare provider.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The bottom line? When it comes to managing symptoms, a personalized approach is best. \u201cConsult a naturopathic doctor or licensed dietitian for a tailored plan to manage your stress-induced stomach pain and improve your overall gut health,\u201d Keatley recommends.<\/span><\/p>\n<p><b>RELATED: <\/b><a href=\"https:\/\/www.singlecare.com\/blog\/natural-remedies-for-anxiety\/\"><b>10 natural remedies for anxiety<\/b><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>You have a cramping, burning, or gnawing feeling in your stomach, and you know you\u2019re not hungry or sick. What\u2019s causing this discomfort? If you\u2019ve been going through a difficult period, it could be stress-induced stomach pain\u2014abdominal pain that\u2019s triggered by stress and anxiety. Whether you have an underlying condition that intensifies during periods of [&hellip;]<\/p>\n","protected":false},"author":135,"featured_media":627660,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[11],"tags":[9777,16414,3550,553],"coauthors":[20608],"class_list":["post-627857","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-wellness","tag-anxiety","tag-digestive-health","tag-gut-health","tag-nutrition","wpautop"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.4 (Yoast SEO v27.4) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>What to eat when stomach is upset by stress<\/title>\n<meta name=\"description\" content=\"Discover how stress impacts digestion, nutrient absorption, and gut health. 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