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. The good news is that dietary modifications, such as eating bland foods and avoiding trigger foods, can help manage your symptoms.<\/p>\n
Stress can trigger or worsen abdominal pain through the gut-brain axis, including in people with functional GI disorders<\/p>\n
Scott Keatley<\/a>, RD, a dietitian at Keatley Medical Nutrition Therapy in New York City, explains that when you\u2019re stressed, your body goes into fight-or-flight<\/a> mode. That triggers<\/a> 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<\/a>, such as:<\/p>\n Chronic stress can also disrupt gut flora<\/a> (the microbiome), further contributing to tummy troubles, says Linda Khoshaba, NMD,<\/a> a board-certified naturopathic endocrinologist and founder of Natural Endocrinology Specialists (NES)<\/a> in Scottsdale, Arizona. For example, chronic stress may be associated with the following gastrointestinal conditions:<\/p>\n Keatley says stress may also increase the gut’s sensitivity to inflammation, enhancing one’s perception of pain.<\/p>\n RELATED: <\/b>6 surprising effects of stress on your body<\/b><\/a><\/p>\n 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:<\/p>\n Peppermint<\/a> 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 has 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. However, note that if you have acid reflux, GERD, or gallbladder problems, peppermint may actually worsen your symptoms.<\/p>\n A powerful digestive remedy, ginger<\/a> has been used for thousands of years to treat nausea, vomiting, bloating, and gas. Ginger tea, ginger ale, ginger chews, and capsules can help relieve stomach upset from stress. Some research<\/a> has found that ginger may help relieve nausea. You can make a simple tea by steeping raw, peeled ginger in boiling water to use this remedy.<\/p>\n Oatmeal contains fiber, soluble and insoluble, to keep your gut healthy, says Dr. Khoshaba. Oats<\/a> may help support regular bowel movements and can be a gentle option when tolerated. Oats also contain beta-glucan<\/a>, a type of soluble fiber that boosts beneficial bacteria in the gut, which helps to foster a healthier microbiome. A healthy, balanced gut biome<\/a> prevents gas, bloating, poor digestion, and lower abdominal pain.<\/p>\n If you have a stomach bug<\/a>, bland foods may be easier to tolerate until symptoms like nausea, vomiting, and diarrhea resolve. BRAT stands for bananas, rice, applesauce, and toast. These types of foods may be easier to handle when your stomach is not quite right.<\/p>\n Probiotics<\/a> are beneficial bacteria that support a balanced gut microbiome. They keep harmful bacteria in check, support immune system function, and reduce inflammation. Some probiotics can help with constipation, diarrhea, and stomach pain, although benefits vary based on the product and strain. While they are available in supplement form, you can also get your probiotics directly from food<\/a>. Incorporating probiotic-rich foods<\/a> such as yogurt, kimchi, sauerkraut, and kefir into your diet may help support gut health. However, keep in mind that fermented foods (like kimchi or sauerkraut) can actually aggravate reflux and bloating.<\/p>\n Chamomile tea<\/a> is a popular remedy for taming an upset tummy. It contains anti-inflammatory and calming properties that help relieve flatulence, upset stomach, and digestive disorders. It may help relax stomach muscles and reduce acidity. Some people may find chamomile to be soothing for an upset stomach.<\/p>\n For centuries, licorice root<\/a> has been used in folk medicine to treat gastrointestinal symptoms and soothe the stomach.<\/p>\n If you have stress-related indigestion or reflux, sipping on licorice tea may provide relief. However, keep in mind that licorice contains glycyrrhizin<\/a>, which can cause serious medical problems and interact with certain drugs. Check with a healthcare provider before adding licorice to your diet.<\/p>\n If you have constipation, diarrhea, or IBS triggered by stress, adding ground flaxseed <\/a>to your diet may provide relief over the long run. Because it\u2019s rich in soluble fiber, flaxseed<\/a> promotes regular bowel movements and softens stool to make it pass more easily through the intestines. Flaxseed also contains lignans<\/a>, plant compounds associated with improved gut health. To get flaxseed\u2019s benefits, sprinkle a tablespoon onto your yogurt or oatmeal.<\/p>\n Papaya contains papain, an enzyme that helps with digestion and supports regularity. Some research<\/a> has found that eating ripe papaya or drinking papaya juice can help with digestion and GERD symptoms.<\/p>\n Electrolytes<\/a> from sports drinks or rehydration solutions can help reduce dehydration-related symptoms caused by vomiting and diarrhea from gastrointestinal upset.<\/p>\n Dr. Khoshaba notes that adequate hydration is crucial for healthy digestion and can help alleviate constipation, a common stress-induced stomach pain symptom.<\/p>\n RELATED: <\/b>What\u2019s the best diet for inflammation?<\/b><\/a><\/p>\n Certain foods can make stress-induced stomach issues worse, says Keatley. Try limiting the following:<\/p>\n Caffeine, such as coffee<\/a> 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<\/a> like bloating, nausea, vomiting, and stomach pain. Too much caffeine may also increase<\/a> anxiety and cause diarrhea, potentially worsening symptoms.<\/p>\n Alcohol, particularly when consumed chronically and in large amounts, has several adverse effects <\/a>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<\/a>, leading to digestive symptoms like diarrhea and irregular bowel movements.<\/p>\n Spicy foods<\/a>, 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\u2019s because they contain capsaicin<\/a>, a substance that can irritate the lining of the intestines. These symptoms can be more severe in patients with IBS<\/a> and inflammatory bowel disease (IBD<\/a>).<\/p>\n Fatty or fried foods<\/a> take longer to digest, contributing to bloating, nausea, and stomach pain\u2014exacerbating tummy troubles from stress. What\u2019s more, research<\/a> 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<\/a> limiting your intake of saturated fat (the kind found in animal fats, full-fat dairy, baked goods, and potato chips) to less than 10% of your daily calories.<\/p>\n Consuming certain artificial sweeteners<\/a> or excess sugar<\/a> in processed foods and soda can cause digestive issues like loose bowel movements and diarrhea. Some sweeteners, such as mannitol, maltitol, and xylitol, are associated with gas and diarrhea. To spare your stomach during stressful periods, play it safe by avoiding sweeteners that worsen your stomach-related symptoms.<\/p>\n In individuals who have trouble digesting lactose (lactose intolerance<\/a> or lactose malabsorption), dairy products<\/a> 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<\/a> experiencing lactose malabsorption (difficulty breaking down lactose).<\/p>\n 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:<\/p>\n Occasional stomach upset is not typically cause for concern, but if you experience persistent or severe symptoms, it\u2019s best to check in with a healthcare provider such as your primary care provider or gastroenterologist. Unexplained weight loss, fever, blood in the stool, black, tarry stools, or any other concerning symptoms should be evaluated by a healthcare provider. If you have continuing stress, anxiety, or depression, you may want to explore therapy and\/or medication. A registered dietitian can help you with dietary changes that may help reduce your symptoms.<\/p>\n\n
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10 foods and drinks that may help a stress-related upset stomach<\/h2>\n
1. Peppermint<\/h3>\n
2. Ginger<\/h3>\n
3. Oatmeal<\/h3>\n
4. BRAT foods<\/h3>\n
5. Probiotic-rich foods<\/h3>\n
6. Chamomile tea<\/h3>\n
7. Licorice<\/h3>\n
8. Flaxseed<\/h3>\n
9. Papaya<\/h3>\n
10. Electrolytes<\/h3>\n
6 foods and drinks that may worsen a nervous stomach<\/h2>\n
1. Caffeine<\/h3>\n
2. Alcohol<\/h3>\n
3. Spicy foods<\/h3>\n
4. Fatty or fried foods<\/h3>\n
5. Artificial sweeteners and excess sugar<\/h3>\n
6. Dairy products<\/h3>\n
Other ways to manage stress-induced stomach pain<\/h2>\n
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When to see a doctor<\/h2>\n