How Chronic Bloating May Be Connected to Stress (And What To Do About It)

We often associate bloating with what we eat - beans, dairy, gluten, the usual suspects. But what if your persistent bloating isn’t just about food sensitivities or gut bugs? What if the real culprit is your nervous system?

At Husk, we work with many women who’ve tried every elimination diet and supplement but still feel bloated daily. The missing piece? Stress. Let’s explore how stress could be impacting your digestion more than you realise.

What Is Chronic Bloating (And Why It’s Not Just About Food)

Chronic bloating isn’t just the occasional post-meal puffiness. It’s that persistent, uncomfortable abdominal distension that sticks around most days. You might feel like you’re "six months pregnant" by the afternoon, even if you're eating well.

Yes, food sensitivities, SIBO, and dysbiosis can contribute but if bloating continues despite dietary changes, it’s time to zoom out and look at your stress response.

Meet Your Second Brain: The Gut-Brain Axis

Your gut and brain are in constant communication through what's known as the gut-brain axis. This pathway is regulated by the vagus nerve, a key player in your parasympathetic nervous system, aka your "rest and digest" mode.

When you're chronically stressed, anxious, or in a heightened state of alert, your body diverts energy away from digestion. Blood flow reduces, stomach acid lowers, enzyme production slows and food sits in your stomach longer, fermenting and creating gas. Hello, bloating.

The Impact of Cortisol on Digestion

Cortisol, your main stress hormone, plays a critical role here. When cortisol is constantly elevated, it can:

• Lower stomach acid and digestive enzyme output
• Reduce gut motility (leading to constipation and gas build-up)
• Increase intestinal permeability (aka "leaky gut")

Even if your diet is spot on, stress can interfere with how well you digest and absorb your food and this incomplete digestion is what often leads to bloating.

Nervous System Dysregulation = Gut Symptoms

When you’re stuck in "fight or flight" mode, your digestive system is essentially paused. You may:

• Clench your abdominal muscles unconsciously
• Eat quickly or mindlessly while distracted
• Forget to chew properly
• Feel anxious during or after meals

All of these can contribute to trapped wind, poor motility, and bloating. This is especially common in high-functioning women who are doing "everything right" but living in a constant state of stress or overdrive.

How To Support Your Nervous System (And Reduce Bloating)

You don’t need another restrictive food list, you need a more regulated nervous system.

Here are some simple ways to nourish your vagus nerve and activate your parasympathetic state:

• Deep diaphragmatic breathing before meals (aim for 5 slow belly breaths)
• Eat without screens and minimise distractions
• Chew thoroughly (aim for 20–30 chews per bite)
• Practice gentle movement like yoga or walking after meals
• Gargling, humming or cold splashing on the face can help stimulate the vagus nerve

These shifts may seem small, but they can have a profound impact on how your body digests food.

The Takeaway

Chronic bloating is often your body's way of asking for calm. If you’ve addressed the dietary side but are still bloated, it’s time to look at your stress levels and nervous system health.

You deserve to feel comfortable in your body. Let's help you get there from the inside out.

Need support with persistent bloating and stress? Book a 1:1 consultation to start addressing the root cause.

Or start with our Foundations of Health Guide - your step-by-step plan to reset your nervous system, support digestion, and calm your gut.