You may have often heard that stress can disrupt digestion. The main reason stress negatively impacts digestion is related to the fight or flight response that activates in our bodies during stressful situations. This response is a physiological reaction that evolved to aid survival in dangerous situations. Let’s take a closer look at the effects of stress on digestive function.
Why Stress Can Disrupt Digestion
1. Decreased Gastrointestinal Motility
When under stress, our bodies prioritize energy distribution to more vital organs to maintain life. This process decreases the motility of the gastrointestinal tract, slowing the speed at which food passes through the digestive system. This can lead to symptoms such as indigestion, bloating, constipation, or diarrhea.
2. Increased Gastric Acid Secretion
Stress can increase gastric acid secretion. While this acid is necessary for digestion, excessive amounts can irritate the stomach lining, leading to heartburn or ulcers.
3. Decreased Digestive Enzyme Secretion
In stressful situations, the secretion of digestive enzymes necessary for digestion can decrease. This outstandingly affects enzymes that break down proteins, disrupting the digestion and absorption of food and potentially leading to nutrient deficiencies.
4. Gut Microbiota Imbalance
Extended periods of stress can upset the equilibrium of the gut microbiota. The healthy microbes present in the gut play a vital role in the digestive process and immune system functioning. Consequently, the imbalance can lead to digestive difficulties and other health problems from a weakened immune system.
5. Increased Intestinal Permeability
Stress can increase the permeability of the intestinal barrier, allowing harmful substances to more easily infiltrate from the intestines into the bloodstream. This can promote inflammatory reactions and increase the risk of food sensitivities, allergic reactions, and autoimmune diseases.
6. Changes in Appetite
Stress can also affect appetite. Some people may overeat when stressed, while others may lose their appetite. This is due to the interaction between stress hormones and the neural circuits in the brain that regulate appetite. Overeating or losing appetite can lead to nutritional imbalances and weight issues, further burdening digestive health.
Foods That Aid Digestion
On days when you are stressed, it is beneficial to eat foods that aid digestion. Let’s take a look together.
1. Bananas
Bananas are soft and high in fiber, making them easy to digest. Their pectin also helps alleviate constipation, and their high potassium content is beneficial for maintaining electrolyte balance.
2. Yogurt
Yogurt, rich in probiotics (beneficial bacteria), aids digestion and contributes to maintaining a healthy gut environment. However, people with lactose intolerance should choose lactose-free yogurt.
3. Chicken Breast
White meat like chicken breast provides low-fat, easy-to-digest protein. When cooked with light seasoning, it allows for nutrient intake without burdening the digestive system.
4. Baked Potatoes
Baked potatoes, when peeled, are moderate in fiber and easy to digest. They are also rich in potassium and vitamin C, making them highly nutritious and beneficial for digestion.
5. Avocados
Avocados are rich in healthy fats and fiber, which aid in smooth digestion and provide a feeling of fullness. The monounsaturated fatty acids in avocados are also beneficial for heart health.
6. Pumpkins
Pumpkins are rich in fiber and soft, making them easy to digest. In particular, pumpkins’ vitamin A and C content contributes to overall health and makes them a good choice for those experiencing digestive discomfort.
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