Can stress really make your gut sick?
Stress can really make your gut sick, from abdominal pain and unpredictable bowel movements to stomach complaints. If you have chronic gut symptoms, stress is a factor worth discussing with your doctor.
Stress disrupts how your gut works in several ways at once. The movement of the gut wall becomes irregular: sometimes the gut works too fast (diarrhoea), sometimes too slowly (constipation). At the same time, sensitivity to pain from the abdominal organs increases, so the same sensation hits someone under stress harder than it normally would.
The gut wall itself also becomes more vulnerable. Stress makes it more permeable, allowing particles that would not normally pass through to do so. This is sometimes called 'leaky gut'. Whether that in itself causes disease has not yet been proven, and so far there is no good evidence that treatments aimed at reducing that permeability actually relieve symptoms.
In irritable bowel syndrome, a condition involving persistent abdominal pain and unpredictable bowel movements, the link with stress is fairly strong. Stress appears to influence both the onset and the worsening of the condition. In chronic gut inflammation, such as Crohn's disease or ulcerative colitis, the link is less certain: an association exists, but whether stress actually causes those diseases has not been demonstrated. A link with stress is also likely for stomach ulcers and acid reflux.
Stress also has a negative effect on the balance of gut bacteria, but exactly how this works is still largely unknown. Probiotics are being studied as a possible way to ease stress-related gut complaints, but the evidence is not yet strong enough to form the basis of any concrete recommendations.
Based on several combined review studies. The evidence for most associations is moderately strong and probably causal, except for bowel disease with gut inflammation (where a link exists but it has not been proven that stress actually causes it, and the overall evidence is limited) and for the clinical value of leaky gut treatments (insufficient evidence).
What does too little sleep do to your gut?
Research shows that too little sleep harms the diversity and composition of your gut bacteria. The trends in people are consistent, although the strongest evidence currently comes from animal studies.
Are abdominal pain and bloating signs of an unhealthy gut?
Abdominal pain and bloating are a sign that your gut needs attention, but on their own they say little about how "unhealthy" that gut is. If you have prolonged or severe complaints, first have other causes ruled out and seek guidance on diet or treatment.
Can an unhealthy gut contribute to skin problems such as acne or eczema?
A disrupted gut microbiome is associated with acne and eczema, although that association has not yet been proven to be cause and effect. Eating more fibre and plant-based foods is a sensible first step; for targeted probiotics the evidence is still too mixed for a clear recommendation.
Can your gut microbiome influence your risk of heart disease?
Your gut microbiome influences your heart health through metabolic by-products that can promote arterial hardening, high blood pressure and blood clots. The association is plausible, but how best to modify the gut microbiome to protect your heart has not yet been sufficiently proven: always discuss major interventions with your doctor.
What does eating too much sugar do to your gut health?
Eating a lot of sugar probably disrupts your gut microbiome and makes the gut wall more permeable, but it is the combination with low fibre intake that causes the most damage. Eating more fibre is currently the best-supported lever for a healthier gut environment.
Does eating flaxseed help your gut?
Through its fibre and lignans, flaxseed has a plausible positive effect on the gut, but for the gut as a specific target the evidence in humans is still limited. If you want to take concrete action, opt for at least 30 grams of ground flaxseed per day.