Is your gut stressing you out?

It might sound strange, but your gut and mind are more connected than you think. 

New research shows that the small microbes in your gut can greatly affect your emotions, especially during stress. This link between your gut and brain is called the gut-brain axis, and it's like a two-way radio that sends signals back and forth.¹,²

At the centre of the gut-brain axis is the vagus nerve, a direct line between your belly and your brain. When things get out of balance, like from a bad diet,  or stress, it can lead to changes within your gut. This can contribute to issues like anxiety and mood swings.³

This article explains a few ways to support your gut-brain axis with a step-by-step guide. To skip straight to the guide, click here. To learn more about this topic, we reached out to one of our in-house naturopaths to share their thoughts.

Ruth is a passionate educator who holds a Bachelor of Health Science and works in a women’s health clinic on Brisbane’s south side.

Thanks for your time, Ruth! To start off, what are your thoughts on the link between stress and gut health — especially when it comes to women’s health?

Ruth: It's a really important topic. Women, especially those aged 16 to 34, often feel more psychological distress than men in the same age group. About 26% of women report this, while only 14% of men do. That’s quite a gap.⁴

That’s a significant difference. Do you see this play out in gut health too?

Ruth: Absolutely. Women are also more likely to experience stress-sensitive gut issues like irritable bowel syndrome—or IBS. In one survey, over 5% of women met the clinical criteria for IBS, compared to under 3% of men. It’s a clear sign that there’s a gender gap here.⁵

And stress seems to be a big part of the picture?

Ruth: Very much so. It's a bit of a vicious cycle. The stress of managing gut symptoms can make the symptoms worse, and when the symptoms flare up, stress increases even more. 

I’ve spoken to women who plan their whole day around access to toilets. Some won’t take public transport or even go out unless they know exactly where the nearest bathrooms are. It can be incredibly isolating and anxiety-inducing.

That sounds exhausting, both physically and mentally.

Ruth: It is. That’s why understanding and supporting the gut-brain connection is so important. For many women, improving gut health can also mean reducing stress, and vice versa.

Thanks for your insights, Ruth!

Now that we’ve explored the link between gut health and stress, it’s time to examine what can help. Let's explore some practical strategies to help calm both the gut and the mind from within.

How Calming the Mind Can Help Soothe the Gut

Just like any good conversation, communication between the gut and the brain goes both ways. Many people focus on healing the gut to help the mind. However, science now shows that starting with the brain can be just as effective.

Imagine this: you are a woman with IBS. Each day feels like walking a tightrope between stomach pain and anxiety. In a recent study, women like you tried different ways to manage their symptoms. Some changed their diets, while others tried gut-directed hypnotherapy. A few did both.⁶

After 6 weeks, everyone saw improvements in their digestive issues. However, the group that used hypnotherapy to calm their minds had the biggest improvements in anxiety and low moods scores by 15%-20%.⁶

Their gut symptoms eased not because of changing what was on their plate, but because they changed what was on their mind. By doing daily gut-directed hypnotherapy, these women gained back a sense of control.⁶

This goes to show that calming the mind isn’t just about mental benefits, it’s a powerful way to soothe the gut too. When you give your nervous system space to relax, your digestive system often follows. 

Probiotics Also Support a Healthy Headspace and Improves Gut Symptoms

The mind can help calm the gut, and the gut can also calm the mind. One way to do this at the same time is by using the right probiotic. 

In a recent study, adults took a daily probiotic called Lactobacillus plantarum CLEPIUS™ Lpla33™. This strain found within Ultra Flora Women’s Complete improved their digestive symptoms. After just four weeks, many of them felt less bloated. But that wasn’t all. As their gut health improved, their stress levels dropped too.⁷

After eight weeks, people experienced a 40% improvement in their IBS symptoms compared to 20% with a placebo. Their mood scores improved by nearly 20%, compared to 2% in the placebo group. This shows that when your gut feels better, your mind can too.⁷ 

Taking care of your digestion with Ultra Flora Women’s Complete can be a simple step toward feeling more balanced, especially if you live with digestive issues.

A Daily Ritual for Gut-Brain Harmony

Feeling your best doesn’t have to be complicated, it just takes a few intentional steps each day. Here’s a gentle, go-to guide for calming your nervous system, supporting your digestion, and reconnecting with your sense of wellbeing:

• Morning reset: Start your day with five minutes of deep belly breathing or a short walk in nature. This can help calm your nervous system and soothe your vagus nerve.
• Habit stack supplements: Keep your probiotic by your toothbrush or coffee mug, so taking it becomes second nature.
• Pause with purpose: Midday, check in with how you're feeling. Write a quick note about why you’re supporting your gut health, like having more energy, less stress, or clearer skin.
• Eat to nourish, not punish: Choose fresh and unprocessed meals and eat slowly. Your gut loves a variety of these foods.  
• Evening wind-down: Before bed, try five minutes of journaling or a calming herbal tea to ease your mind

If you still experience high levels of gut and mood symptoms, consider the following:

• Gut-directed hypnotherapy: Discussed earlier in this article, this approach combines cutting-edge neuroscience and gut-directed hypnotherapy to help you manage gut symptoms without worry.
App, such as Nerva, can be a practical way to implement this practice.
• Reach out for support: Book in with a qualified healthcare practitioner for tailored advice. You don’t have to figure this out alone.

The Calm Starts Within

Stress may be a part of life, but it doesn’t have to rule yours. Remember that you can take real, meaningful steps—whether it’s calming your mind, nourishing your gut, or seeking expert support. Profound changes can follow when your 2-way gut-brain radio is tuned into a calm and balanced frequency. Here's to feeling strong, centred, and deeply in sync with your body.

References

1. Mayer EA. Gut feelings: the emerging biology of gut-brain communication. Nat Rev Neurosci. 2011 Jul 13;12(8):453-66. doi: 10.1038/nrn3071.
2. Mohajeri MH, La Fata G, Steinert RE, Weber P. Relationship between the gut microbiome and brain function. Nutr Rev. 2018 Jul;76(7):481-496. doi: 10.1093/nutrit/nuy009.
3. Bonaz B, Bazin T, Pellissier S. The vagus nerve at the interface of the microbiota-gut-brain axis. Front Neurosci. 2018 Feb 7;12:49. doi: 10.3389/fnins.2018.00049.
4. Australian Institute of Health and Welfare (AIHW). Accessed February 5, 2025.              https://www.aihw.gov.au/reports/primary-health-care/general-practice-allied-health-primary-care
5. Australian Institute of Health and Welfare (AIHW). Accessed February 5, 2025. https://www.aihw.gov.au/reports/mental-health/stress-and-trauma
6. Peters SL, Yao CK, Philpott H, Yelland GW, Muir JG, Gibson PR. Randomised clinical trial: the efficacy of gut-directed hypnotherapy is similar to that of the low FODMAP diet for the treatment of irritable bowel syndrome. Aliment Pharmacol Ther. 2016;44(5):447-459. doi:10.1111/apt.13706
7. Martoni CJ, Srivastava S, Damholt A, Leyer GJ. Efficacy and dose response of Lactiplantibacillus plantarum in diarrhea-predominant irritable bowel syndrome. World J Gastroenterol. 2023;29(28):4451-4465. doi:10.3748/wjg.v29.i28.4451