Your Gut Is Talking—Here’s How to Listen

Have you ever had “butterflies” in your stomach before a big event? Or lost your appetite when you were stressed? That’s your gut talking—and it’s not just in your head.

It turns out, your gut and your brain are in constant communication. This powerful relationship is often referred to as the mind-gut connection, and understanding it can be a game-changer for your health—physically and emotionally.

What Is the Mind-Gut Connection?

Your gut is often called your “second brain” for a reason. It contains a network of over 100 million nerve cells (known as the enteric nervous system) that line the digestive tract. This system works independently of your brain—but also communicates with it constantly through a pathway called the vagus nerve.

The two are so connected that when one is out of balance, the other feels it.

So when your gut is inflamed, sluggish, or out of sync, it can affect:

• Your mood

• Your sleep

• Your energy

• Even your mental clarity and memory

And when you’re chronically stressed, anxious, or overwhelmed? Your gut can respond with symptoms like bloating, constipation, indigestion, or a loss of appetite. This feedback loop is why healing the gut often requires more than just food—it requires a holistic, mind-body approach.

Signs of a Disrupted Mind-Gut Connection

• Feeling bloated, gassy, or constipated when under stress

• Having food sensitivities that seem to change with your mood

• Craving sugar or carbs during emotional lows

• Brain fog, low mood, or irritability tied to digestive symptoms

• IBS-like symptoms that don’t fully resolve with diet alone

So What Can You Do?

Supporting the mind-gut connection means nourishing both your digestive health and your nervous system. Here are a few simple places to start:

1. Prioritize Nervous System Regulation

Chronic stress keeps your body in “fight or flight,” which shuts down digestion. Practice daily calming rituals like:

• Deep breathing or breathwork

• Meditation or stillness

• Gentle movement (like yoga or walking)

• Creating safety in your routine (warm meals, slow mornings, etc.)

2. Eat in a Restful State

Digestion begins before your first bite. 

Digestion doesn’t just start in the stomach—it begins with the brain. When you eat in a relaxed state, you signal your body to shift into “rest and digest” mode, allowing enzymes and stomach acid to properly do their job.

Simple ways to support this:

• Chew your food thoroughly (aim for 20–30 chews per bite)

• Slow down between bites—put your fork down and take a breath

• Eliminate distractions: avoid eating while answering emails, texting, scrolling, watching TV, or driving

3. Support a Healthy Microbiome

Your gut bugs love:

• Fiber-rich colorful plant foods (veggies, fruits, legumes)

• Fermented foods (like sauerkraut, kimchi, kefir)

• Staying hydrated (add in high quality electrolytes)

• Limiting processed foods, artificial sweeteners, and excess alcohol

4. Explore Gut-Healing Nutrients

Depending on your needs, you might benefit from:

• Probiotics (strain-specific)

• L-glutamine for gut lining repair

• Digestive bitters or enzymes for sluggish digestion

• Omega-3s and magnesium to calm inflammation

(Always work with a practitioner to tailor this to your body.)

5. Address Emotions Stored in the Gut

Emotions like fear, worry, grief, and shame are often held in the body—and the gut feels it. Try:

• EFT tapping

• Somatic work (dancing, shaking)

• Journaling or expressive writing

• Letting yourself feel and release without judgment (when we block our feelings they get stored in the body)

Final Thoughts

Your gut is so much more than a digestive machine—it’s a wise, intuitive system that mirrors your inner world. If you’ve been trying to “fix” your gut with food alone and not seeing results, the missing piece might be your nervous system, your stress load, or unprocessed emotions. Because true healing doesn’t just come from what you eat.It comes from how you live, how you feel, and how you relate to your body.