Did you know that the digestive system and our brain are intimately connected? I am sure that on more than one occasion, after consuming some food, you have felt more or less low spirits… For example, after consuming sugar, as it is a quick source of energy it activates us immediately, and yet fats, being more complex, require more effort from our digestive system for their breakdown and lead us to feel a little more tired.
But when we talk about this connection, not only what we consume affects our well-being, but also vice versa, since our mental state also influences the functioning of our digestive system. This is what we know as the ‘gut-brain axis’.
In situations of stress, anxiety or uncertainty, the impact on our digestion It is immediate and can lead to symptoms such as reflux, heartburn, bloating, gas and even gastritis. But why does our mental state have such an impact on our digestion?
When we feel stressed, anxious, or overwhelmed, our body releases hormones such as cortisol and adrenaline, which affect the rate of digestion, slowing down or speeding up the process. intestinal transit and carrying with it symptoms such as abdominal pain, diarrhea or constipation. Furthermore, being constantly under tension can generate a state of inflammation capable of aggravating any pre-existing digestive discomfort.
Digestive disorders related to anxiety: how to protect yourself with food?
Among the most common symptoms that we see daily in consultation are:
– Abdominal pain and cramps
– Distension and gas, bloating
– Feeling of heaviness after meals
– Changes in intestinal rhythm (diarrhea or constipation)
– Heartburn or reflux
And although of course it is essential to psychological treatment To find the root of the problem, nutrition is also a great ally.
As long as there is no underlying pathology or health alteration, which in that case, I advise you first of all to consult with a professional, some changes in diet can contribute to an improvement:
1. Increase MAC fiber consumptionknown as soluble and fermentable, since as we are not able to digest, it constitutes a fundamental food so that our bacteria can nourish themselves and maintain homeostasis, thus improving the response to stress. You can find them in onion, asparagus, broccoli, artichoke and in potatoes cooked a day earlier (resistant starch)
2. Includes foods rich in antioxidants (red fruits, cabbages, citrus fruits), as they help combat inflammation and cellular damage caused by stress and rich in minerals such as magnesium, present in nuts, seeds and green leafy vegetables, which helps relax muscles of the digestive tract, helping to reduce anxiety.
3. Avoid eating irritating foods such as caffeine, alcohol, spicy and ultra-processed foods, as they can further irritate the digestive system and worsen symptoms.
4. Eat slowlychewing well and in a calm environment.
If after following these small tips you notice that the symptoms persist or worsen, it is important that you consult a specialist in nutrition and mental health. In many cases, a proper diet combined with stress management techniques, such as meditation or exercise, can make a big difference.
Remember that digestive health and mental health are deeply interconnected, so do not hesitate to seek multidisciplinary help. Your body will thank you!
You can learn more about nutritionist Elisa Escorihuela through her Instagram account: @eliescorihuela his work in the Nutt Nutrition Center and in his book ‘Diet therapy‘. You can also read all the nutritional recommendations contained in their articles in ABC’s ‘Nutrition Classroom’.
#Digestive #disorders #related #anxiety #protect #food
