The Link Between Trauma and Digestive Issues

Have you ever noticed that when you’re stressed or triggered, your stomach is the first place you feel it? Maybe it’s butterflies, nausea, bloating, or even a sudden urge to run to the bathroom. You’re not imagining it—there’s a strong link between trauma and digestive issues.

For many women in their 20s–40s, stomach struggles aren’t just about food. They’re often tied to the nervous system and the ways your body has learned to cope with stress and trauma.

The good news: understanding this connection can help you move from self-blame to self-compassion.

The Gut–Brain Connection

Your gut and brain are in constant conversation through the vagus nerve, often called the “information highway” of your nervous system. This is why the gut is sometimes referred to as your “second brain.”

When trauma or chronic stress keeps your nervous system stuck in fight, flight, or freeze, your digestion takes a hit:

• Blood flow is redirected away from the stomach and intestines (digestion slows down).

• Stress hormones like cortisol impact how food is processed.

• Gut bacteria (the microbiome) can shift under chronic stress, creating more imbalance.

This is why trauma survivors often report stomach issues like IBS, nausea, bloating, constipation, or diarrhea.

How Trauma Shows Up in Digestion

• Nausea before or after triggering situations (your body’s way of preparing for “danger”)

• Loss of appetite or emotional eating during stressful times

• Bloating and gas when the nervous system is dysregulated

• Irritable bowel syndrome (IBS) flares connected to stress or conflict

• Food sensitivities that seem worse when you’re anxious

It’s not “just in your head.” It’s your body remembering and reacting.

Gentle Ways to Support Healing

1. Work With Your Nervous System First

Before focusing on what you eat, notice how you eat. Try grounding before meals: pause, take three slow breaths, and let your shoulders drop. This tells your body, it’s safe to digest right now.

2. Create Safety Through Routine

Consistent mealtimes, gentle movement, and regular sleep help regulate the nervous system, which in turn supports digestion.

3. Try Gut–Soothing Practices

• Warm teas like ginger or chamomile

• Gentle stretching or yoga after meals

• Breathing exercises that activate the vagus nerve (like humming or slow exhales)

4. Seek Integrated Support

If your digestive issues are frequent or severe, it may help to work with both a therapist and a dietitian. Therapy can support nervous system regulation, while a dietitian can guide you in exploring food sensitivities and gut-friendly nutrition without falling into restriction or shame.

A Gentle Reminder

If your stomach has been a battleground, please know it’s not a sign of weakness. It’s evidence of how deeply your body has tried to protect you. Your gut is not broken—it’s responding to years of carrying stress and trauma.

Healing happens slowly, through moments of safety, rest, and care. And you don’t have to do it alone.

If you’re ready to explore the connection between your body and trauma in a supportive, compassionate space, you can book a free 15-minute consultation to see if therapy feels like the right next step for you.