A nutritionist explains how stress can affect gut health, and it's likely you've been here before - but there are some very simple ways to reduce the impact
Lauren Edwards and Richard Jenkins
18:14, 15 Jan 2026Updated 18:14, 15 Jan 2026
A nutritionist has revealed how everyday pressures - from unexpected bills to feeling undervalued at work - could be playing havoc with your gut health. Kim Plaza, a nutrition and education adviser, explains that stress can directly disrupt your gut's natural balance, leading to digestive problems.
The stress hormone cortisol has been linked to reduced diversity in gut bacteria, which can impact digestion and the production of mood-enhancing vitamins such as B vitamins. It is said that stress can also change appetite patterns, leading people to make worse food choices and experience digestive issues like bloating in the stomach and wind.
"Lack of sleep, financial pressures and time constraints don't just affect our mood," Kim explains. "They can disrupt the delicate balance of microbes that support digestion, immunity and even mental wellbeing, which can impact our ability to digest food and make mood-supporting vitamins, such as B vitamins."
However, Kim said there are straightforward ways to reduce this impact, such as taking time to monitor precisely how you feel, and crucially, supporting the gut with nourishing foods that feed the beneficial microbes.
She warns that one of the most common mistakes is turning to extreme diets without supervision, which often provide little benefit for digestive health.
"Small, consistent changes such as paying attention to how we feel, prioritising rest, and including gut-nourishing foods such as kimchi and kefir can make a significant difference in helping our bodies cope better with stress," she added, reports the Daily Star.
Her advice comes on the back of research commissioned by Bio-Kult, which surveyed 2,000 adults and found that the nation's top stresses include lack of sleep, rising household costs, and not having enough time in the day.
Almost a quarter (23%) struggle with balancing work and life, while 29% find unexpected expenses, like car repairs, challenging to manage.
The study also revealed that 55% of adults notice changes in their gut when stressed, such as bloating or loss of appetite. Nearly half reported that their stress manifests both physically and mentally, while 12% experience predominantly physical symptoms.
Fewer than one in ten rate their gut health as excellent, and two-thirds believe everyday stresses can impact internal wellbeing.
A spokesperson for Bio-Kult said: "There are so many different places that stress can attack us from. Life, work, relationships - modern life can be hard to deal with, for so many reasons, but there are things we can do to help.
"It's not a solve-all, but making sure your gut is in a healthy place is a great way of making sure your mind and the rest of your body can deal with stress better."
THE TOP 20 STRESSES IN EVERYDAY LIFE:
1. Not getting enough sleep at night
2. Rising household costs
3. Unforeseen expenses, such as car repairs, plumbing issues etc.
4. Struggling to manage household chores
5. Not having enough hours in the day to complete everything
6. Lack of time for personal activities or hobbies
7. Dealing with an illness or health issue within the family
8. Attempting to maintain a healthy work/life balance
9. Arguments/disagreements with my partner
10. Pressure to meet deadlines at work
11. Receiving an unexpected bill in the post
12. Feeling unappreciated at home
13. Not seeing family members because life gets in the way
14. Being a working parent and managing routines
15. Feeling unappreciated at work
16. Not being able to afford a holiday
17. Watching friends progress in life ahead of you e.g. in careers, love life etc
18. Feeling excluded from social plans
19. Having to work extra hours due to circumstances beyond your control
20. Worrying about your children's performance in school