The Gut-Brain Connection: Why It Matters for Digestion
By Virginia Alcalde Davis, LMHC, RDN, CD
Published on September 30, 2026
Have you ever noticed that your digestion changes during periods of stress? Maybe your stomach feels unsettled, you experience more bloating or discomfort, or your bowel habits seem different. While we often think about digestion in relation to the foods we eat, there are many other factors that can influence how our digestive system functions.
Important parts of this picture are the central nervous system, which includes the brain and spinal cord, and the autonomic nervous system, which helps regulate essential body functions such as heart rate, blood pressure, breathing, and, yes, digestion without requiring conscious effort. The autonomic nervous system includes sympathetic and parasympathetic pathways, commonly associated with “fight or flight” and “rest and digest” responses.
Another significant player is the enteric nervous system, an extensive network of nerves within the gastrointestinal tract that helps coordinate digestive processes and communicates closely with the autonomic nervous system and central nervous system. Together, these systems, along with the gut microbiome, hormonal and immune signaling, participate in the broader bidirectional communication between the gut and brain, often referred to as the gut-brain axis.
How Can Stress Affect Digestion?
Our nervous system is constantly responding to information from within our bodies and the environment around us. From a Polyvagal-informed perspective, we may respond to stress with mobilization, such as “fight or flight,” or with immobilization, sometimes experienced as “shutdown.” These responses are a normal and protective part of our biology, but when stress is prolonged or we have difficulty moving flexibly between nervous system states, digestion may also be affected.
The nervous system and stress response can influence digestive function. The autonomic and enteric nervous systems help regulate gastrointestinal motility, including peristalsis, the muscular contractions that move food through the digestive tract, as well as digestive secretions such as gastric juices and pancreatic enzymes. Changes in nervous system activity can therefore influence digestive processes and contribute to changes in bowel habits.
From a Polyvagal-informed perspective, another concept worth considering is vagal efficiency, or how effectively vagal pathways of the parasympathetic nervous system help regulate bodily functions in response to changing demands. This concept offers another lens for considering how our physiological state may influence digestive function and why this can vary both between individuals and within the same person over time.
Understanding the relationship between the nervous system and digestion can be particularly relevant for disorders of gut-brain interaction (DGBI), such as irritable bowel syndrome (IBS) or functional dyspepsia (indigestion). More broadly, understanding the role of the nervous system in digestion can also help us consider simple ways to support regulation in our everyday lives, including around meals.
Simple Ways to Support Your Nervous System Around Meals
Our bodies are incredibly resourceful, and they will try their best to digest food under a variety of circumstances. Sometimes our reality is that we simply need to eat in the middle of a busy or stressful day. However, when available, creating small moments of ease around meals may help support nervous system regulation and digestive function.
A few simple practices you might experiment with include:
Give yourself a little more time to eat. When possible, sit down and allow yourself enough time to eat without feeling rushed.
Try a few slow, comfortable breaths before eating. Soft-belly breathing can provide a gentle transition from the activity of your day into your meal.
Create a pleasant eating environment when you can. Consider stepping away from your desk, putting on soothing music, or eating outside when the weather is nice.
Find what feels supportive to you. Consider what environments, sensory experiences, or routines help you feel more present and at ease during meals.
Looking at Digestion Through a Broader Lens
While the nervous system can influence digestion, digestive health is complex and influenced by many other factors, including nutrition, stress, our relationship with food, medical history, environment, and other aspects of our physical and emotional well-being. Gastrointestinal conditions may require a combination of approaches, including medical assessment, nutrition interventions, medications, supplements, and psychological support. Nervous system regulation can be one part of a more comprehensive approach to digestive health.
Understanding the gut-brain connection can give us another lens through which to understand our individual digestive patterns and approach, with greater curiosity, the different factors that may be contributing to our experiences.
About The Author: Virginia Alcalde Davis, LMHC, RDN, CD, is a psychotherapist and Registered Dietitian Nutritionist at Baypoint Counseling Center. Her work brings together mental health and nutrition, helping individuals navigate the relationship between emotional well-being, food, and physical health.
Learn more about Virginia Alcalde Davis →
References
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Porges, S. W. (2025). Disorders of gut-brain interaction through the lens of polyvagal theory. Neurogastroenterology & Motility, 37, e14926. https://doi.org/10.1111/nmo.14926
Tait, C., & Sayuk, G. S. (2021). The brain-gut-microbiotal axis: A framework for understanding functional GI illness and their therapeutic interventions. European Journal of Internal Medicine, 84, 8–13. https://doi.org/10.1016/j.ejim.2020.12.023
