Is It Anxiety… or Your Stomach? Understanding the Gut-Anxiety Connection

Let's dive into Stomach Anxiety...

If you’ve ever felt like your anxiety lives in your stomach, you’re not alone. Nausea, bloating, cramping, urgency, and digestive discomfort are incredibly common experiences for people struggling with anxiety and panic disorder, and they can completely take over your life.

I used to struggle with stomach issues every single day. I dealt with constant nausea, diarrhea, bloating, and stomach pain. I was always scanning for the nearest bathroom. I restricted what I ate. I stopped doing certain things, going certain places… and I blamed all of it on anxiety. And I developed an extreme fear of not being able to make it to a bathroom in time - aka toilet anxiety!

But here’s what I learned: Not everything is because of anxiety. And at the same time, anxiety can have a big impact on your gut.

Let’s talk about the gut-anxiety connection, the pain of living with stomach anxiety, and how to actually start feeling better.

Your Gut and Brain Are Connected

Your gut and brain are in constant communication through something called the gut-brain axis, and the vagus nerve plays a huge role in that connection. When you feel anxious, your nervous system responds and digestion often slows or becomes disrupted as your body goes into fight-or-flight mode.

That’s why anxiety can lead to:

• Nausea

• Cramping

• Urgency to use the bathroom

• Bloating and gas

• Appetite changes

But the loop can go both ways. If your digestion is off, whether from food sensitivities, gut imbalance, or stress, it can trigger anxiety.

The Pain of Living with Stomach Anxiety

Stomach anxiety isn’t just about feeling unwell. It can impact every area of your life. Here’s what I hear from clients and students all the time (and what I deeply relate to myself):

1. Constantly Checking How You Feel

You wake up scanning your body. You eat and immediately question whether it was the wrong choice. You’re always on alert: Will I get sick? Do I feel okay? Should I eat less just in case?

2. Fear of Public Spaces or Being “Trapped”

You avoid places without accessible bathrooms. Long drives, social events, work meetings, grocery store lines, anything that feels too risky becomes off-limits.

It’s not just a fear of symptoms. It’s a fear of having symptoms where you can’t escape.

3. Endless Medical Testing with No Clear Answers

Many people with stomach anxiety go through rounds of medical testing—EGDs, colonoscopies, ultrasounds, blood work, stool tests. And often… everything comes back normal. Which can feel frustrating and invalidating.

I remember getting so many tests done trying to figure out what was “wrong” with me. When nothing showed up, I felt even more anxious. I knew something wasn’t right—but I didn’t have answers.

4. Restricting Food to Feel “Safe”

You might eat the same few meals every day. You avoid restaurants. You stop eating before going out. Sometimes, you’d rather skip a meal than risk symptoms.

When food becomes scary, you start to fear your own body, and that’s a really hard place to be.

5. Canceling Plans and Missing Out

You say no to events, trips, and social plans. Not because you don’t want to go, but because of all the “what ifs.”

You start living your life around your symptoms. And that takes away your freedom and joy.

6. Feeling Ashamed, Embarrassed, or “Broken”

You might feel like no one understands. You might feel embarrassed to talk about gut issues. And when people say “It’s just anxiety,” it can feel dismissive, even though you know anxiety plays a role.

Not Everything Is Anxiety (And That’s a Good Thing)

One of the biggest shifts for me was realizing that some of my symptoms were actually related to my diet. Certain foods were triggering discomfort, which then triggered anxiety.

Sometimes it’s not anxiety causing the symptoms, it’s the symptoms causing the anxiety.

And when I started supporting my gut health in a more holistic way (without fear and restriction), everything started to change.

This doesn’t mean it’s all about diet. Anxiety really does show up in the gut for many people. But it’s empowering to know that there are multiple ways to support your body, not just “think differently” or “calm down.”

If You’ve Felt This Since You Were a Kid… You’re Not Alone

So many people I work with say things like, “I used to get stomachaches all the time as a kid.” “I always had to know where the bathroom was.” “I’d get sick before school or events.”

If this was (or still is) you, it makes sense. Some of us are more sensitive to stress and feel it in our gut first. That doesn’t mean you’re broken. It means your body is asking for support.

So… What Actually Helps?

Here are a few starting points if you’re working through stomach anxiety:

• Get curious about food, without fear. Try to notice how different meals affect you physically and emotionally.

• Support your nervous system. Slowing down, daily moments, nourishing foods, and rest go a long way.

• Mindful eating. Chew slowly, sit down, avoid distractions. This alone can make digestion easier.

• Work with a practitioner. A doctor or dietitian who understands the gut-brain connection can help you investigate underlying causes with compassion.

You Can Heal This

You don’t have to live your life constantly scanning your body, avoiding food, and missing out on things you care about. Healing takes time, but it’s possible.

You can feel calm in your body again. You can enjoy food again. You can trust yourself again.

And you don’t have to figure it all out alone.

Ready for more support?

If this episode hit home for you, you’ll love my mini-course, Fear to Freedom where I guide you through taking action on the things that feel hard (like stomach anxiety, leaving the house, or trusting your body again).

Or if you're struggling with toilet anxiety, you'll find my course Freedom From Toilet Anxiety incredibly helpful!

Or check out my full program, Panic to Peace, for a deeper transformation!