Experts Reveal What Might Really Be Causing Your Bloating, Gas and Constipation

Dealing with gut problems? Stress could be the cause. In fact, whether it’s work, money, family or health related, stress can have a big impact on your mood, energy and sleep too.

Research^[1] by PrecisionBiotics® – the smart brains behind a range of targeted, and scientifically-tested supplements – has found that 63% of all respondents in their latest study believe that stress can aggravate gut health. On a daily basis, 40% of Brits say they experience bloating while 36% experience annoying gas. Nearly a third of Brits (31%) say that constipation is a common stomach issue they experience while 29% suffer from abdominal pains and cramps and a small but notable 6% experience leaking poo and stains in their underwear.

Dr Emma Derbyshire, Public Health nutritionist and advisor to PrecisionBiotics explains: “Stress is a problem for a lot of Brits and every week an average of 40% of adults feel stressed,^[2] which can be a cause issues for our guts.”

In the research, 30% of Brits say general worries trigger their stomach issues, while 20% blame work pressures and 17% cite financial worries.

While gut health impacts our wellbeing, issues such as stress and anxiety can also influence gut health by impacting the state of our gut microbiome; the range of trillions of bacteria that reside in our gut.

The gut-brain axis, explained

To know exactly why stress causes uncomfortable gut issues such as bloating, gas, constipation and diarrhoea, it’s worth knowing about the gut-brain axis.

Dr Emma Derbyshire explains: “The gut and brain are interlinked by various pathways, which is why the gut is often called the ‘second brain’. There is constant chatter and biofeedback between the gut and brain, known as the gut-brain axis, so when you’re stressed it can impact your gut but equally, gut issues could impact stress levels. We are only beginning to appreciate the implications of this cycle of stress and sub-optimal gut health.”

Dr Nisa Aslam, GP with a special interest in nutrition and an adviser to PrecisionBiotics adds to this, saying: “Stress is just one part of the puzzle; a quarter (24%) of Brits say that poor sleep is a trigger for stomach issues while 59% blame a poor diet and 45% say that too many fatty foods has an impact.

“Researchers have identified a link between irregular sleep patterns, which have been linked to a host of health issues, and harmful gut bacteria,^[3] and several studies show that changes in gut bacteria can increase or reduce the risk of and anxiety.^[4] Did you know, 95% of the body’s ‘happy hormone’ serotonin, is in fact produced in the gut?” ^[5]

Stress and poor sleep can also drive unhealthy food choices.^[6] This can promote weight gain, increasing the risk of certain diseases. Stress, poor sleep and being overweight are also drivers for systemic inflammation which undermines immunity and fuels many chronic conditions, including diabetes and cardiovascular disease;^[7] this can also make you feel more stressed.

Dr Nisa Aslam adds: “Meanwhile, poor sleep,^[8] stress,^[9],[10] are all associated with poor gut health. Stress can increase gut permeability and allow bacteria to seep into the bloodstream, where it triggers an inflammatory response.”^[11]

Dr Emma Derbyshire adds: “So it goes without saying that the gut-brain-axis has am influence on so many elements including mood, brain health and immunity while also being negatively impacted by diet, lifestyle and stress.”

And, while stomach issues are just generally annoying, they can also affect people’s daily life; 54% of respondents said they felt that they had less energy, 34% feel they can’t eat what they want, 27% feel less confident and a quarter don’t even want to exercise.

Dr Emma Derbyshire adds: “This in itself can make people feel more stressed and then this cycle continues. After all, we know how impactful regular exercise can be on gut health, sleep and even stress reduction.”

How to reduce the impact of stress on your gut

#1. Relax: 

Dr Nisa Aslam says: “It’s only natural to experience some stress. Managing it therefore, is key. Can you devote some time in the day to some calming breathwork? Or even book into a yoga class which will help you to focus on your breathing, while enjoying a good stretch away from any work or family pressures.”

The power of taking time out, to yourself, is huge. If you can, schedule something into your diary every day that will allow you to relax and de-stress.

#2. Add probiotic foods to your diet: 

As it stands, over half (54%) of Brits drink plenty of fluids to help support their gut, 49% try to eat more fibre and 28% eat probiotic-rich foods such as yoghurt, kefir or fermented vegetables.

Dr Emma Derbyshire says: “Probiotics are beneficial bacteria which can be found in a limited number of foods as well as supplements, which we’ll discuss later. Adding some probiotic-rich foods to your diet can help your gut, however if you’re still eating a predominantly ultra-processed diet (think packet foods, ready meals and high-fat, high-sugar items) then you likely won’t reap many benefits. Plus, ultra-processed foods can disrupt the gut microbiome.”^[12], [13]

Aim to eat a diet filled with whole foods such as lean proteins, fibre-filled whole grains, colourful fruits and vegetables and healthy fats such as avocado, nuts and seeds. 

Watch out for gas-producing foods too. Some foods can produce gas in the gut;^[14] these include cabbage, cauliflower, Brussels sprouts and legumes such as peas, beans and lentils.

#3. Chew your food: 

How you eat also impacts your gut health. Dr Nisa Aslam adds: “Sit at a table when you eat, without technology. Chew your food properly, aiming for 15 to 20 chews per mouthful and slow down your eating. Try putting your cutlery down between mouthfuls as this forces you to slow down.”

#4. Make sleep your priority: 

Aim to get to bed at the same time every night, allowing yourself seven to eight hours of sleep before you need to wake up.

Dr Nisa Aslam says: “Maintaining a regular sleep schedule, even at weekends, can help your gut to stay in a natural rhythm. Wind down an hour before bed to help you settle and take time away from screens.”

If you can, remove technology from your bedroom. This might mean investing in an old-fashioned alarm clock rather than using your phone as your alarm. When you do wake up, spend 10 minutes stretching and sip on a glass of water before you throw yourself into the day.

#5. Keep moving: 

Exercise is not only proven to help improve your resilience to stress^[15], but it can also help support your gut by improving the gut microbiome.^[16]

Dr Nisa Aslam says: “Moderate intensity exercise is best; try walking, cycling, swimming or weight training. If you suffer from constipation, exercise can often help things to move along, too.”

#6. Try PrecisionBiotics: 

Only 56% of people believe that they know what to do to support their gut health and 40% say they don’t know what to do. But Dr Nisa Aslam says: “Despite only 22% of those questioned saying that they take a probiotic supplement, there is no doubt that probiotics have the potential to transform our health and wellbeing by supporting our gut health.”

Each product in the PrecisionBiotics range delivers the live probiotics (aka, beneficial bacteria) that will survive stomach acids and reach the gut in the numbers needed to get to work restoring and resetting the microbiome. Plus, every product in the range is backed by science.

To support relaxation and emotions Daily Calm® Emotional Balance contains 1 billion colony forming units (CFU) of clinically proven Bifidobacterium longum 1714^™, enhanced by 30mg of saffron extract to contribute to emotional balance and relaxation as well as and 1.4mg of vitamin B6, which support normal psychological function.

The Zenflore® Daily Mental Wellness Supplement contains 10^9 live Bifidobacterium longum strain 1714^™alongside a powerful blend of vitamins B6 and B12. These both contribute to the reduction of tiredness and fatigue and Pantothenic acid which contributes to normal mental performance.

Alflorex® Original, aone-a-day daily gut health supplement packed with 10^9 live Bifidobacterium longum 35624^™bacteria, a clinically studied strain which mothers pass to their infants.  Prefer a chewable tablet? Alflorex® Chewable delivers the same bacterial strain of Bifidobacterium longum 35624^™.

Alflorex® Children 30 Powder Sachets, specifically targeted to children age 3 and up, delivers 1 x 10⁸ (1 billion Colony Forming Units (CFU) of live Bifidobacterium longum 35624^™in an easy to dissolve powder with a hint of vanilla flavour.

For extra calcium support, try Alflorex® + Calcium – A Daily Gut Health Supplement, which combines 10^9 live Bifidobacterium longum 35624^™with 120 milligrams (mg) of calcium. This supports normal function of digestive enzymes and a healthy digestive system. 

Alflorex® Dual Action Daily Gut & Brain Health Supplement has around 1 billion bacteria from the Bifidobacterium longum strains 35624^™ and 1714^™ plus 120mg of calcium, 6mg of pantothenic acid and 1.4mg of vitamin B6. Calcium plays a key role in supporting the normal function of digestive enzymes, ensuring proper digestion and nutrient absorption, leading to a healthy digestive system.

Most of us seem to know that stress can impact gut health, but what are you doing to help manage stress and support your overall health?

Dr Nisa Aslam says: “There’s enough evidence which points to the impact of stress affecting gut health, but on top of this, poor sleep and diet as well as other factors can have a big impact too. Making a few changes to your life, whilst taking scientifically-backed probiotics, could make a big difference, reducing the chances of uncomfortable gut issues.”