Is it Really IBS? How to Calm Your Anxious Gut
Struggling with IBS? It Might Not Be About the Food
Have you tried cutting out gluten, going low FODMAP, and avoiding dairy, but you're still running to the bathroom after a single slice of cheese? If so, the reason you haven’t found relief isn’t just about food—it’s about your nervous system.
You know that gut feeling when something feels off? Or those butterflies in your stomach when you see your crush? That’s the mind-gut connection in action. Your brain and gut are in constant communication, and when your nervous system is stuck in fight, flight, or freeze mode, digestion takes a major hit.
I’m Dr. Mel, a licensed naturopathic doctor specializing in anxiety and digestion. I help you heal by finding the root cause and using treatments that work with your body, not against it, so you can finally feel like yourself again.
In this post, I’m breaking down:
How stress and anxiety mess with your gut
How to regulate your nervous system for better digestion
The best foods, supplements, and herbs to calm IBS for good
If you’re ready to stop fearing food and actually enjoy your meals again, grab a cup of tea and let’s get started. And don’t forget to check out my YouTube video on this topic!
The Gut-Brain Connection: Why Your Digestion is Stuck
If you’ve ever been diagnosed with IBS, you know how frustrating it is to deal with bloating, cramping, and unpredictable bathroom trips—only to be told you need to "relax more."
I know that feeling well. I spent years eliminating foods, desperate for relief, while doctors dismissed my symptoms as stress. But no one told me how to deal with stress in a way that would actually heal my gut.
The missing piece? My nervous system.
Your nervous system plays a massive role in digestion, and at the center of it all is your vagus nerve, the communication highway between your brain and gut. When your vagus nerve is dysfunctional, your digestion doesn’t work properly. This is why IBS isn’t just a food issue; it’s a nervous system issue.
How Stress and Anxiety Wreck Digestion
Stress isn’t just in your head—it has real, physical effects on your gut. When your brain perceives stress, your body releases cortisol and adrenaline, shifting you into fight-or-flight mode. This leads to:
Slower digestion: trapped gas and bloating
Muscle contractions: cramping and pain
Gut motility issues: diarrhea or constipation
Your gut also produces 90% of your serotonin, which affects both mood and digestion. If your gut is struggling, your mental health takes a hit, too.
The good news? We can support both your gut and your mind at the same time.
The Science Behind the Gut-Brain Connection
Your gut and brain are linked through the enteric nervous system (ENS), sometimes called the "second brain." This network of neurons in your digestive tract regulates gut function independently of your central nervous system, but it’s also in constant communication with your brain via the vagus nerve.
Here’s how this connection impacts digestion:
Neurotransmitters in the Gut – Your gut produces neurotransmitters like serotonin and dopamine, which influence digestion and mood. Low serotonin levels can lead to both anxiety and digestive issues like constipation.
Microbiome Influence – Your gut bacteria play a role in digestion, inflammation, and even mental health. An imbalanced microbiome can contribute to both IBS and anxiety.
Inflammation and Leaky Gut – Chronic stress increases gut permeability, leading to a "leaky gut," where toxins and undigested food particles escape into the bloodstream, triggering inflammation and worsening symptoms.
By addressing the gut-brain connection, we can improve digestion and mental well-being at the same time.
Breaking the Cycle: How to Regulate Your Nervous System for Gut Healing
To improve digestion, you need to shift your nervous system into "rest and digest" mode (the parasympathetic state). Here’s how:
Deep Belly Breathing – Breathe in for 4 seconds, hold for 4, and exhale for 6 to activate the vagus nerve.
Mindful Eating – Avoid distractions, chew thoroughly, and eat in a relaxed state.
Vagus Nerve Stimulation – Try humming, gargling, or vagus nerve massage (gently rubbing behind your ears).
Cold Exposure – Splash cold water on your face or take a brief cold shower.
Daily Nervous System Exercises – Check out my free Mind Body Toolkit for my favorite tools!
These aren’t just quick fixes—they retrain your nervous system over time, making your digestion and your stress response stronger.
Final Thoughts: Get to the Root of IBS
If you’ve been stuck in the cycle of restrictive diets and digestive distress, it’s time to take a different approach. Healing IBS isn’t about cutting out more foods—it’s about addressing your nervous system.
By strengthening your vagus nerve and shifting into a more relaxed state, you can finally break free from digestive issues and reclaim your health.
Ready to get started?
✅ Watch my full YouTube video on this topic here
✅ Download my Mind Body Toolkit for actionable steps to regulate your nervous system [here].
Your gut (and your peace of mind) will thank you!