What happens in your gut when you are feeling anxious?

It’s more than “just nerves”.

I’m not hungry!

My tummy hurts!

I don’t want to eat that!

Have you heard this from your child? Or maybe you are feeling this at times.

Anxiety is a common feeling. It does manifest itself in the body in all sorts of ways ; some of which you may not think are actually caused by anxiety such as tummy ache, loss of appetite, picky eating, IBS type symptoms.

As a mum of an anxious child, I have noticed this so many times.

The gut and the brain communicate constantly via the vagus nerve (physical connection) and neurotransmitters (chemical connection). When you get those butterflies feelings in your stomach, that’s the gut-brain connection in action.

In this blog, I want to walk you through what actually happens in the gut of an anxious person (child or adult) — and why supporting the gut can be a gentle and effective way to ease anxiety from the inside out.

So what goes on in the gut when anxiety kicks in?

As mentioned, the physical effects will be unique to each person. But here are some the things you or your child may experience.

1. Change in gut motility
   • Some people experience constipation.
   • Others may have urgent bowel movements or loose stools.
   • Both are signs that the gut’s rhythm has been disrupted by stress.
2. Anxiety can affect the gut lining – also called leaky gut. This can lead on to gut inflammation and can show up as:
   • Food sensitivity
   • Fluctuating mood and concentration
   • In children, this may show up as irritability, skin flare-ups, or difficulty concentrating.
3. Microbiome imbalance when unwanted bacteria affect the levels of beneficial bacteria. This is called dysbiosis. Stress can cause the imbalance and dysbiosis can feed anxiety. It’s a vicious cycle.
4. Poor absorption of nutrients leading on to nutrient deficiencies
   • Magnesium – crucial for calming the nervous system
   • Zinc – supports mood, appetite, and immunity
   • B vitamins – key for brain function and stress response
   • Even a balanced diet won’t work as well if the gut isn’t absorbing nutrients properly.

What you may notice in every day life

• Craving white carbs or sugar (quick fuel for the anxious brain)
• Frequent tummy aches without obvious infection
• Poor sleep
• Emotional meltdowns and food refusal for children

As a parent, it can feel overwhelming — especially if you’ve been told “they’ll grow out of it” or that “it’s just a phase.” But what if there’s a deeper reason?

What to do today to address these symptoms

When supporting the gut of an anxious person, it is key to start small. You don’t need to fix everything overnight — just create calm and consistency around food and digestion. Yes, I know – easier said then done but baby steps will make a huge difference.

Here are a few gentle steps:

1. Prioritise Warm, Nourishing Meals

• Soups, stews, root veg, and slow-cooked meals are often easier to digest and naturally calming to the nervous system.

2. Introduce Gut-Friendly Foods

• Fermented foods like yogurt and kefir help feed good bacteria. For children, start with tiny amounts (1 tablespoon a day of kefir to start with).

3. Eat Slowly and Calmly

• Rushed, distracted mealtimes send stress signals to the gut. If your child can eat at the table with you, try to create a calm atmosphere. This is a great time to connect.

4. Reduce Sugar and Ultra-Processed Foods

• These can feed the “bad bugs” and increase inflammation, making anxiety worse. Swap in nutrient-rich snacks slowly and without pressure. Try to offer nutritious food before a treat.

5. Support Your Own Nervous System

• Your child co-regulates with you. If mealtimes are stressful for you too (and I completely understand why they might be!), working on your own nourishment and nervous system can make a huge difference.

How to further support your body

Discover Nutrigenomics – the science behind how your genes interact with food. This can help you understand your (or your child’s) unique nutritional needs. It’s a powerful tool that can reveal why certain nutrients may be especially important for calming the nervous system and building emotional resilience. Curious? Let me invite you to a free Nutrigenomics Demo call and I will show you how it works. You can book a convenient time right HERE.

You can also email me at Sandrine@savoirfayre.co.uk to book a chat.

Below is an extract of the Nervous System report from Lifecode Gx, the lab I work with.

Finally, if you are keen to support the gut of an anxious person (especially your child), here is an invitation to join my brand new community on Facebook called “Beyond the Food Fight”. I aim to share regular tips, yummy recipes, and advice on how to support our wonderful children. You can join HERE.