Trauma and the Gut–Brain Axis: Food That Heals
Why Trauma Affects the Gut
Many trauma survivors know what it feels like to carry emotions in the stomach. Butterflies, knots, nausea, or digestive pain are common when stress arises. This is not coincidence — it is science.
The gut and brain are linked by the vagus nerve in what’s often called the gut–brain axis. Trauma dysregulates this system, leaving digestion sensitive, erratic, and reactive.
In fact, studies show that conditions like irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), and chronic bloating are more common in people with trauma histories.
See the Emotional Healing Complete Guide for the broader picture.
How Trauma Shows Up in the Gut
Emotional trauma doesn’t just stay in the mind. It imprints on the gut in many ways:
Tension and knots in the abdomen
Digestive issues like bloating, constipation, or diarrhoea
Food sensitivities or intolerance
Appetite changes, from overeating to loss of hunger
Gut inflammation, often linked to chronic stress
Immune issues, since 70% of immune cells live in the gut
These symptoms often appear alongside emotional distress such as anxiety, depression, or flashbacks.
For a checklist of broader trauma symptoms, see Emotional Trauma Symptoms Checklist for Adults.
The Gut–Brain Connection
The gut is sometimes called the “second brain” because it has its own nervous system — the enteric nervous system — which communicates constantly with the brain.
When trauma keeps the body in survival mode, the gut becomes disrupted.
In fight-or-flight, digestion slows or halts.
In freeze, the gut may become numb or sluggish.
In fawn, eating patterns may be shaped by stress or appeasement.
This explains why digestive issues often flare up after emotional triggers.
See The Fawn Response: Why People-Pleasing Is Trauma for one survival pattern that influences gut health.
Trauma, Cortisol, and Digestion
Stress hormones like cortisol directly impact gut function. High cortisol over time:
Weakens the gut lining (leading to leaky gut)
Disrupts gut microbiome balance
Increases inflammation
Reduces digestive enzyme production
This creates a vicious cycle — the more stressed you feel, the worse your digestion becomes.
See Calm a Dysregulated Nervous System: Daily Reset Tools for practical ways to break the cycle.
Trauma and the Microbiome
The gut microbiome — trillions of bacteria living in the intestines — plays a major role in mood regulation. Trauma can reduce microbiome diversity, increasing risks of anxiety and depression.
Healing the gut often improves both digestion and emotional balance.
Healing Trauma Through the Gut
Because trauma and gut health are so closely linked, healing requires a dual approach: regulating the nervous system and supporting digestion.
1. Nervous System Regulation
Practices like box breathing, vagus nerve exercises, and grounding signal safety to the gut.
See Vagus Nerve Exercises for Emotional Healing and Box Breathing for Trauma: A 5-Minute Nervous System Reset.
2. Somatic Movement
Qi Gong, shaking, and gentle stretching release abdominal tension and improve circulation to the gut.
See Qi Gong for Emotional Healing: Move, Breathe, Release.
3. Breathwork
Deep abdominal breathing massages internal organs, improving motility and calming emotions.
4. Nutrition for Gut and Trauma
Eat whole, unprocessed foods
Include probiotics (fermented foods) and prebiotics (fibres)
Limit processed sugar and alcohol
Stay hydrated
5. Inner-Child Reparenting
Food often carries emotional meaning. Many trauma survivors eat to self-soothe or restrict due to control. Inner-child healing helps restore a healthy relationship with food and body.
See Inner-Child Healing: A Gentle Step-by-Step Guide.
6. Journaling and Emotional Release
Many gut issues flare when emotions are unspoken. Journaling helps bring these feelings to light.
See 100 Inner-Child Journaling Prompts for Healing.
7. Shadow Work
Unacknowledged anger, shame, or fear often manifests in the gut. Shadow work helps integrate these hidden emotions.
See What Is Shadow Work? A Guide to Healing and Transformation.
A Daily Gut-Healing Routine
Here’s a 15-minute practice that blends trauma healing and gut support:
3 minutes abdominal breathing
3 minutes shaking or Qi Gong
3 minutes journaling about emotions connected to your body
3 minutes self-massage of the abdomen in circles
3 minutes affirmation: “My body is safe to digest life.”
Final Thoughts
Trauma profoundly affects the gut, disrupting digestion, immunity, and emotional balance. But healing is possible. By combining nervous system regulation, Qi Gong, nutrition, and inner healing practices, you can restore both gut health and emotional wellbeing.
For the bigger picture, see the Emotional Healing Complete Guide.
If you’d like support in reconnecting with your body and healing trauma through compassionate guidance, I offer energy work and reflective psychology as a Meraki Guide.
Book your Free Soul Reconnection Call to begin your journey.
FAQs on Trauma and the Gut
1. How does trauma cause digestive issues?
Trauma dysregulates the nervous system and stress hormones, disrupting digestion, gut lining, and microbiome balance.
2. Can healing the gut reduce anxiety and depression?
Yes. Since the gut produces neurotransmitters like serotonin, restoring gut health improves mood regulation.
3. What foods help the gut recover from trauma?
Fermented foods (yogurt, kimchi, sauerkraut), fibre-rich vegetables, and whole foods support microbiome health.
4. How do I know if my gut symptoms are trauma-related?
If they worsen with stress or triggers, trauma may be playing a role. Tracking symptoms alongside emotions can clarify patterns.
5. Can Qi Gong and breathwork really help digestion?
Yes. They relax the nervous system, improve circulation, and gently massage internal organs, directly supporting gut health.
I look forward to connecting with you in my next post.
Until then, be well and keep shining.
Peter. :)
