Understanding how anxiety affects digestion—and safe, non-medication options for relief
Written by Dr. Antonia Repollet
Licensed Clinical Psychologist
Certified School Psychologist
GI Psychology
The “Gut-Feeling” of Pregnancy
We often equate being a “good parent” with constant energy, activities, or doing everything ourselves. BYou’re standing in line at the pharmacy, cradling your growing belly, and suddenly your stomach tightens. Is it nausea? Gas? A flutter of nerves? During pregnancy, physical sensations and emotions can feel magnified. This is especially true for individuals with GI conditions like IBD (Inflammatory Bowel Disease) or IBS (Irritable Bowel Syndrome), where hormonal, emotional, and physical changes can disrupt an already sensitive gut.
Here’s the good news: understanding the gut-brain connection can help you navigate these changes with greater ease—and there are safe, research-based ways to soothe both your body and mind.
Why Pregnancy Impacts the Gut & Brain
Pregnancy triggers a wave of hormonal shifts—progesterone, estrogen, and cortisol—that slow digestion and heighten sensitivity in the GI tract. Physical changes like a growing uterus and altered posture can increase bloating, reflux, and constipation. Add in emotional stress about the baby’s health or previous pregnancy or medical trauma, and it’s no wonder your gut feels unsettled.
Research shows that anxiety and digestive issues share a two-way street: stress can spark GI symptoms, and GI discomfort can worsen anxiety. This is particularly significant in individuals with inflammatory conditions like IBD, where rates of anxiety and depression are notably high—32.1% and 25.2% respectively (Barberio et al., 2021). These mental health symptoms can influence flare frequency, pain perception, and quality of life.
This dynamic is especially important for people with DGBIs (Disorders of Gut-Brain Interaction), such as IBS or functional nausea, which often overlap with IBD—even in remission (Gracie et al., 2017; Shah et al., 2024).
The Gut-Brain Connection, Simplified
Many pregnant individuals prefer to avoid medication. Fortunately, there are proven, non-pharmacologic strategies that support gut and brain health:
- Breathing techniques: Slow, diaphragmatic breathing activates the parasympathetic (rest and digest) system.
- Gentle movement: Activities like yoga or walking support digestion and emotional regulation.
- Mind-body practices: Clinical hypnosis and GI-focused CBT can lower GI distress and reduce flare frequency (Keefer et al., 2013).
- Cognitive support: Working with a gut-brain therapist helps you manage intrusive thoughts and build confidence in your body.
These approaches are especially helpful for people managing both pregnancy and chronic GI conditions like IBD, where inflammation and emotional stress often go hand in hand.
Case Example: Marie’s Story
Marie was 12 weeks pregnant and living with Crohn’s disease. Though her inflammation was well-controlled, she began experiencing daily nausea, abdominal cramping, and racing thoughts about whether her symptoms might harm the baby. She felt dismissed when providers chalked it up to “just pregnancy hormones.”
With support from a gut-brain therapist, Marie learned to track her symptom flares, practice breathing techniques, and use clinical hypnosis to reduce anticipatory anxiety. Over just eight weeks, her symptoms decreased, her sleep improved, and she regained trust in her body’s cues. Most importantly, she felt emotionally prepared to advocate for herself during delivery and postpartum.
Her story is a powerful reminder that symptom relief doesn’t always require medication—and that emotional care is physical care, too.
When to Ask for Help
Pregnancy can be overwhelming, but there are times when seeking professional support is especially important. Consider reaching out if:
- You’re struggling to eat or sleep due to GI symptoms or anxiety.
- Your distress is interfering with your daily life.
- Past trauma or medical fears are resurfacing.
- You want support navigating pregnancy with an existing diagnosis like IBD or IBS.
You deserve care that sees your whole self—body, brain, and baby.
Final Thoughts
Pregnancy is a time of incredible transformation—and sometimes, anxiety is part of that process. But it doesn’t have to overwhelm you. Supporting your gut and your mind doesn’t mean striving for perfection. It means offering yourself small, compassionate actions each day.
If you’re navigating IBD, IBS, and/or DGBIs during pregnancy, know that you’re not alone—and there are experts who can help you feel more grounded, more comfortable, and more connected to your body.
Ready to take the next step?
Explore how gut-brain therapy can support you through pregnancy and beyond: IBD and Pregnancy: Pre-Natal Planning, Flares, Emotional Distress, and Multidisciplinary Care
References
Barberio, B., Zamani, M., Black, C. J., Savarino, E. V., & Ford, A. C. (2021). Prevalence of symptoms of anxiety and depression in patients with inflammatory bowel disease: a systematic review and meta-analysis. The lancet. Gastroenterology & hepatology, 6(5), 359–370.
Gracie, D. J., Irvine, A. J., Sood, R., Mikocka-Walus, A., Hamlin, P. J., & Ford, A. C. (2017). Effect of psychological therapy on disease activity, psychological comorbidity, and quality of life in inflammatory bowel disease: a systematic review and meta-analysis. The lancet. Gastroenterology & hepatology, 2(3), 189–199.
Keefer, L., Taft, T. H., Kiebles, J. L., Martinovich, Z., Barrett, T. A., & Palsson, O. S. (2013). Gut-directed hypnotherapy significantly augments clinical remission in quiescent ulcerative colitis. Alimentary pharmacology & therapeutics, 38(7), 761–771.
Shah, A., Lee, Y. Y., Suzuki, H., Tan-Loh, J., Siah, K. T. H., Gwee, K. A., Fairlie, T., Talley, N. J., Ghoshal, U. C., Wang, Y. P., Kim, Y. S., & Holtmann, G. (2024). A pathophysiologic framework for the overlap of disorders of gut-brain interaction and the role of the gut microbiome. Gut microbes, 16(1), 2413367.