Do you ever notice that when you’re stressed, your gut is the first to speak up? For some, it’s butterflies before a big event. For others, it’s cramping, bloating, or reflux that flares when life feels overwhelming. That’s not “in your head” — it’s the gut-brain connection in action.
Science now confirms what many of us have long suspected: stress lives in the gut, the brain, and the immune system — and they are constantly talking to each other. This communication system, called the gut-brain axis, is a two-way street. Stress in the brain disrupts digestion; poor gut health sends stress signals back to the brain; and both affect immunity [1,2]. The result? Anxiety, inflammation, frequent illness, and the feeling of being stuck in survival mode.
The good news: this cycle can be broken. In this post, I’ll share the science of stress and the gut-brain axis, answer some of the most common questions about healing, and let you peek into the routines that keep me balanced.
What are the symptoms of gut-brain issues?
When your gut-brain connection is out of balance, you don’t just feel it in your stomach — you feel it throughout your whole body. Here are some common signs:
- Digestive problems: bloating, constipation, diarrhea, reflux, or alternating IBS-type symptoms.
- Heightened gut sensitivity: ordinary digestive processes feel painful or exaggerated.
- Anxiety and mood changes: an imbalanced gut microbiome can produce fewer neurotransmitters like serotonin and dopamine, which play a role in mood regulation.
- Immune challenges: frequent colds, allergies, or autoimmune flare-ups.
- Fatigue and brain fog: an unhealthy gut can’t efficiently absorb nutrients, which affects energy and cognition.
- Skin issues: acne, eczema, or rashes linked to inflammation and “leaky gut.”
If any of these sound familiar, it may be time to look at your gut-brain connection more closely.
How does stress affect digestion and immunity?
When stress hits, your body prioritizes survival. Stress hormones like cortisol and adrenaline tell your system to “pause” non-essential functions — and digestion is one of the first to go.
This can result in:
- Slowed motility → constipation, bloating, gas.
- Speeded motility → diarrhea or urgency.
- Increased acid production → reflux, heartburn, ulcers.
- Altered microbiome → a shift toward harmful bacteria, leading to dysbiosis.
- Leaky gut → weakened intestinal lining allows toxins to leak into the bloodstream, fueling inflammation.
At the same time, chronic stress weakens the immune system. Short-term stress can temporarily boost immunity, but long-term stress suppresses white blood cells, dampens the body’s defenses, and promotes low-grade chronic inflammation — the foundation of most modern chronic diseases [3,4]. Together, these effects create a vicious cycle: stress hurts digestion, poor digestion increases stress, and both suppress immunity.
How to take care of my gut-brain connection?
Taking care of the gut-brain connection is about restoring balance in both directions — calming the nervous system while nourishing the gut.
Here’s what I’ve learned, both from science and personal practice:
- Start your day with presence. My mornings begin outside, soaking up natural light. I cold plunge to invigorate my system, then meditate for 10 minutes and journal for 10 minutes — listing what I appreciate, celebrating wins, and choosing no more than 3 important tasks for the day.
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Support the nervous system with adaptogens and nootropics. After my morning routine, I take Juice Plus+ Luminate, from the Juice Plus+ Company. This blend contains:
- Adaptogens (lion’s mane, cordyceps, ashwagandha, rhodiola, sage oil) → help reduce occasional feeling of stress
- Nootropics (alpinia galanga, coffee berry extract) → promote focus, calm energy, and cognitive clarity.
- Eat for your microbiome. I eat mostly plant-based, close to the earth. Plants provide the fiber, polyphenols, and prebiotics that feed beneficial gut bacteria, which in turn create postbiotics that nourish the brain and immune system.
- Move every day. I alternate between aerobic workouts and strength training, and I take short and long walks. Movement isn’t just good for the body — it lowers cortisol and helps regulate digestion.
- Connect with nature. Living in the Pacific Northwest, I maximize outdoor time: hiking, skiing, sailing, paddleboarding, pickleball. Where do you live, and how can you bring more outdoor time into your daily rhythm?
- End the day with calm. Evenings are for winding down. I dim the lights, put away my phone, brush and floss, and do a short meditation with calming music before bed. Sleep is when your gut and immune system repair — so protecting it is non-negotiable.
How to heal your gut from anxiety
Anxiety and gut issues often go hand-in-hand. To reverse this, focus on interventions that calm the nervous system and restore the gut microbiome.
- Breathing and mindfulness → deep breathing signals safety to the brain, easing digestive tension.
- Adaptogens → herbs like ashwagandha and rhodiola help regulate the stress response.
- Probiotics and prebiotics → nourish beneficial gut bacteria, which in turn produce mood-regulating neurotransmitters [5].
- Limit stimulants → caffeine, alcohol, and processed foods can heighten both anxiety and gut irritation.
This is where Luminate shines again — it blends adaptogens with cognitive-supporting nootropics, helping shift both body and brain out of “fight or flight.”
How do you reset your gut microbiome?
Resetting your microbiome doesn’t mean a 3-day juice cleanse or drastic elimination. It means creating a consistent environment where beneficial bacteria can thrive.
- Diversity is key. Aim for 30+ different plants per week — fruits, veggies, legumes, nuts, seeds, herbs.
- Fiber is your friend. Soluble and insoluble fibers feed different bacterial populations.
- Polyphenols matter. Found in berries, greens, teas, and spices, these compounds become more bioavailable when broken down by gut microbes.
- Fermented foods. Sauerkraut, kimchi, miso, kefir, and plant-based yogurts add beneficial bacteria [6].
- Avoid microbiome disruptors. Processed foods, refined sugar, and chronic stress all tip the scales toward dysbiosis.
By consistently eating closer to the earth and minimizing gut irritants, your microbiome will reset itself over time.
Final Word
Stress is unavoidable. But being controlled by it is not. When you understand the gut-brain-immunity loop, you gain the power to break it — with intentional daily practices, plant-based nutrition, and science-backed tools like Luminate. Your gut, your brain, and your immune system are always in conversation. The question is: what story are they telling, and how can you rewrite it?
This professional is affiliated with Juice Plus+ and may receive commissions or other compensation from product sales made within their organization. Any reference to professional credentials is provided for identification purposes only and should not be interpreted as a health or medical endorsement of Juice Plus+ or its products by any authority or institution. The views and opinions expressed are those of the professional and do not necessarily reflect the official position of Juice Plus+. Content is for informational purposes only and is not intended to provide or replace care or advice from a healthcare professional. Results may vary. Individual experiences and outcomes can differ based on factors such as health status, diet, and lifestyle. Statements have not been evaluated by the FDA. Products are not intended to diagnose, treat, cure or prevent any disease. Always consult your healthcare provider before using any nutritional products or starting a new health program.
References
- Mayer EA, Tillisch K, Gupta A. (2015). Gut/brain axis and the microbiota. J Clin Invest, 125(3):926–938. https://doi.org/10.1172/JCI76304
- National Institute of Diabetes and Digestive and Kidney Diseases. The Brain-Gut Connection. https://www.niddk.nih.gov/health-information/digestive-diseases/brain-gut-connection
- Chrousos GP. (2009). Stress and disorders of the stress system. Nat Rev Endocrinol, 5(7):374–381. https://doi.org/10.1038/nrendo.2009.106
- Dhabhar FS. (2014). Effects of stress on immune function: the good, the bad, and the beautiful. Immunol Res, 58(2–3):193–210. https://doi.org/10.1007/s12026-014-8517-0
- Foster JA, McVey Neufeld KA. (2013). Gut–brain axis: how the microbiome influences anxiety and depression. Trends Neurosci, 36(5):305–312. https://doi.org/10.1016/j.tins.2013.01.005
- Harvard Health Publishing. (2021). Foods that boost gut health. https://www.health.harvard.edu/staying-healthy/foods-that-boost-gut-health
