Many people following a “perfect” gut-friendly diet—drinking kombucha, taking probiotics, or eating fibre-rich meals—still experience bloating, gas, or acidity. Nutritionist Nmami Agarwal identifies stress as a major, often overlooked factor affecting digestion. In an Instagram video, she explained that even the healthiest meals can sit in the intestine if the body is under stress, leading to uncomfortable digestive symptoms.

Agarwal noted that during stress, the body shifts into survival mode, reducing blood flow to the gut, slowing digestive enzymes, and lowering stomach acid levels. “When you're stressed, digestion slows, and food can cause bloating, acidity, and gas,” she said, adding that prolonged stress may contribute to conditions such as irritable bowel syndrome (IBS) or gastroesophageal reflux disease (GERD).

To support digestion, Agarwal recommends five “stress reset” habits that target the nervous system rather than food alone. First, she suggests starting meals calmly by taking three to five slow, deep breaths to activate the body’s “rest-and-digest” mode, which improves stomach acid and enzyme release.

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Second, she advises including magnesium-rich foods such as pumpkin seeds, almonds, spinach, bananas, and dark chocolate (70%+) to relax the nervous system. Third, sipping calming herbal teas like ginger, chamomile, fennel, or peppermint can soothe both gut and mind.

Fourth, Agarwal stresses mindful eating: chewing slowly and avoiding rushed meals helps reduce bloating. Finally, balancing blood sugar with meals containing protein, fibre, and healthy fats can lower stress signals in the body. She also recommends short practices like five minutes of slow breathing, brief walks, or sunlight exposure to enhance gut function.

“Gut health isn’t just about what’s on your plate,” Agarwal concluded. “It’s also about the state of your nervous system. Digestion works best in rest mode, not rush mode.” Her advice highlights the connection between mental well-being and digestive health, offering practical steps to ease stress-induced digestive issues.

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