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Can Stress Cause Irritable Bowel Syndrome (IBS)?

Stress and anxiety can contribute to IBS. This means managing your stress levels can help improve IBS symptoms. But how exactly does stress cause IBS, and how can you manage your stress levels? Find out in this article.

A stressed white man wearing a wrist watch rubbing his forehead with his hands

Key takeaways:

  • Stress and anxiety can cause and worsen IBS symptoms.
  • Studies have shown a clear link between stress, anxiety, and IBS. This indicates that treating stress and anxiety can help alleviate IBS symptoms.
  • Other factors like diet and genetics can also contribute to developing IBS.
  • Stress reduction techniques like exercise and mindfulness can help reduce IBS symptoms and improve overall health.

If you often feel symptoms like nausea and stomach-churning when stressed and anxious, you’re not alone. Stress and anxiety can have a negative effect on the digestive system, causing problems like stomach upset. For people with IBS, stress can make their symptoms worse. 

Even though we don’t fully understand what causes IBS, many studies show that stress can play a big role in its development and can worsen it. 

This article will explore the link between stress, anxiety, and IBS. We’ll also provide tips for reducing stress and improving IBS symptoms. 

What is irritable bowel syndrome (IBS)?

Irritable bowel syndrome (IBS) is a chronic gastrointestinal (GI) condition characterized by changes in bowel movements, such as diarrhea or constipation, abdominal pain, and bloating.

This condition affects 11% of the population worldwide and can interfere with a person’s daily life. However, understanding the relationship between stress and IBS and how to avoid triggers can improve symptoms and overall quality of life.

How stress and anxiety can cause IBS

Several studies indicate that stress and anxiety can impair the function of the digestive system, contributing to and worsening IBS symptoms.

Below, we explain how stress can cause IBS.

Activation of the sympathetic nervous system

Stress activates the sympathetic nervous system, increasing heart and breathing rates and blood pressure. This response triggers the release of stress hormones—cortisol and adrenaline, which can affect the digestive system in several ways, such as increasing gut sensitivity, leading to more pain and discomfort.

Changes in the GIT function

Stress can cause changes in the way the digestive system functions. Stress can cause muscle contractions and spasms in the colon, leading to diarrhea, constipation, and abdominal cramping. For people with IBS, stress can be an even bigger trigger. On top of that, stress can cause inflammation in the gut, making IBS symptoms even worse.

Alteration of the natural gut microbiome

Stress can alter the balance of natural bacteria in the stomach, which plays a vital role in digestion and overall health. This can lead to an overgrowth of harmful bacteria and a decrease in the beneficial ones. This imbalance can contribute to IBS symptoms, such as bloating, gas, and abdominal discomfort.

Increases pain sensitivity in gut

Stress can increase sensitivity to pain in the gut. Some studies indicated that people with IBS have lower pain tolerance. Stress can further enhance this sensitivity, leading to increased pain and discomfort.

Treating stress and anxiety to improve IBS symptoms

Given the link between stress and IBS, treating stress and anxiety can help alleviate symptoms and improve the overall quality of life. Several strategies can be employed to manage stress and anxiety:

  1. Cognitive-behavioral therapy (CBT): aims to identify and change negative thought patterns and behaviors contributing to stress and anxiety and replace them with positive ones. CBT can be useful for treating stress and anxiety, which may lead to improvement in IBS symptoms. 
  2. Mindfulness-based stress reduction (MBSR): MBSR is a type of therapy that practices mindfulness meditation, yoga, and body awareness to reduce stress and anxiety. Studies have shown that MBSR can reduce stress and anxiety and improve IBS symptoms and quality of life.
  3. Relaxation Techniques: Deep breathing, progressive muscle relaxation, and visualization may effectively reduce stress and anxiety
  4. Exercise: Regular exercise can help reduce stress and anxiety and improve overall health. Exercise also stimulates bowel movements, which can help alleviate constipation.
  5. Dietary Changes: Avoiding foods that trigger IBS symptoms, such as fatty foods, caffeine, and alcohol, can help reduce stress on the digestive system.
  6. Medications: Sometimes, doctors prescribe medications, such as antidepressants and anti-anxiety medications, to help manage stress and anxiety. Managing the symptoms can help reduce IBS symptoms. Also, it is often best to work with your doctor to determine the best drug and dosage for you. 

Other causes of IBS

While stress and anxiety are significant factors in developing and exacerbating IBS, they are not the only ones. Other factors that can contribute to IBS include: 

  1. Genetics: Studies have shown that people with a family history of IBS are likely to develop the condition.
  2. Inflammation: Inflammation in the gut can lead to IBS symptoms. Infections, such as gastroenteritis, can cause inflammation in the gut, leading to the development of IBS.
  3. Food sensitivities: Certain foods, such as gluten, lactose, and fructose, can trigger IBS symptoms in some people.
  4. Hormones: People assigned female at birth are more likely to develop IBS than people assigned male at birth. Hormonal changes, like during menstruation, can trigger IBS symptoms.
  5. Medications: Antibiotics and over-the-counter painkillers, like non-steroidal anti-inflammatory drugs (NSAIDs), can be harsh and irritate the gut, leading to even more uncomfortable IBS symptoms

Who is More Likely to Develop IBS?

IBS affects people of all ages and genders, although people with vaginas are likelier to develop the condition. People with a family history of IBS are also more at risk of developing the condition than those without it. Some studies have also indicated that people with IBS are likely to have experienced stressful life events, such as abuse, trauma, or significant life changes.

General tips for reducing stress

Reducing stress is essential for managing IBS symptoms. Some tips for reducing stress include:

  1. Get enough sleep: Sleep is essential for maintaining overall health and improving your mood. So prioritize sleeping for at least 7-8 hours each night to feel refreshed and rejuvenated.
  2. Practice relaxation techniques: Deep breathing, progressive muscle relaxation, and visualization are all effective techniques for reducing stress.
  3. Exercise: Regular exercise can help reduce stress and anxiety and improve overall health.
  4. Eat a healthy diet: Eating a balanced and healthy diet can help improve and reduce stress on the digestive system. Avoiding trigger foods that may exacerbate IBS symptoms can also be helpful.
  5. Mindfulness: Meditation, yoga, and body awareness can help to reduce stress and anxiety.
  6. Take breaks: Taking breaks throughout the day can help reduce stress and tremendously improve productivity.
  7. Practice self-care: Simple activities like taking a warm bath, reading a book, or listening to music,  can make you feel relaxed and happy, reduce stress and improve overall well-being. Remember, self-care isn't selfish; it's necessary for our mental and physical health.

Wrap up

Stress and anxiety are significant factors in developing and worsening IBS. Understanding the relationship between stress and IBS and implementing effective treatments to manage stress and anxiety can help improve symptoms and overall quality of life.

Other factors like genetics, medications, and food allergies can contribute to developing IBS. If you have symptoms of IBS, you must consult your doctor for a proper diagnosis to rule out other possible causes and create a personalized treatment plan for you.

References

  1. Chu, B. et al. (2022). Physiology, Stress Reaction.
  2. American Psychological Association (2023) Stress Effects on the body.
  3. Bartosz., et al. (2016) Mechanisms by which Stress Affects the Experimental and Clinical Inflammatory Bowel Disease (IBD).
  4. Bailey, M., et al. (2010) Exposure to a social stressor alters the structure of the intestinal microbiota.
  5. Greenwood-Van, B and Johnson, A. (2018) Mechanisms of Stress-induced Visceral Pain.
  6. Saito, Y. (2011) The Role of Genetics in IBS
  7. Choung, R., and Nicholas J. (2006) Food Allergy and Intolerance in IBS
  8. Prusator, D. (2016) Neurobiology of early life stress and visceral pain
  9. Ouyang, A., and Wrzos, H. (2016) Contribution of Gender to Pathophysiology and Clinical Presentation of IBS
  10. Kanuri, N et al. (2016)  The Impact of Abuse and Mood on Bowel Symptoms and Health-Related Quality of Life in Irritable Bowel Syndrome (IBS)