Can Meditation Solve My Gut Issues?
Frustrated with cutting out all sorts of foods to try and relieve your gut issues? Tried restricted dieting but you’re still struggling?
Well listen up! Food is only one aspect that affects our gut issues. It’s time to take a look at evidence-based non-food interventions that could change your life.
Your gut-brain connection
We’ve already explored the undeniable link between our gut and brain and how stress can play havoc with our delicate digestive systems. Now here’s the exciting part; what if there was a simple, effective way to ease your gut issues by tackling stress head on?
When we are stressed, our body's sympathetic nervous system is heightened and in a state of fight or flight. At this point our gut is yearning for a much-needed break! In these moments we want to activate our parasympathetic nervous system, to bring our bodies back to calmness so that our gut can relax and begin to digest properly. How can we do that? Well, one of the most evidence-based techniques in doing exactly this is meditation.
What is meditation and how can it help?
Meditation is a technique that uses a combination of both mental and physical exercises to help your mind stay calm and focused. There are different types of meditation. Some focus on breathing, others on mindfulness, which pay close attention to being present in the moment and avoiding any distractions.
Mindfulness meditation has even been shown to be effective in taming Irritable Bowel Syndrome (IBS) symptoms. These include frequent bloating, constipation, diarrhoea and reflux. It also has been shown to be effective in improving the quality of life and overall well-being in IBS patients.
When you are stressed, focusing on breathing can actually encourage your body to de-stress. It helps to calm your nerves and this exaggerated talk between your gut and stressed brain. Not only this, breathing exercises that activate the diaphragm act like a gentle massage for your stomach and intestines, which has shown to help with constipation, bloating and to decrease tummy pain. A win win!
Is meditation right for my gut issues?
The great thing about meditation is you can do it anywhere. When you feel stress creeping in, or when you feel a flare-up coming, you can return focus to your breath, and really try to set that parasympathetic nervous system back into action. It is simple, discrete and can be done without anyone noticing.
If you’re looking for an effective technique to help soothe your gut issues, all whilst still enjoying the foods you love, meditation is a great place to start. Specifically designed to help you relax, take a look over on The Gut Feeling app at some of our meditation sessions.
References:
Diaphragmatic Breathing for GI Patients | Michigan Medicine (uofmhealth.org)
Naliboff BD, Smith SR, Serpa JG, Laird KT, Stains J, Connolly LS, Labus JS, Tillisch K. Mindfulness-based stress reduction improves irritable bowel syndrome (IBS) symptoms via specific aspects of mindfulness. Neurogastroenterol Motil. 2020 Sep;32(9):e13828.
Sun Y, Ju P, Xue T, Ali U, Cui D, Chen J. Alteration of faecal microbiota balance related to long-term deep meditation. Gen Psychiatr. 2023 Jan 3;36(1):e100893.
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