Gut Feeling: Nutrition and Stress Response

April is Stress Awareness Month—let’s talk about what’s really going on beneath the surface. Stress has a funny way of showing up everywhere. A racing heart. A tense jaw. A stomach in knots. But while we often think of stress as something that lives in the mind, it actually affects—and is affected by—almost every system in the body.

That’s where nutrition comes in. It might just be the most underrated way to support a calmer, more balanced response to stress.

During Stress Awareness Month, we’re taking a closer look at how what we eat influences how we feel—and how gut health, blood sugar balance, and fiber intake can make a meaningful difference. 

The Gut–Brain Connection Is Real

You’ve probably heard of the gut-brain axis, but it’s more than just a buzzword. This is the communication pathway between your digestive system and your brain, and it runs in both directions.

When stress levels rise, your gut often reacts—think butterflies before a presentation or that uneasy feeling when you’re overwhelmed. But the reverse is also true: when your gut is out of balance, your mood and stress levels can take a hit.

That’s because your gut is responsible for producing a large portion of the body’s neurotransmitters, including serotonin, which helps regulate mood and emotional responses. In fact, about 90% of the body’s serotonin is produced in the gut—not the brain.

So when your gut microbiome is thriving, it supports better brain function, sharper thinking, and greater emotional resilience. When it’s struggling, stress, anxiety, and fatigue often follow.  

Spikes and Crashes Make Stress Worse

Another key player in the stress-nutrition equation? Blood sugar.

When blood sugar rises quickly—often after sugary, high-carb, or ultra-processed foods—it starts a chain reaction. The body pumps out insulin to bring it down, and if that swing is too steep, we crash. 

That crash triggers the release of cortisol (your body’s primary stress hormone), which can leave you feeling anxious, foggy, and emotionally reactive.

When this pattern repeats throughout the day, it keeps your body in a state of alarm. You might find yourself tired but wired, irritable, or craving more sugar to bounce back—fueling a frustrating cycle.

Steady blood sugar helps keep cortisol in check, your energy level consistent, and your emotions more manageable. And what supports steady blood sugar? A fiber-rich lifestyle! 

Nutrition: Your Calm-From-Within Ally

Nutrition isn’t just fuel—it’s information. (<--- Read that again!) 

The foods we choose each day help shape how our body responds to stress, from blood sugar stability and immune resilience to gut function and mood support.

Meals rich in whole, unprocessed foods—especially those that offer a mix of dietary fiber, healthy fats, and protein—help steady blood sugar and reduce cortisol spikes. That means fewer energy crashes, fewer mood swings, and a calmer, more balanced baseline.

Fiber-rich foods, like fruits, vegetables, legumes, and whole grains, support the gut microbiome and help regulate digestion. When the gut is well-nourished, it’s better equipped to support everything from immune function to serotonin production—two key factors in stress regulation.

Choosing nutrient-dense meals and snacks throughout the day helps give your body the tools it needs to stay balanced—even when life gets chaotic. 

Simple Steps for Anti-Stress Support

You don’t have to overhaul your life to feel more balanced. A few intentional tweaks can go a long way:

Aim for 30 grams of fiber per day. Most adults in the U.S. get far less than the recommended daily fiber intake, leaving a big gap in support for digestion, blood sugar stability, and overall gut health. 

A fiber-rich diet helps feed the beneficial bacteria in the gut, keeps things moving, and supports the production of neurotransmitters linked to mood and emotional regulation. (And so much more!)

Whole, unprocessed foods like fruits, vegetables, legumes, and whole grains are excellent sources of dietary fiber—but hitting 30 grams consistently can be a challenge, especially with busy schedules. That’s where just better.® prebiotic fiber can help. Made from non-GMO soluble corn fiber, it is a simple, practical way to close the gap and nourish your gut microbiome—no flavor, no grit, no gas.

Reduce (or eliminate) ultra-processed foods. Highly processed snacks and convenience meals contain added sugars, refined starches, emulsifiers, and artificial ingredients that disrupt the gut microbiome and lead to rapid spikes in blood sugar. 

These quick spikes are usually followed by sharp crashes, triggering fatigue, irritability, and increased cortisol release. A steady diet of ultra-processed foods stresses both your metabolic and nervous systems, making it more difficult to manage stress and focus.

Stay hydrated! Even mild dehydration strains the body and increases feelings of stress, fatigue, and brain fog. Water supports healthy circulation, nutrient delivery, and cognitive function—all of which help your body stay balanced under pressure. Start your day with a BIG glass of water, carry a water bottle, and drink water throughout the day!

Slow down; be mindful at mealtime. Eating slowly is one of the most underrated ways to support both digestion and stress relief.  

Slowing down creates space for mindful eating, helping you tune into the flavors, textures, and satisfaction of your food. This moment of presence can be a powerful pause in an otherwise hectic day.

It also supports better digestion, giving your stomach time to signal fullness and reducing the risk of overeating, bloating, discomfort, and blood sugar swings. And because it encourages a more relaxed state, it may help regulate cortisol levels and other stress-related hormones.

The result? A calmer mind, whole-body awareness, and a more satisfying relationship with food—all from something as simple as taking your time at the table. 

Move your body. Physical activity and nutrition are a powerful duo when it comes to stress management. When you fuel your body with nutrient-dense foods, you give yourself the energy and stamina to move more, and when you move regularly, your body becomes more efficient at using that fuel. 

Movement also supports blood sugar regulation, especially after meals. A short walk after eating can help your body process glucose more efficiently and reduce the likelihood of spikes and crashes that disrupt energy and mood. (Get more insights from UCLA Health’s post: ‘Taking a walk after eating can help with blood sugar control.')

From a stress management perspective, exercise increases the production of feel-good neurotransmitters like endorphins and helps regulate cortisol levels. It also supports digestion, improves sleep, and strengthens the gut-brain connection—all essential for feeling more balanced and resilient.  

Even gentle movement can make a meaningful impact. A relaxed walk, light stretching, or dancing to your favorite playlist all support mood, digestion, and energy, especially when paired with balanced nutrition.

The Takeaway: In a Stressful World, Mindful Nutrition Brings Stability

Stress Awareness Month is a good time to reflect on what we can do to support ourselves in meaningful, sustainable ways. Some things—traffic, deadlines, bad news—are out of our hands. But choosing the right foods that fuel our body’s defenses? That’s something we can do, one bite at a time. 

A calmer, more resilient day starts with your next meal. Choose it with care—and feel just better.® from the inside out.