From bloating to gas to constipation to diarrhea, we’ve all had stomach upsets at some point in our lives. And having these upsets frequently may be known as having a “sensitive stomach.” Despite the prevalence of stomach sensitivity, there are still so many questions about it, like its causes and the role of stress and anxiety. This article addresses all of these questions, as well as relevant management strategies.
A sensitive stomach isn’t actually a medical condition or a clinical diagnosis; rather, it is a blanket term for all abdominal issues that occur after eating. The term can also be used to describe a stomach that gets disturbed more easily and frequently than normal. For this reason, a sensitive stomach is also referred to as a “weak stomach.”
People experience stomach sensitivity differently with regard to frequency and severity. Likewise, the causes and appropriate management options for a sensitive stomach differ among individuals.
Virtually everyone has some sort of abdominal upset or disturbance at some point. Considering how short-lived most stomach issues are, typically resolving in a few hours, it is unsurprising that many do not regard these stomach upsets as a cause for concern. Aside from the relatively short duration of most stomach aches, the intensity is usually manageable.
While the person experiencing the stomach upset often has mild to moderate levels of discomfort, the abdominal issue generally resolves completely with time or after simple lifestyle changes. These stomach issues are considered normal; no recurrence is expected after it resolves.
However, if you have stomach upsets often, you may have a sensitive stomach. This also applies if the stomach issues are severe, span several days, or significantly affect your daily activities. It is no longer normal at this point, and the stomach issue(s) may require special attention.
Stomach sensitivity affects different individuals differently. However, there are a few symptoms to look out for when a person suspects stomach sensitivity. They include:
These symptoms can be properly and adequately managed at home, although symptoms may recur.
However, there are other more severe symptoms, that may require urgent medical attention. They include:
As with the symptoms, there are different causes of stomach sensitivity. What causes a sensitive stomach in one individual may not necessarily cause one in someone else. Nonetheless, the following are the most common causes of a sensitive stomach:
According to various studies, there is a connection between the brain and the gut, known as the gut-brain axis (GBA).1 In fact, the enteric nervous system is sometimes called the “second brain” because it relies on the same neurons and neurotransmitter types observed in the central nervous system.
As a result of the close connection between the gut and brain, feelings and emotions like sadness, anger, fear, and anxiety can affect normal digestive processes.2 Therefore, an individual in a chronic state of anxiety may experience stomach sensitivity significantly more frequently than individuals with a normal state of mind.
Also, stress and stomach upsets have a bidirectional relationship. Studies reveal that when someone is stressed, the body releases hormones and neurotransmitters that retard digestive processes, causing stomach pains. In a state of chronic stress, the individual also has a propensity to overeat unhealthy foods and snacks, contributing to stomach sensitivity.3
Furthermore, chronic stress in the body can lead to a condition known as Adrenal Fatigue Syndrome (AFS). This condition is the non-Addison type of adrenal dysfunction in which the body’s stress response cannot keep up with life’s chronic stressors. One of the symptoms of adrenal fatigue is indigestion, which individuals may experience as a sensitive stomach.
Also called spastic colon, IBS is a common disorder that affects the stomach and the intestines, which are collectively known as the gastrointestinal tract. IBS is a syndrome, implying that it is a group of symptoms that usually vary in intensity and duration. Common IBS symptoms include abdominal cramps, bloating, gas, constipation, and diarrhea.
IBS symptoms may come and go, but specific foods or drinks usually trigger them. The condition may also worsen with stress, and IBS may accompany conditions like adrenal fatigue that result from chronic stress. While the exact cause of IBS is unknown,4 scientists believe that oversensitivity of the intestine and immune system are the main culprits.
Women are at a higher risk of IBS than men, especially if they have a history of Caesarean-section surgeries or hysterectomy. Because some other causes of stomach sensitivity also have similar symptoms to IBS, however, it may take a while to identify the condition.
IBD is the blanket name for two chronic diseases – ulcerative colitis and Crohn’s disease, both characterized by gut inflammation. Similar to IBS, the exact cause of IBD is unknown. However, scientists have observed that the condition is a result of a weakened immune system.5
The symptoms of IBD are similar to that of IBS. However, they tend to be more severe and can cause permanent colon damage. Unlike IBS, though, it is much easier for medical practitioners to identify IBD.
Inflammatory bowel disease can also be associated with chronic stress and adrenal fatigue. This is because chronic stress on the gut can cause the dysregulation of the NeuroEndoMetabolic (NEM) Stress Response, an interconnected system of six circuits that helps the body manage stress. IBD can be an indication of dysregulation in the NEM's Inflammation Circuit.
Also known as food sensitivities, food intolerances occur when the body has difficulty digesting certain foods and drinks. Food intolerances are not as serious as food allergies and are not potentially fatal. However, they can be very discomforting and are among the most typical causes of a sensitive stomach.
There are different types of food intolerances, the commonest being lactose and gluten intolerance. Although it is possible to detect these intolerances, the best way to identify them is a food elimination diet. However, it can be difficult to avoid them entirely, considering how common they are in different meals.
This is an inherited autoimmune disorder where ingesting the protein gluten (found in wheat, barley, and rye) can cause inflammation in the small intestine. The typical marker of this condition is diarrhea, although bloating, fatigue, gas, and anemia are other symptoms. Similar to food intolerances, it may be difficult to avoid gluten, considering how common they are in popular diets. However, eating gluten with this condition causes irreparable damage to the intestine lining, so avoidance is imperative.
There are several different management options for stomach sensitivity. All of the management options below are natural remedies. However, medical attention is necessary if the sensitive stomach persists even after you try these management options.
The first step in managing a sensitive stomach is a complete diet evaluation. Many stomach issues are caused by certain foods, known as trigger foods. The aim of managing stomach sensitivity is to cut these trigger foods from the diet.
Since humans are different, we respond differently to different foods. Therefore, trigger foods for one person may not trigger stomach issues in another person. Also, since most people eat a combination of several different foods over a day or a few days, it may be difficult to pinpoint the source of the stomach sensitivity. In light of this, an elimination diet may be useful.
Adopting an elimination diet means gradually removing possible or suspected trigger foods from your diet and individually reintroducing them to determine which food is causing stomach sensitivity. Some of the most common foods to look out for as potential triggers include:
Stress is implicated in the development of many stomach issues, including irritable bowel syndrome and inflammatory bowel disease. Therefore, it is only natural to reduce stress levels when managing stomach sensitivity. There are multiple steps to reducing stress levels, including relaxation techniques, good sleep, and healthy eating.
Instead of eating large meals rapidly, consider eating smaller portions slower. Quick eating can trap gas in the stomach, causing bloating. Also, rapid eating does not give the body enough time to digest the food, as digestion begins in the mouth.
Aside from the eating pace, it is advisable to eat smaller food portions more frequently. This means rather than three large meals a day, consider eating about six small meals spread across the day. This can also reduce the risk of excess gas forming in the stomach.
Water is critical to proper digestive processes. While society has normalized eating with sugary beverages, it is essential to stick to water to keep sugar levels low. Note that high sugar intake can serve as a trigger for a sensitive stomach in some individuals.
Moreover, water helps facilitate bowel movements by softening stool. This is a practical way of preventing and resolving constipation.
Caffeine is a stimulant, and it may excessively stimulate stomach contractions. This may promote diarrhea and other stomach issues. Alcohol is an irritant and can inflame the stomach lining, causing abdominal distress. Also, alcohol can worsen pre-existing anxiety and cause new-onset anxiety, both potential causes of a sensitive stomach. 6
When making changes to the diet in the management of stomach sensitivity, it is not only about what you remove from your diet but also what you add to it. Below are foods that can help relieve a sensitive stomach.
Although these foods have been identified as soothers for a sensitive stomach, paying attention to your body is still crucial. If you notice any adverse reaction to a food, you should stop it immediately. Also, consult a dietician before making drastic changes to your diet.
Allerdim brings together a trio of ingredients that work in concert to support stomach health:
The ingredients in Allerdim are in synergy, working together to provide comprehensive relief and support to your sensitive stomach.
Adrenal Gut Restore is carefully formulated with ingredients known for their supportive properties:
Resetting a sensitive stomach depends on the specific type of stomach issue. Conditions like celiac disease cannot be cured, and a gluten-free diet has to be adopted for the rest of the individual’s life. With IBD and IBS, the best management strategy is adherence to a balanced diet and healthy eating habits. If food sensitivities or allergies are to blame, an elimination diet and avoiding trigger foods may help. Some healthcare providers also recommend medications.
While it may be difficult to reset a sensitive stomach, as the risk of recurrence is high if there is exposure to triggers, the use of probiotic agents may also improve gut and stomach health. Probiotics help improve the gut microbiome and lower bad bacteria and inflammation levels. This consequently reduces stomach issues.
Having a sensitive stomach refers to varying abdominal symptoms after eating, with differing severity and frequency. While normal stomach upsets are short-lived and mild, stomach sensitivity symptoms persist for several days, can be more intense, or may happen more frequently. Common causes are stress, anxiety, food intolerances, irritable bowel syndrome, inflammatory bowel disease, and celiac disease. Identifying the cause of your sensitive stomach can help choose the best way to manage it.
Some management strategies are eliminating trigger foods, reducing stress, increasing water intake, and considering beneficial foods and supplements. However, it’s essential to consult a healthcare provider before making significant changes to your diet, including supplement use.
For more information about how to cope with a sensitive stomach, do an elimination diet, or manage stress, the team at Dr. Lam Coaching can help. We offer a free, no-obligation phone consultation at +1 (626) 571-1234 where we will privately discuss your symptoms and various options. You can also send us a question through our Ask The Doctor system by clicking here.
Anthony L. K. May, 2022. What’s the connection between the gut and brain health? Harvard Health Publishing. https://www.health.harvard.edu/staying-healthy/whats-the-connection-between-the-gut-and-brain-health
Carabotti M, Scirocco A, Maselli MA, Severi C. The gut-brain axis: interactions between enteric microbiota, central and enteric nervous systems. Ann Gastroenterol. 2015 Apr-Jun;28(2):203-209. https://pubmed.ncbi.nlm.nih.gov/25830558/
Stress and the sensitive gut? August, 2019. Harvard Health Publishing. https://www.health.harvard.edu/newsletter_article/stress-and-the-sensitive-gut
Patel N, Shackelford K. October, 2022. Irritable Bowel Syndrome. StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK534810/
Stacy M. June, 2023. Alcohol and Anxiety: Does Alcohol Cause Anxiety and Panic Attacks? American Addiction Centers. https://americanaddictioncenters.org/alcoholism-treatment/anxiety
The enteric nervous system in the gut contains neurons and neurotransmitters similar to those in the central nervous system. Therefore, emotions and feelings, like sadness, anger, and anxiety, can affect digestion. Chronic stress can also promote stomach sensitivity by releasing hormones that disrupt digestive processes, contributing to symptoms like bloating and stomach pain.
