According to a report on the Harvard Health blog , what many people call a "stress belly" is not simply fat accumulation, but a warning signal from the body under emotional stress: anxiety and stress will spread in both directions through the " Gut - Brain Axis ", triggering a violent neuroendocrine storm, which is ultimately reflected in abdominal inflammation and bloating, making you look like you have eaten several extra bowls of rice - but in fact, it is your emotions that "pay the price"!
Dr. Uma Naidoo, Director of the Nutritional and Lifestyle Psychiatry Division at Harvard Medical School and Massachusetts General Hospital, specializing in nutritional psychiatry, points out that anxiety isn't just a psychological experience; it's a systemic response that spans the digestive and nervous systems. A graduate of Harvard's Longwood Psychiatry Training Program, she combined her backgrounds in psychiatry, nutrition, and professional culinary expertise to pioneer the clinical connection between food and mood, demonstrating the profound impact of gut health on psychological well-being.
The "gut-brain axis" refers to the bidirectional chemical signaling network between the digestive tract (including the gut microbiota) and the central nervous system, encompassing multiple pathways, including neural, endocrine, immune, and metabolic. The gut microbiota influences brain function through the production of short-chain fatty acids, neurotransmitters (such as GABA and serotonin), and inflammatory mediators. Conversely, the brain's stress response can regulate the gut environment through the vagus nerve and the adrenal cortex ( the HPA axis).
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Anxiety's three "combination punches" can make you gain weight . As Harvard Health explains, "Gut imbalances can be both a cause and a consequence of anxiety."
1. Destroy the intestines and set off "little fires" throughout the body
• When stress is too high, the HPA axis secretes large amounts of cortisol, which changes the intestinal environment and allows "bad bacteria" (such as brewer's yeast and mold) to surpass "good bacteria."
• Continuously high cortisol levels can destroy the tight junctions in the intestines, causing a “leaky gut” that allows bacterial fragments (LPS) to enter the bloodstream, inducing low-grade chronic inflammation throughout the body.
2. Blocking the feeling of fullness makes you a "hunger sponge"
• Inflammation spreads to the brain, causing “leptin resistance”—the brain becomes unresponsive to leptin signals.
• It’s like a full gas tank showing empty, making you constantly hungry, craving high-calorie foods, and having trouble feeling full.
3. Combined with insulin, accurately store "stress belly"
• High cortisol increases the activity of 11β-HSD1 enzyme, converting cortisone into cortisol in visceral fat cells, turning the abdomen into a “cortisol manufacturing factory”.
• Cortisol raises blood sugar and stimulates insulin secretion, leading to insulin resistance over the long term. While high insulin drives energy synthesis and storage, high cortisol causes it to accumulate preferentially in the abdomen, creating a stubborn “stress belly.”
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Three "fire-extinguishing" strategies to soothe your gut and brain. Now that we understand the root cause of the problem, there's definitely a way to address it. The key to breaking out of this vicious cycle is to simultaneously extinguish the fire in your gut and brain.
1. Eat smart – give your gut a timely boost of nutrients
• Anti-inflammatory foods: Polyphenols (berries, green tea, dark chocolate) and Omega-3s (salmon, sardines, flaxseed).
• Prebiotics: Dietary fiber in onions, garlic, oats, and beans provides “food” for good bacteria.
• Repair and replenishment: Supplement L-glutamine and probiotics under the guidance of a physician to strengthen the intestinal barrier.
2. Use your wisdom to create a release valve for stress
• Activate the vagus nerve: Deep abdominal breathing, meditation, yoga, cold water bath (or washing face), chanting, etc. stimulate the parasympathetic nerves and quickly reduce cortisol.
• Adequate sleep: The HPA axis resets itself; lack of sleep can lead to a surge in cortisol the next day.
• Blood pressure-lowering exercise: Moderate strength training and walks in nature, as well as avoiding long periods of high-intensity aerobic exercise, can help control cortisol.
3. Slow down – Restart mindfulness of body and mind
• Stabilize blood sugar: Each meal contains "high-quality protein + healthy fat + high-fiber carbohydrates" to avoid drastic fluctuations in blood sugar that cause anxiety.
• Mindful eating: Take three deep breaths to enter the eating state, focus on the color, aroma and taste of the food, feel the fullness signals, and break away from the anxious eating habit of "autopilot".
Research shows that adopting a Mediterranean diet (rich in fruits and vegetables, whole grains, high-quality protein, and healthy fats) and avoiding inflammatory foods high in sugar and saturated fat can help maintain a balanced gut microbiome and reduce symptoms of anxiety and depression . A 2018 clinical study even showed that the 12 nutrients included in the Antidepressant Food Scale were positively correlated with depression prevention and treatment.
In short, if you want to get rid of the "stress belly," dieting and exercise alone often only treat the symptoms, not the root cause. Dr. Uma Naidoo advises focusing on diet and stress management to restore the gut ecosystem. This can truly address the root causes of endocrine imbalances and achieve healthy weight loss and a win-win for both your mind and body. The starting point is to "care for your second brain—your gut," allowing it to regain balance, and your body and mind will be freed.
Source
1. Harvard Health Blog. “Gut feelings: How food affects your mood.” June 7, 2018.
2. Harvard Health Publishing. “Uma Naidoo, MD.”
3. Wikipedia. “ Gut – brain axis. ” ( Updated 2025 )
4. Just Add Buoy. “How Your Digestive Health Influences Mental Clarity and Brain Function.” July 15, 2025.