Let’s Talk About the Gut-Brain Connection…and What It Has To Do With Trauma 🧠💛
Photo by @kanchanachitkhamma
Have you experienced any of these before?
“Butterflies” in your stomach before a big moment
That “gut feeling” that steered you in (or away from) a decision
The sudden urge to rush to the restroom when you’re super nervous or anxious
If you nodded “yes” to any of these, then you’ve already experienced the gut-brain connection in action, which is a great sign of body awareness.
What Is the Gut-Brain Connection?
It’s essentially our gut and our brain speaking to one another and each has the ability to impact the other.
And while we often think of the brain as the "boss," our gut is definitively the chattier of the two! Science shows that about 80% of the messages actually go from the gut to the brain, not the other way around.
That means your gut isn’t just passively responding to your brain’s signals. It’s actually talking back, influencing things like your mood, energy, immune system, and even how you handle stress.
So what exactly are your gut and brain talking about?
4 Things Your Gut and Brain Chat About Regularly:
1. Digestion + Nutrient Absorption: They coordinate when to release digestive enzymes, move food along your GI tract, and help with bowel movements. 💩
2. Mood and Emotions: Around 80–95% of serotonin (your “feel-good” neurotransmitter) is made in the gut. Yes — your gut plays a huge role in how you emotionally process the world around you.
3. Immune Function + Inflammation: Your gut helps regulate your immune system and manages inflammatory responses, which are vital for those living with chronic stress, post-traumatic stress disorder (PTSD), or autoimmune challenges.
4. Our Stress Response: Stress can disrupt your gut bacteria and increase something called intestinal permeability (a topic for another blog soon!). And on the flip side, a healthy gut can actually calm your stress response.
When the Gut-Brain Relationship Gets Out of Sync
Think of your gut and brain like besties…sometimes besties can get out of sync or one friend needs more support at times. When one is overwhelmed or neglected, the other feels it. Maybe your digestion slows down. Maybe anxiety spikes. Maybe you're stuck in a loop of stress causing GI symptoms — and those symptoms causing more stress.
This cycle is especially common among people with a history of trauma. After all, trauma trains the body to be on alert, and that alertness often shows up in the gut first.
But here’s the good news: just as this system can get out of balance, it can also be rebalanced with care, compassion, and small, sustainable shifts. Essentially, you have to nourish both. 💛
So How Do You Support the Gut-Brain Connection?
The answer isn’t a one-size-fits-all checklist. What your nervous system and digestive system need will be unique to you. But here are a few practices that many of my clients have found grounding and helpful:
Diaphragmatic breathing: (A.k.a. “belly breathing”) to signal calm and safety
Gentle movement: Like walking after meals or simply stepping outside for fresh air
Mindful eating: Slowing down, chewing thoroughly, and noticing how your body responds
Spending time in nature: Even just a few minutes a day
Creating space for joy and rest: Without guilt or pressure
Each of these is an invitation to reconnect — to build trust between your body and your mind, one small practice at a time.
The Bottom Line
The gut-brain connection isn’t just a scientific concept. It’s something you feel in your daily life. And if you’ve experienced trauma, those feelings can be even more intense or confusing. But the good news is: healing is possible. You’re not broken, and you don’t have to navigate this alone.
By gently tuning in and supporting both your gut and your nervous system, you’re laying the foundation for more ease, resilience, and trust within your body. This is not about perfection. It’s about small, meaningful steps that help you feel safer, stronger, and more supported in your own skin.
Here’s to tending to your gut, nurturing your brain, and reclaiming peace — one breath, one bite, one step at a time. 💛
With gratitude,
Elyce
About Elyce + Balanced Gut Nutrition & Health:
Elyce Shapiro, MS, CNS, LDN is a HAES®-aligned Board-Certified Licensed Dietitian Nutritionist and Founder/Owner of Balanced Gut Nutrition & Health LLC - a virtual private practice focused on gut health and its connection to mental health. Learn more about working with Elyce in a free 15-minute Discovery session; click here to book.
