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In fact, research suggests that about one in five people living with a chronic GI condition also experience symptoms of post‑traumatic stress.1
If you’ve ever felt like your gut is “overreacting” or “out to get you,” you’re not alone—and you’re not imagining it. Your body may be responding to past experiences in ways that make perfect biological sense.2
Let’s break down what we know so far.
How Trauma Affects Digestion
1. The Gut and Brain Are Always Talking
Your gut and brain communicate constantly through nerves, hormones, and the gut microbiome. When trauma or chronic stress enters the picture, this communication can become disrupted.
For some people, this shows up as:
- IBS
- Functional dyspepsia
- GERD
- Chronic bloating or pain
- Unpredictable bowel habits
Trauma doesn’t cause these conditions outright, but it can make the gut more sensitive, reactive, or inflamed.
2. Stress Can Change the Gut Microbiome
Early life stress, including emotional neglect or difficult childhood experiences, can leave long‑lasting “fingerprints” on the gut microbiome.
This can influence:
- Immune function
- Inflammation
- How the nervous system develops
- How the body responds to stress later in life3,4
Even in adulthood, chronic stress can shift the microbiome toward more inflammatory patterns. Some studies show that adults with a history of childhood abuse have higher levels of inflammation‑related microbes.5
3. Trauma Can Make the Gut More Sensitive
Many people with trauma histories experience visceral hypersensitivity, meaning the gut feels pain from sensations that wouldn’t bother most people.6
Normal things like gas, pressure changes, or digestive movement can feel sharp, intense, or alarming.
This isn’t “in your head.” Trauma can increase stress hormones like CRH and reduce parasympathetic nervous system activity (that’s the “rest‑and‑digest,” calm state rather than the sympathetic “fight-flight-freeze” nervous system). Together, these hormone and nervous system imbalances can make the gut more reactive.7,8,9
4. Trauma Can Affect Eating Patterns—and Vice Versa
There’s a strong connection between digestive disorders and eating disorders. In one study, 90% of people with an eating disorder had at least one disorder of gut‑brain interaction, also known as a DGBI.10
Sometimes GI symptoms (like nausea, bloating, or pain) lead to food avoidance. Other times, disordered eating behaviors create or worsen GI symptoms. Trauma often sits underneath both.11
This can make recovering from disordered eating feel confusing and complicated. But understanding the gut‑brain connection can bring clarity and self-compassion.
Why This Matters for Healing
If you’ve lived through trauma and now struggle with chronic GI symptoms, you may feel frustrated, discouraged, or disconnected from your body. Many clients tell me they don't trust their bodies, and their gut symptoms feel unpredictable. They feel their bodies are failing them.
But here’s the truth:
Your body is not failing you—it’s responding to a flawed environment the best way it knows how.
Your symptoms are not failings. They’re communication.
A Trauma‑Informed Approach to Gut Healing
Healing the gut in the context of trauma requires gentleness, curiosity, and collaboration—not rigid food rules or harsh elimination diets.
A supportive approach may include:
- Exploring your symptoms and history with compassion
- Understanding how stress affects your gut
- Adding nourishing foods rather than restricting
- Keeping simple food + symptom logs
- Working alongside mental health providers
- Rebuilding trust in your body, slowly and safely
Research shows that people with GI conditions often experience more anxiety, depression, and food‑related stress when starting nutrition therapy.12 A trauma‑informed dietitian can help reduce that burden rather than adding to it.
You Deserve Care That Sees the Whole You
Your gut symptoms are real. Your history matters. And your healing doesn’t have to be overwhelming.
When we understand the gut‑brain axis through a trauma‑informed lens, we can finally see your symptoms not as random or “broken,” but as meaningful—and treatable.
If you’d like support navigating your gut symptoms with compassion and science, I’m here to help. You can send me a message here or schedule a free discovery call here.
If you’re interested in learning more but not ready for 1:1 nutrition therapy yet, I’ve also got a comprehensive IBS course where I walk you through diagnosis, treatment, and maintenance, using the same trauma-informed approach I use in session with my clients. We do cover intensive dietary interventions like the low-FODMAP diet, but alongside other gentler and more trauma-appropriate approaches like FODMAP-gentle, gut-directed hypnotherapy, lifestyle-supportive interventions, and more.
Lastly, a note to other healthcare professionals: I’ve got a book on this! Chapters 2-3 of my book, Trauma-Informed Care: An Integrative Nutrition Approach to Empowered Healing, go much, much deeper on physiological impacts of trauma, including GI-specific impacts, than we can go here (plus 14 CEUs for RDs, DTRs, and CDCESs).
References:
- Glynn, H., Möller, S. P., Wilding, H., Apputhurai, P., Moore, G., & Knowles, S. R. (2021). Prevalence and Impact of Post-traumatic Stress Disorder in Gastrointestinal Conditions: A Systematic Review. Digestive diseases and sciences, 66(12), 4109–4119. https://doi.org/10.1007/s10620-020-06798-y
- Szkodny, L. E., Bardach, S. H., Hacker, K., Tormey, L. K., Gohres, K., Siegel, C. A., & Salwen-Deremer, J. K. (2025). Implementation of a Trauma-Informed Care Approach in a Gastroenterology Setting. Digestive diseases and sciences, 70(1), 119–127. https://doi.org/10.1007/s10620-024-08766-2
- Leclercq, S., Forsythe, P., & Bienenstock, J. (2016). Posttraumatic Stress Disorder: Does the Gut Microbiome Hold the Key?. Canadian journal of psychiatry. Revue canadienne de psychiatrie, 61(4), 204–213. https://doi.org/10.1177/0706743716635535
- Winder, C., Lodhia, A., Basso, M., Kadosh, K. C. (2025). Gut microbiome differences in individuals with PTSD compared to trauma-exposed controls: a systematic review. Frontiers in Neuroscience, 19. https://doi.org/10.3389/fnins.2025.1540180
- Rohr, J. C., Bourassa, K. A., Thompson, D. S., Fowler, J. C., Frueh, B. C., Weinstein, B. L., Petrosino, J., & Madan, A. (2023). History of childhood physical abuse is associated with gut microbiota diversity among adult psychiatric inpatients. Journal of affective disorders, 331, 50–56. https://doi.org/10.1016/j.jad.2023.03.023
- Farzaei, M. H., Bahramsoltani, R., Abdollahi, M., & Rahimi, R. (2016). The Role of Visceral Hypersensitivity in Irritable Bowel Syndrome: Pharmacological Targets and Novel Treatments. Journal of neurogastroenterology and motility, 22(4), 558–574. https://doi.org/10.5056/jnm16001
- Fuentes, I. M., & Christianson, J. A. (2018). The Influence of Early Life Experience on Visceral Pain. Frontiers in systems neuroscience, 12, 2. https://doi.org/10.3389/fnsys.2018.00002
- Dudzińska, E., Grabrucker, A. M., Kwiatkowski, P., Sitarz, R., & Sienkiewicz, M. (2023). The Importance of Visceral Hypersensitivity in Irritable Bowel Syndrome-Plant Metabolites in IBS Treatment. Pharmaceuticals (Basel, Switzerland), 16(10), 1405. https://doi.org/10.3390/ph16101405
- Lawrence, S., & Scofield, R. H. (2024). Post traumatic stress disorder associated hypothalamic-pituitary-adrenal axis dysregulation and physical illness. Brain, behavior, & immunity - health, 41, 100849. https://doi.org/10.1016/j.bbih.2024.100849
- Stanculete, M. F., Chiarioni, G., Dumitrascu, D. L., Dumitrascu, D. I., & Popa, S. L. (2021). Disorders of the brain-gut interaction and eating disorders. World journal of gastroenterology, 27(24), 3668–3681. https://doi.org/10.3748/wjg.v27.i24.3668
- Werlang, M. E., Sim, L. A., Lebow, J. R., & Lacy, B. E. (2021). Assessing for Eating Disorders: A Primer for Gastroenterologists. The American journal of gastroenterology, 116(1), 68–76. https://doi.org/10.14309/ajg.0000000000001029
- Fink, M., Simons, M., Tomasino, K., Pandi, A., Taft, T. (2022). When is patient behavior indicative of avoidant restrictive food intake disorder (ARFID) vs reasonable response to digestive disease? Clinical Gastroenterology and Hepatology, 20(6), P1241-1250. https://doi.org/10.1016/j.cgh.2021.07.045
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When you're healing from trauma, your nervous system may feel stuck in overdrive—leaving you anxious, exhausted, or disconnected from your body. The good news? What you eat can help. Certain nutrients play a powerful role in calming your nervous system, supporting brain function, and reducing inflammation. Here’s how to use food as part of your healing journey.
Prebiotic Fiber and Polyphenols: Gut Health and Mood
- Prebiotic fiber feeds the good bacteria in your gut, which helps reduce inflammation in both your digestive system and your brain.
- Found in: leeks, asparagus, onions, garlic, oats, beans, mushrooms, chickpeas, cashews, pistachios
- Polyphenols are plant compounds that support gut health and help regulate inflammation. Some types may even calm an overactive nervous system.
- Found in: berries, grapes, plums, eggplants, tomatoes, olive oil, red peppers, sweet potatoes
Omega-3s: Calming and Protective
- These healthy fats help balance your nervous system, support brain health, and reduce inflammation.
- Found in: salmon, sardines, anchovies
B Vitamins: Fuel for Your Brain
- Thiamin, Riboflavin, Niacin, B6, Folate, and B12
- B vitamins help your body make neurotransmitters—the chemical messengers that regulate mood, energy, and sleep. They also support your parasympathetic nervous system (the “rest and digest” mode). Several are also important in preventing damage from hyperarousal in the brain (AKA glutamate excitotoxicity).
- Found in: whole grains, beans, lentils, nuts, meat, poultry, fish, dairy, eggs, spinach, asparagus
Antioxidants: Fighting Stress and Inflammation
- Vitamin C, Vitamin E, Magnesium, Zinc, and CoQ10 help protect your brain and body from the wear and tear of chronic stress.
- Found in: citrus fruits, strawberries, bell peppers, broccoli, nuts, seeds, avocado, leafy greens, seafood, meat
Vitamin D: Mood and Sleep Support
- Helps regulate serotonin, dopamine, and melatonin—key players in mood, motivation, and sleep.
- Found in: fatty fish, eggs, fortified dairy, mushrooms exposed to sunlight
Putting It All Together
You don’t need to memorize every nutrient. Instead, focus on building meals with:
- A variety of colorful fruits and vegetables
- Legumes and whole grains, if you tolerate them
- Healthy fats like nuts, seeds, and olive oil
- Quality protein from fish, poultry, eggs and plants
Eating this way supports your body’s natural healing processes and can support your body and brain in getting the most out of trauma treatment.
Get Support
Research shows that individuals with trauma experience tend to have a harder time eating a diet that meets their bodies’ needs. That makes perfect sense, given the strain and mental load of being primed to constantly expect stress. If cooking, meal planning, or even just eating regularly feels like a lot, reach out. Let’s work together to bring a nourishing lifestyle within your reach.
Erica Golden, RDN, LD, IFNCP
IBS & Mental Health Dietitian
Interested in working with Erica? Schedule a discovery call.
Health care professional looking to learn more about trauma-informed care? Check out Erica's brand new book, Trauma-Informed Care: An Integrative Nutrition Approach to Empowered Healing.
- Morris, M. C., Tangney, C. C., Wang, Y., Sacks, F. M., Barnes, L. L., Bennett, D. A., Aggarwals N. T. (2015). MIND diet slows cognitive decline with aging. Alzheimer’s & dementia, 11(9), 1015-22. https://doi.org/10.1016/j.jalz.2015.04.011
- Mallick, K., Khodve, G., Ruwatia, R., & Banerjee, S. (2025). Gut microbes: Therapeutic Target for neuropsychiatric disorders. Journal of psychiatric research, 184, 27–38. https://doi.org/10.1016/j.jpsychires.2025.02.031
- Roussel, C., Anunciação Braga Guebara, S., Plante, P. L., Desjardins, Y., Di Marzo, V., & Silvestri, C. (2022). Short-term supplementation with ω-3 polyunsaturated fatty acids modulates primarily mucolytic species from the gut luminal mucin niche in a human fermentation system. Gut microbes, 14(1), 2120344. https://doi.org/10.1080/19490976.2022.2120344
- Bruno, R. M., & Ghiadoni, L. (2018). Polyphenols, Antioxidants and the Sympathetic Nervous System. Current pharmaceutical design, 24(2), 130–139. https://doi.org/10.2174/1381612823666171114170642
- Drake, V. J. (2011). Cognitive Function In Depth. Linus Pauling Institute Micronutrient Information Center. Accessed 22 June 2025. Available from https://lpi.oregonstate.edu/mic/health-disease/cognitive-function.
- Pertile, R. A. N., Brigden, R., Raman, V., Cui, X., Du, Z., & Eyles, D. (2023). Vitamin D: A potent regulator of dopaminergic neuron differentiation and function. Journal of neurochemistry, 166(5), 779–789. https://doi.org/10.1111/jnc.15829
- Huiberts, L. M., Smolders, K. C. H. J. (2021). Effects of vitamin D on mood and sleep in the healthy population: Interpretations from the serotonergic pathway. Sleep Medicine Reviews, 55, 101379. https://doi.org/10.1016/j.smrv.2020.101379
- Sugden, S. G., & Merlo, G. (2024). Using lifestyle interventions and the gut microbiota to improve PTSD symptoms. Frontiers in neuroscience, 18, 1488841. https://doi.org/10.3389/fnins.2024.1488841
- Lee, D. H., Lee, J. Y., Hong, D. Y., Lee, E. C., Park, S. W., Lee, M. R., & Oh, J. S. (2022). Neuroinflammation in Post-Traumatic Stress Disorder. Biomedicines, 10(5), 953. https://doi.org/10.3390/biomedicines10050953
- Tsigalou, C., Konstantinidis, T., Paraschaki, A., Stavropoulou, E., Voidarou, C., & Bezirtzoglou, E. (2020). Mediterranean Diet as a Tool to Combat Inflammation and Chronic Diseases. An Overview. Biomedicines, 8(7), 201. https://doi.org/10.3390/biomedicines8070201
- Raise-Abdullahi, P., Rezvani, M., Yousefi, F., Rahmani, S., Meamar, M., Raeis-Abdollahi, E., Vafaei, A. A., Rashidipour, H., Rashidy-Pour, A. (2025). Natural polyphenols as therapeutic candidates for mitigating neuropsychiatric symptoms in post-traumatic stress disorder: Evidence from preclinical studies. Progress in Neuro-Psychopharmacology and Biological Psychiatry, 136, 111230. https://doi.org/10.1016/j.pnpbp.2024.111230
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What Are Weight Bias and Stigma?
- Weight bias means holding negative beliefs or stereotypes about someone because of their weight.
- Weight stigma goes further—it’s when people are treated unfairly or devalued because of their body size.
It Starts Early—and It Hurts
Children in larger bodies are more likely to be bullied or left out socially. These experiences can lead to anxiety, depression, and even chronic health problems later in life—similar to other types of childhood trauma.
Adults aren’t immune either. Studies show that people who experience weight discrimination often have higher levels of stress hormones, more inflammation, and even shorter life expectancy compared to those who don’t face this kind of bias—even if they have the same body size.
How It Affects Your Relationship with Food and Movement
Feeling judged for your weight or body size can make it harder to feel safe and supported when making health changes. It can lead to:
- Emotional eating or binge eating
- Avoiding physical activity
- Distrust in health care providers
What You Deserve from Health Care
You deserve care that sees you as a whole person—not just a number on a scale. That means:
- Being listened to without judgment
- Having your symptoms taken seriously
- Exploring your health goals beyond weight
A Better Way to Approach Your Health
Instead of focusing only on weight, you can work with your provider to set goals that truly matter to you. If both you and your health care provider recognize that the actual role of weight, independent from other factors, is often unclear, you can opt for clearer, more realistic, and more achievable goals instead. For example:
- Feeling more energetic
- Reducing pain or medication use
- Improving sleep or mood
- Living longer and feeling better
- Lab tests to monitor blood sugar or nutrient levels
- Journaling your energy, mood, or pain
- Measuring strength or endurance
These are real, achievable steps that support your health—regardless of your body size.
Erica Golden, RDN, IFNCP
Erica is a registered dietitian nutritionist who is passionate about trauma-informed, weight-neutral, holistic care.
Interested in working with her? Schedule a discovery call.
Health care professional looking to learn more about trauma-informed care? Check out her upcoming book, An Integrative Nutrition Approach to Trauma-Informed Counseling, available soon through Skelly Skills.
- Rubino, F., Puhl, R. M., Cummings, D. E., Eckel, R. H., Ryan, D. H., Mechanick, J. I., Nadglowski, J., Ramos Salas, X., Schauer, P. R., Twenefour, D., Apovian, C. M., Aronne, L. J., Batterham, R. L., Berthoud, H. R., Boza, C., Busetto, L., Dicker, D., De Groot, M., Eisenberg, D., Flint, S. W., … Dixon, J. B. (2020). Joint international consensus statement for ending stigma of obesity. Nature medicine, 26(4), 485–497. https://doi.org/10.1038/s41591-020-0803-x
- Sutin, A. R., Stephan, Y., & Terracciano, A. (2015). Weight Discrimination and Risk of Mortality. Psychological science, 26(11), 1803–1811. https://doi.org/10.1177/0956797615601103
- Levinson, J. A., Clifford, D., Laing, E. M., Harris, C. L., Slagel, N., Squires, N. D., Hunger, J. M. (2024). Weight-Inclusive Approaches to Nutrition and Dietetics: A Needed Paradigm Shift. Journal of Nutrition Education and Behavior, 56-(12), 923-930. https://doi.org/10.1016/j.jneb.2024.07.007
- Nagy, A., McMahon, A., Tapsell, L., & Deane, F. (2022). The therapeutic relationship between a client and dietitian: A systematic integrative review of empirical literature. Nutrition & dietetics : the journal of the Dietitians Association of Australia, 79(3), 303–348. https://doi.org/10.1111/1747-0080.12723
- Diversi, T. M., Hughes, R., Burke, K. J. (2016). The prevalence and practice impact of weight bias amongst Australian dietitians. Obesity Science & Practice, 4. 456-465. https://doi.org/10.1002/osp4.83
- Brown, A., & Flint, S. W. (2024). 'My words would have more weight': exploring weight stigma in UK dietetic practice and dietitian's lived experiences of weight stigma. Journal of human nutrition and dietetics : the official journal of the British Dietetic Association, 37(5), 1143–1158. https://doi.org/10.1111/jhn.13337
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She's amazing, she's beautiful, she's everything.
It's been a busy time, but having a daughter has helped spur me to think even more deeply about the world I want her to grow up in, and how I can be a part of building it.
This one's for the clinicians out there. Let me tell you something that I think is vital for all of us to know.
Whether or not you work in the mental health space, like I do, you work with clients with mental health concerns. You work with clients with trauma. We all do. Trauma is so unfortunately common that it's impossible not to. We all want to do right by our patients, and truly help them.
But have you ever been in an appointment with a medical professional where you felt uncomfortable? Where you felt they didn't understand your emotional and psychological needs? Have you ever experienced a physical exam where you felt you were not being touched appropriately? Ever felt like terms were used that were either too medical-ized or too personal?
It's unfortunate, but it is true: re-traumatization happens often in healthcare. We want to be part of the solution, but if we're not careful, we can be part of the problem. And there is precious little training available to dietitians and nutritionists who want to grow in this area.
I want to build a world where everyone in healthcare is knowledgeable about trauma and prepared to treat every patient in a trauma-informed way.
I've started teaching and doing trainings on trauma-informed care to try to fill this gap. I'm working on creating content and courses for providers to help you build your skills, so be on the lookout for more content, including:
- an upcoming CEU book through Skelly Skills (planned to be available in September 2023) that includes an entire research-backed chapter on trauma-informed care,
- a free webinar (follow me on Instagram or Facebook to get updates about this--no, I don't post much on social media but I try to make it worth both of our time when I do! :) ), and
- a more extensive training course for dietitians and nutritionists, planned in the future!
How can I help support you in learning about trauma-informed care? Let me know in the comments below or feel free to send me an email at ericagoldennutrition@gmail.com.