Reducing Stress to Support Your Gut Health This Summer

The summer season is synonymous with leisure and pleasure; however, the hot weather and holiday activities can sometimes lead to increased stress levels. Did you know that stress can impact your gut health? Emerging research suggests a strong connection between stress and the gut microbiome, the complex ecosystem of microorganisms living in your digestive tract. In this blog, we'll explore how reducing stress can contribute to a healthier gut this summer.

The Gut-Brain Connection

Your gut and brain communicate through the gut-brain axis, a bidirectional pathway that influences various aspects of your health, including stress responses. When you're stressed, your body releases hormones that can affect the balance of gut bacteria and increase inflammation. This disruption in the gut microbiome can lead to digestive discomfort and even exacerbate conditions like irritable bowel syndrome (IBS).

Stress-Reducing Nutrients

Certain nutrients have been shown to have stress-reducing effects and can positively influence gut health. For instance, foods rich in omega-3 fatty acids, such as fatty fish (e.g. salmon, sardine, and mackerel), walnuts, edamame beans, and seaweed, have anti-inflammatory properties that can help soothe gut inflammation caused by stress.

Additionally, magnesium-rich foods like spinach, nuts, and whole grains have been linked to improved stress resilience. Your body utilizes more magnesium during periods of stress. So make sure you have plenty of magnesium through dietary sources

Mindful Eating Practices

Practicing mindful eating can be a powerful tool in reducing stress and promoting gut health. Eating slowly and savoring each bite can activate the body's relaxation response and improve digestion. Moreover, choosing whole, nutrient-dense foods like colorful fruits and vegetables, lean proteins, and whole grains provides your gut with the necessary nutrients to thrive during times of stress.

Probiotics, Prebiotics, and Postbiotics

Probiotics are beneficial bacteria that can support a healthy gut, while prebiotics are fiber-rich foods that nourish these bacteria. Postbiotics are the beneficial byproducts produced by probiotics during their fermentation process in the gut. Including probiotic-rich foods like yogurt, kefir, sauerkraut, natto beans, and kimchi can help maintain a balanced gut microbiome even when stress is present. These fermented foods also contain postbiotics. Prebiotic foods like garlic, onions, asparagus, and bananas provide the fuel that beneficial gut bacteria need to flourish.

Life can get busy. It is difficult to have a balanced diet all the time. Although when you are busy and stressed is the time that you need healthy foods to stay energized and protect your body from stress, you tend to forget how important getting proper nutrients is. R's KOSO is an easy and effective way to support your gut health. It contains probiotics, prebiotics, postbiotics, and polyphenols, all of which synergistically contribute to nurturing a healthy gut environment. It also contains amino acids, minerals, and vitamins that you might not get enough from your daily diet.

In conclusion, nurturing your gut health during the summer goes beyond just food choices – it involves managing stress as well. By understanding the gut-brain connection and making evidence-based nutritional choices, you can create a harmonious environment for both your gut and mind. Incorporate stress-reducing nutrients, practice mindful eating, and include probiotic, prebiotic, and postbiotic foods or beverages, such as R's KOSO, into your dietary regimen to support your gut health and overall well-being throughout the sunny season.


Let's get started! 


Eriko Shintani
Certified holistic nutritionist/Holistic nutrition advisor



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2. Berding K, Vlckova K, Marx W, Schellekens H, Stanton C, Clarke G, Jacka F, Dinan TG, Cryan JF. Diet and the Microbiota-Gut-Brain Axis: Sowing the Seeds of Good Mental Health. Adv Nutr. 2021 Jul 30;12(4):1239-1285. doi: 10.1093/advances/nmaa181. PMID: 33693453; PMCID: PMC8321864.

3. Winkens L, Elstgeest L, van Strien T, Penninx B, Visser M, Brouwer IA. Does food intake mediate the association between mindful eating and change in depressive symptoms? Public Health Nutr. 2020 Jun;23(9):1532-1542. doi: 10.1017/S1368980019003732. Epub 2020 Jan 20. PMID: 31957621; PMCID: PMC10200545.

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