Bloated but Didn’t Eat Gluten? It Might Be Stress Belly

If you’ve ever felt bloated, uncomfortable, or like your belly suddenly “ballooned” out of nowhere, your first thought might be "oh no! I've eaten gluten". For those of us with celiac disease, gluten is usually the number one suspect and with good reason.

But what if I told you that not every “gluten belly” episode is actually caused by gluten?

Sometimes, it’s stress.

Yep, the same stress from being stuck in traffic, running late, dealing with money worries, or just having too much on your plate can make your belly feel exactly the same as if you’d been glutened. And if you’ve ever had that awful bloating, cramping, or gurgling feeling and thought “oh no, not again,” you might actually be experiencing what I call stress belly.

Knowing the difference between gluten belly and stress belly can save you a lot of unnecessary worry and help you feel better faster.

The Gut–Brain Connection

Here’s the science-y bit (but I’ll keep it simple). Your gut and your brain are constantly talking to each other through something called the gut–brain axis. Inside your gut, you’ve actually got your own nervous system called the enteric nervous system — it’s like your gut’s very own brain.

When you’re relaxed, your body digests food as it should. But when you’re stressed, your body goes into fight-or-flight mode. This is the same survival response our caveman ancestors used when running from a tiger. Back then, stress was short and sharp. Today, it’s constant - deadlines, kids, traffic, bills, you name it.

And here’s the problem - when your body is in fight-or-flight mode, digestion basically shuts down. Food just sits there. That’s where the bloating, cramping, and discomfort come in. Yep, the symptoms that can feel similar to being glutened.

My Personal Story - The Concert Belly Blow-Up

Let me share a real-life example. A while back, I went to a concert at the Adelaide Entertainment Centre. I hadn’t been to a concert in years and I was so excited. But just before we left, my husband casually dropped the bombshell that I would need to drive there. Normally, he drives us everywhere. And he told me this after he had enjoyed a few too many beers and shouldn't be driving.

Cue instant stress.

I started panicking about where to park, how long it would take to get there, and whether we’d be late. Totally normal stuff, but because it was sprung on me last-minute, I felt anxious.

And guess what happened? Within minutes, my belly swelled up like a balloon. Tight, bloated, and so uncomfortable. Not from gluten... but from stress. My body had switched into fight-or-flight mode and stopped digesting the dinner I’d quickly scoffed before heading out.

The bloating didn’t ease until I got home, took off my jeans, and let my body finally relax. That’s when digestion picked back up, and the discomfort disappeared.

Why Stress Belly Is More Than Just Bloating

Stress belly isn’t just about how your stomach feels. Chronic stress can

• Disrupt digestion and nutrient absorption

• Mess with your gut bacteria

• Lower your immunity

• Trigger skin breakouts

• Drain your energy levels

• Even affect your mood, since 90% of serotonin (your happy hormone) is made in the gut

  
  

So, if you’re constantly stressed, your gut (and your whole body) pays the price.

How to Tell If It’s Gluten Belly or Stress Belly

Here’s a quick way to spot the difference

• Gluten Belly: Comes after eating gluten, leads to symptoms like diarrhea, pain, fatigue, brain fog, and can last for days.

• Stress Belly: Comes on quickly in stressful moments, bloating often improves once you relax, and doesn’t usually linger as long.

  
  

Of course, both can overlap, which is why it’s so important to pay attention to your triggers.

Practical Tips to Beat Stress Belly

1. Track Your Triggers – If you get random bloating regularly, it's worth tracking when it happens. Keep notes on what you eat, how you feel, your stress levels, and even your cycle. Over a month, you’ll see clear patterns. (You can find out more about my Daily Health Tracker on Amazon here) or just use a notebook.

2. Focus on Self-Care – For me, that means a weekly bath, a good book, a facial, and time at the gym. For you, it might be walking or listening to music. Whatever feels like “me time,” make it non-negotiable.

3. Box Breathing – This is one of my favourite quick calming hacks. Simply inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, and hold again for 4. Repeat this cycle for a few minutes when you feel your stress levels rising. It tells your body you’re safe, helps regulate your nervous system, and can ease that bloated, stressed belly feeling fast.

4. Lower Daily Stressors – Plan ahead for things that normally trigger you. Like my concert story - if I’d known I was driving the day before, I could’ve avoided the stress.

5. Nurture Your Gut – Eat whole foods, stay hydrated, and keep your gut bacteria happy with fibre-rich meals.

   
   

You'll find even more practical ways to support you further with stress belly here.

Gluten belly is real but sometimes what we blame on gluten is actually stress belly. And when you can tell the difference, you’ll not only protect your gut health, but you’ll also protect your peace of mind.

Your gut, your mood, your skin, and your energy are all connected.

It’s amazing how much better your belly (and your mood) feels once you get stress under control.

Your health journey doesn’t have to feel overwhelming. Inside The Healthy Celiac Collective, I’ll show you how to make it easier, lighter, and more doable. Join the waitlist here and take the first step toward feeling amazing again.