Written by Camilla dos Santos, Functional Naturopath
Camilla is a certified Naturopath and Functional Medicine practitioner, member of both the ANP and GNC, and additionally Ambassador for CNM, who specialised in endocrine health and using holistic techniques to heal root causes of illness. As seen in The Times, Vogue, Financial Times, Standard, Liz Earle Well-bein, and Issuu.
Abdominal weight gain and bloating are common and often interrelated health concerns, frequently driven by a combination of hormonal, metabolic, and gut-related factors. Among these, the stress hormone cortisol plays a crucial role. Elevated cortisol levels, particularly from chronic stress, can elevate blood sugar levels, contribute to insulin resistance, and promote fat accumulation in the abdominal region. In addition, cortisol, when coupled with high sugar intake, can disrupt gut health, leading to bloating and weight gain. This article explores how cortisol impacts glycemia, insulin resistance, and abdominal fat, and connects stress and sugar intake to gut dysbiosis and bloating. Finally, I discuss probiotic strains that can help mitigate these effects.
Cortisol and its impact on glycemia and abdominal fat
Cortisol is released by the adrenal glands in response to physical or psychological stress. One of its primary functions is to increase blood glucose levels to provide energy in stressful situations. It does this by stimulating gluconeogenesis, the production of glucose from non-carbohydrate sources like proteins and fats in the liver. While beneficial in short bursts, chronic stress can lead to persistently elevated cortisol levels, causing hyperglycemia (high blood sugar).
Chronic elevation of blood glucose can overwhelm the body’s ability to regulate it effectively through insulin, the hormone responsible for enabling glucose uptake into cells. Over time, this leads to insulin resistance, a condition where the body’s cells become less responsive to insulin. A study published in the Journal of Clinical Endocrinology & Metabolism highlighted how cortisol is linked to both hyperglycemia and insulin resistance, which predisposes individuals to type 2 diabetes and fat accumulation, particularly in the abdominal area.
Moreover, the relationship between high glycated hemoglobin (HbA1c)—a marker for prolonged high blood sugar—and abdominal fat has been well established. High HbA1c is often found in individuals with chronic stress and insulin resistance, further promoting visceral fat deposition. Visceral fat, or fat stored around the organs in the abdominal cavity, is particularly sensitive to cortisol, leading to a vicious cycle of fat accumulation, metabolic dysfunction, and insulin resistance.
The role of sugar intake, cortisol, and abdominal bloating
The combination of high cortisol levels and excessive sugar consumption creates an environment ripe for both abdominal fat accumulation and bloating. Chronic stress stimulates appetite, particularly for high-sugar and high-fat foods, through the activation of reward centers in the brain. This leads to increased calorie intake and promotes the storage of fat, especially in the abdominal area.
Excess sugar consumption, particularly in the form of fructose, contributes to visceral fat by overloading the liver’s capacity to metabolize sugar efficiently. This contributes to insulin resistance and further exacerbates abdominal weight gain. Simultaneously, high sugar intake can also promote bloating, largely due to its effects on the gut microbiome.
Cortisol, sugar, and gut health: Dysbiosis and bloating
Chronic stress and a high-sugar diet do more than just affect blood sugar—they also significantly impact gut health, leading to gut dysbiosis and bloating. Stress and excess sugar intake disrupt the balance of the gut microbiota, favoring the growth of harmful bacteria and yeast such as Candida albicans, a common yeast present in the gut. Under normal conditions, Candida exists in small amounts without causing harm. However, elevated sugar intake provides fuel for Candida overgrowth, leading to fermentation in the gut, gas production, and bloating.
Moreover, elevated cortisol weakens the integrity of the intestinal barrier, leading to leaky gut syndrome. Leaky gut occurs when the tight junctions between the cells lining the intestines become compromised, allowing undigested food particles, toxins, and microbes to enter the bloodstream. This triggers systemic inflammation and immune responses that can worsen both bloating and abdominal weight gain. A study published in Annals of the New York Academy of Sciences noted that stress-induced cortisol elevation is a significant factor in leaky gut syndrome, contributing to increased intestinal permeability and inflammation.
Gut dysbiosis, or an imbalance between beneficial and harmful bacteria, further contributes to bloating and abdominal weight gain. Dysbiosis impairs nutrient absorption and increases the production of endotoxins, leading to low-grade chronic inflammation, which promotes fat accumulation and exacerbates insulin resistance.
Probiotic strains for cortisol reduction, insulin resistance, and gut health
Given the role of stress, cortisol, and gut dysbiosis in abdominal weight gain and bloating, certain probiotic strains can help rebalance the gut microbiota, reduce cortisol levels, improve insulin sensitivity, and promote weight management. Research into probiotics for stress and metabolic health has identified several key strains:
Lactobacillus reuteri
This strain has been shown to reduce cortisol levels and alleviate stress-related symptoms. In a study published in Psychoneuroendocrinology, participants who consumed L. reuteri experienced reduced cortisol levels and improved mood. By lowering cortisol, L. reuteri may indirectly improve insulin sensitivity and help reduce abdominal fat accumulation.
Lactobacillus gasser
Known for its ability to reduce abdominal fat, L. gasseri has been shown to significantly decrease visceral fat in obese individuals. A study in the European Journal of Clinical Nutrition demonstrated that supplementation with L. gasseri reduced abdominal adiposity, likely through improving gut barrier function and reducing systemic inflammation .
Bifidobacterium longum
This strain has demonstrated the ability to reduce stress-induced cortisol elevation and improve gut barrier integrity. It also plays a role in preventing leaky gut by strengthening the tight junctions in the intestinal lining. Improved gut health can lead to reduced bloating and improved metabolic outcomes, including enhanced insulin sensitivity.
Bifidobacterium lactis
This probiotic strain has been shown to improve insulin sensitivity and reduce inflammation. A study published in Diabetes Care found that supplementation with B. lactis reduced HbA1c levels and improved metabolic health in individuals with type 2 diabetes. By improving glucose metabolism, B. lactis can reduce the risk of abdominal fat accumulation associated with insulin resistance.
Saccharomyces boulardii
While not a bacteria but a beneficial yeast, S. boulardii is effective in reducing Candida overgrowth and restoring balance to the gut microbiome. Studies have shown that S. boulardii helps reduce the overgrowth of harmful bacteria and yeast, including Candida, thereby alleviating bloating and preventing further gut dysbiosis.
Conclusion
Chronic stress and a high-sugar diet can create a cycle of elevated cortisol, insulin resistance, abdominal weight gain, and bloating. The stress hormone cortisol elevates blood glucose levels, contributing to insulin resistance and abdominal fat accumulation. When combined with high sugar intake, these metabolic disturbances also affect gut health, leading to dysbiosis, Candida overgrowth, and leaky gut syndrome, further exacerbating bloating and weight gain.
However, addressing these issues with targeted probiotics can help restore balance. Strains such as Lactobacillus reuteri, Lactobacillus gasseri, Bifidobacterium longum, and Bifidobacterium lactis have been shown to lower cortisol levels, improve insulin sensitivity, reduce inflammation, and support a healthy gut microbiome. Incorporating these probiotics into the diet, along with stress management and dietary modifications, offers a promising approach to mitigating abdominal weight gain and bloating. There is never one solution that fits all, therefore it is fundamental that you consult a professional in order to receive guidance on which supplements to use when, what foods and lifestyle tools to favor and avoid.
Camilla dos Santos, Functional Naturopath
Born and raised in Southern Africa, Camilla was immersed in a rich tapestry of nature's diversity and vitality from an early age.
Certified Naturopath and Functional Medicine practitioner, member of both the ANP and GNC, and additionally Ambassador for CNM, Camilla has led the Coach House spa (Beaverbrook), for the past 4 years, offering Functional Naturopathic counselling, holistic journeys (breathwork and meditation), and complementary treatments such as HBOT, IV infusions. As seen in Times, Vogue, Financial Times, Standard, Liz Earle Well-bein, and Issuu.
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