The Vagus Nerve and Its Powerful Connection to Nutrition
The vagus nerve is the longest cranial nerve in the body, running from the brain down through the throat, heart, lungs, stomach, and intestines. Because it touches so many organ systems, its function is deeply intertwined with how we eat, digest, and even how we feel emotionally. And perhaps most importantly, it’s a key player in our nervous system’s response to stress, rest, and digestion.
Understanding how this nerve works can offer insight into some of the more confusing or frustrating experiences with eating, especially when it doesn’t feel as simple as “just eat.”
What Does the Vagus Nerve Do?
The vagus nerve helps regulate:
Heart rate regulation: Helps slow the heart during “rest and digest” states
Digestion: Stimulates movement through the digestive tract
Breathing: Influences the muscles responsible for respiration
Swallowing and speech: Controls the throat muscles essential for speaking and swallowing
Immune function
Mood and mental health: Low vagal tone has been linked to anxiety and depression
Inflammation: Calming the body’s stress response
The Vagus Nerve, the Nervous System, and Digestion
The vagus nerve is part of the autonomic nervous system, which governs automatic body processes. This system has two branches:
Sympathetic nervous system (SNS) – the “fight or flight” response
Parasympathetic nervous system (PNS) – the “rest and digest” response
The vagus nerve activates the parasympathetic system, essential for a calm, regulated digestion. When the body is stuck in sympathetic overdrive (from chronic stress, trauma, or dysregulation), the vagus nerve can struggle to do its job, making eating, digesting, and even feeling hunger or fullness harder to access.
The Brain-Gut Axis
The gut-brain axis refers to the bidirectional communication between the brain and gut, much of which is mediated by the vagus nerve. Both the nervous system and the gastrointestinal system can be impacted when this loop is disrupted by stress, undernourishment, or trauma.
That’s why symptoms like:
nausea
bloating or gas
bowel changes
reflux
loss of appetite
heightened anxiety around food
can sometimes trace back to vagal dysregulation.
Eating enough food, and a variety of it, helps support hormone production, gut function, and overall regulation. This is evidenced by our body’s hormone production, which is heavily influenced by our intake and gut health. We know this because 90% of serotonin (our “happy and calm” hormone) and 50% of dopamine (our “reward and pleasure” hormone) are made in the gut by the foods we eat. These neurotransmitters rely heavily on nutrients, especially carbohydrates, to be synthesized.
When the vagus nerve isn’t functioning optimally, eating can feel effortful or overwhelming in ways that are hard to articulate. You might experience:
Difficulty sensing hunger or fullness
Feeling “shut down” around food
Appetite loss or nausea when trying to eat
GI discomfort that reinforces food avoidance
Anxiety or panic responses before, during, or after meals
Disconnection from the body’s cues altogether
For some, these symptoms mimic or overlap with eating disorder/disordered eating patterns. For others, they may be part of a chronic condition, trauma history, or neurodivergent experience. What’s important to know: If food feels harder than it "should", there’s a reason. And it’s valid.
What Is Vagus Nerve Stimulation (VNS)?
Vagus nerve stimulation (VNS) is the practice of intentionally activating the vagus nerve to promote regulation in the nervous system. This can be done through medical treatments or through everyday, natural strategies. When stimulated, the vagus nerve can lower heart rate, reduce inflammation, and shift the body away from stress mode.
Natural forms of stimulation can be:
Cold exposure (e.g., splashing cold water on the face)
Deep, slow breathing
Humming, singing, or chanting
Massage (especially around the neck and shoulders)
Meditation or grounding exercises
Gentle movement or yoga
Mindful eating and chewing thoroughly
Getting quality sleep
Spending time in social connection or safe relationships
Healing your relationship with food isn’t just about what you eat; it’s about supporting the nervous system involved in every part of eating: thinking about food, preparing it, tasting it, digesting it, and feeling safe enough to do it again. Small, supportive practices like consistent meals, mindful breathing, or nourishing your gut can make a meaningful difference.
If this resonated with you, you’re not alone, and you don’t have to figure it out by yourself. Our team of dietitians offers support in Maine, Vermont, and throughout New England that honors both your body and your nervous system. Wherever you are in your relationship with food, we’re here to help you take the next step with care and compassion. Reach out to connect with us.
