Increasing Gut Motility Rate

ahwcweb
Jul 16
4 min read

Does it seem food takes the scenic route through your digestive tract?

Or do you feel food just sits there and doesn’t move at all?

Do you dread going to the restroom because you have to sit there so long it is embarrassing?

This is often the case when there is a slowdown in gut motility; the coordinated muscle contractions that move food from mouth to, well, the other end, are not working optimally.

Here are some common culprits that can slow down transit time:

Neurological & Functional Disorders

Irritable Bowel Syndrome (IBS) – Especially the constipation-predominant type (IBS-C), which disrupts normal bowel rhythms.
Parkinson’s disease – Affects the nerves that control gut movement.
Multiple sclerosis – Can interfere with nerve signals to the intestines.
Spinal cord injuries – May impair the reflexes that trigger bowel movements.

Gastrointestinal Conditions

Slow Transit Constipation (STC) – A form of chronic constipation where the colon moves waste too slowly.
Lazy Bowel Syndrome – Often linked to overuse of stimulant laxatives or weakened intestinal muscles.
Small Intestinal Bacterial Overgrowth (SIBO) – Can result from stagnation in the small intestine, causing bloating and discomfort.

Medications & Lifestyle Factors

Opioids – Infamous for slowing gut motility.
Antidepressants and anticholinergics – Can reduce peristalsis.
Low-fiber diets – Starve gut bacteria and reduce stool bulk.
Dehydration – Makes stool harder and more difficult to pass.
Sedentary lifestyle – Physical inactivity slows everything down, including digestion.
Reduction or disruption of sleep – Prevents the nightly our night cleanse.
Eating too late at night – also prevents the nightly cleanse.

Hormonal & Metabolic Conditions

Hypothyroidism – Slows down many body processes, including digestion.
Diabetes – Can damage nerves in the digestive tract (diabetic neuropathy).

Stress & Psychological Factors

Chronic stress affects the gut-brain axis, disrupting motility and leading to constipation or irregular bowel habits.

And the list could go on…

If you are suffering from any of the above or from some other reason for slow gut motility, keep reading for some suggestions to help speed up food transit through the digestive system. We will focus on dietary and lifestyle changes that promote healthy digestion.

Dietary Changes:

Increase Fiber Intake:
- Fiber is found in all whole plant foods: fruits, vegetables, and whole grains, nuts, and seeds. Fiber adds bulk to stool and helps move food through the digestive tract more efficiently.
  - Insoluble, coarse fiber (e.g., wheat bran) adds bulk and mechanically stimulates bowel movement.
  - Soluble fiber (e.g., psyllium) absorbs water to soften stool and speed transit. Psyllium and other fibers have been shown to decrease human transit times via water retention and fermentation effects.
  - Choose foods that have a high-water content, especially fruits.
- For fiber to help, proper hydration is necessary, otherwise you might make motility worse.
Stay Hydrated:
- Water keeps stool soft and prevents constipation, allowing for easier and faster transit. Water is our best choice for hydration.
- Coffee, teas, soda, flavored or electrolyte water will not be as beneficial as pure, plain water.
- If you need a little flavoring that will help speed the transient time, try adding fresh lemon juice or infuse the water with your own herbs or fruits.
- Fiber needs water to work effectively. Studies show higher water intake enhances fiber’s effect on stool frequency in adults with constipation.
Eat 2-3 Meals, 4-6 hours apart, avoid overeating and snacking:
- This can prevent overloading the digestive system and allow for better absorption of nutrients and better motility.
Eat Beans and other Legumes:
- Legumes contain prebiotics that feed beneficial gut bacteria, producing SCFAs that promote motility.
- Use beans regularly if tolerated.
Add Freshly Ground Flaxseed or Whole Flaxseed to Your Diet:
- Flaxseed increases motility. Plus, when it is freshly ground, it provides essential Fatty Acids – Omega 3, and is anti-inflammatory.
Chew Food Thoroughly:
- This helps break down food into smaller particles, making it easier for your body to process.
Limit Fat and Animal Products:
- Fatty foods and large amounts of protein can slow down digestion.
- Choose Whole Fats. Olives are one of the best fat choices for gut motility. Walnuts are also very beneficial for gut motility in some individuals.
Limit Refined Carbohydrates:
- White bread, pasta, and pastries dramatically slow down motility.

Lifestyle Factors:

Regular Exercise:
- Physical activity stimulates the muscles in the digestive tract, aiding in the movement of food.
  - Strength training: A 13-week strength program in men aged ~60 reduced whole bowel transit time from ~41 h to ~20 h.
  - Light activity after eating: Mild walks or movement after meals stimulate the gastrocolic reflex, triggering colon contractions within 15 minutes.
Prioritize Sleep:
- Poor sleep can disrupt digestive processes, while adequate sleep supports overall gut health.
Manage Stress:
- Stress can negatively impact digestion. Everything tightens up with stress, which prevents freedom in the gut to function properly.

Important Considerations:

Gradual Changes:
- Introducing changes to your diet, like adding fiber, should be done gradually to avoid digestive discomfort like gas and bloating.
Consult a Professional:
- If you experience persistent digestive issues with chronic symptoms: a regular lack of daily bowel movements, straining, abdominal pain, bloating and gas, blood in stool, or unintended weight loss — consult with a registered dietitian for personalized advice.
- We would be happy to work with you to help you establish good digestive health.