Feel like your digestive system is constantly dragging its feet? A recent Medical Doctors Value and Integrated Prevention (MDVIP) survey found that nearly two-thirds of Americans deal with ongoing digestive issues like gas, bloating, and abdominal discomfort. Clearly, the issue is more pervasive than the occasional “ate too much pizza last night” struggle.
When your digestion is running smoothly (which looks like feeling comfortable after eating, maintaining stable energy levels, and having regular and easeful toilet time), it’s easy to take it for granted. But when your system isn’t working well, the bloating, gas, constipation, heartburn, or feeling overly full after eating even small amounts can be impossible to ignore, warns naturopath Kiera Lane, N.M.D., MSAc, L.Ac., Dipl. Ac., director of Arizona Natural Medicine. “Because the gut is the body’s nutrient gateway, trouble here can ripple outward, impacting everything from your mood and energy to your skin and hormone balance,” she explains.
Obviously, what you eat significantly impacts your digestion. However, you might be underestimating how much lifestyle factors like stress and skipping meals can throw your system out of whack. The good news: A few strategic shifts can make a big difference. Below, experts share the causes of slow digestion, along with practical fixes and gut-friendly supplements to help you feel better and have more energy.
- ABOUT OUR EXPERTS: Kiera Lane, N.M.D., MSAc, L.Ac., Dipl. Ac., is a naturopathic doctor and director of Arizona Natural Medicine. Jenna Volpe, R.D.N., L.D., C.L.T., is a functional dietitian.
1. Chronic stress
Nearly half of Americans report feeling stressed frequently, and our guts feel the effects. When you’re stressed out, part of your body’s response is to send blood away from your digestive tract instead of to it, explains Lane. As a result, your stomach empties more slowly, stomach acid and enzyme production decrease, and your gut bacteria balance begins to shift—all of which make it harder to break down food efficiently.
The fix: These days, pretty much all of us need daily habits and practices that support stress management, whether it’s a morning walk outside, meditation, or simple moments of silence, Lane says. These simple actions help the body switch back into “rest and digest” mode.
In many cases, we may need extra help from specific nutrients and herbs. Magnesium glycinate can help reduce stress and anxiety, while also stimulating digestion by relaxing muscles in the digestive tract, explains functional dietitian Jenna Volpe, R.D.N., L.D., C.L.T. “Nervine herbs such as lemon balm or ashwagandha can also help to reduce the stress response in the body, which can help move people out of a ‘fight or flight’ state into a ‘rest and digest’ nervous system state.”
2. Overeating (or constant grazing)
You’ve probably heard that moderation is key for weight loss, but you may not realize the advice is relevant for general gut function, too. Put simply, eating large portions forces your stomach to work harder and longer to break food down, leading to discomfort, bloating, and reflux, explains Lane. Eating (even small amounts) constantly also affects your system. “Grazing every hour or two interrupts the gut’s migrating motor complex, a natural cleansing wave that helps clear out the small intestine between meals,” Lane shares.
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The fix: Try your best to stop eating when you feel about 80 percent full (think satisfied but not stuffed) to avoid overworking your stomach, suggests Lane. She also recommends giving your body a break by spacing meals three to four hours apart. “This not only supports comfortable digestion, but also allows your gut’s natural ‘cleaning cycle’ to sweep away leftover food particles and keep things moving smoothly.”
3. Too little movement
You already know exercise is a big deal for your overall health, and, yep, your digestion is included in that! Sitting for long stretches can slow peristalsis, the wave-like muscle contractions that move food through your GI tract, explains Lane. When that movement stalls, digestion can feel sluggish and constipation becomes more likely.
The fix: Taking a quick, five- to 10-minute walk after you finish a meal can be enough to gently wake up your digestive system and help keep things moving, according to Lane. On packed days when a walk isn’t realistic, even standing up to stretch or move around for a few minutes can help get things moving.
4. Skipping meals
While munching all day isn’t a good move, going too long without eating can cause your digestive system to produce fewer digestive enzymes, the proteins responsible for breaking down your food. When this occurs, gut motility (the process of food moving through your GI tract) can also slow down, warns Lane.
“When you skip a meal and let yourself get overly hungry, your digestive system won’t be fully primed to handle that sudden influx of food, resulting in that heavy, uncomfortable feeling (bloating, gas, sluggishness),” she says.
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The fix: Again, trying to eat every three to four hours during the day will keep your digestive system active and ready, Volpe says. Also important: “At each meal, include a balance of protein, complex carbohydrates, and healthy fats, not only to help maintain a steady digestive rhythm, but also to support consistent energy levels and achieve better nutrient absorption,” she adds.
5. A low-fiber diet
Fiber plays a crucial role in gut health: It adds bulk to your stool to help it move more easily through your intestines, encourages the muscle contractions to keep that food moving, and feeds the good bacteria in your microbiome.
If you don’t eat enough fiber, stool moves more slowly, which can lead to constipation, weakening gut motility and compromising healthy gut bacteria over time, warns Volpe.
The fix: Most adults need 20 to 35 grams of fiber per day, but many fall short, according to the Dietary Guidelines for Americans. “The best and most direct way to increase fiber intake is to eat more fruits and vegetables, swap refined grains for whole grains, and reach for functional foods high in fiber such as chia seeds, ground flaxseeds, or psyllium husks,” says Volpe. “Fiber supplements can also be a helpful way to boost fiber intake when dietary fiber intake from food isn’t meeting daily requirements.”
6. Not enough fluids
Even if you hit your fiber goals, your digestive system can still stall without enough fluids present. “Water plays a key role in softening stool and helping it move smoothly through your intestines,” says Volpe. “Skimping on fluids can make stools hard, dry, and difficult to pass. What’s more, increasing fiber intake without also upping hydration could make constipation worse or, in rare cases, lead to intestinal blockage.”
The fix: Volpe recommends drinking fluids—ideally water—consistently throughout the day and with each meal. Research suggests warm or room-temperature liquids may be more soothing for sluggish digestion. You can go the extra mile by sipping warm water with a squeeze of fresh lemon juice in the morning or incorporating digestion-loving herbal teas like ginger or peppermint.