Ever feel like somebody pushed pause on your digestive system? Going through periods of slow digestion isn’t uncommon. In fact, 15 percent of adults experience constipation, which can create symptoms like bloating, gas, and abdominal pain. In all, it’s a not-so-nice state of digestive affairs. But getting things back on a speedier (but not too speedy) track isn’t always straightforward. How do you reach the sweet spot of healthy digestion without swinging the pendulum too far?
Here, we’re diving into how to boost your sluggish digestion with the help of gut health experts.
- ABOUT OUR EXPERTS: Dr. Nancy T. Ampadu, N.M.D., is a resident physician at Sonoran University. Alyssa Simpson R.D.N., C.G.N., C.L.T., is a digestive health dietitian in Phoenix, AZ.
What Is Sluggish Digestion?
Though the words “slow” or “sluggish” are often applied to the GI tract, they aren’t medical terms or diagnosable conditions. But that doesn’t mean they aren’t real phenomena. “People who have slow digestion usually have less frequent bowel movements or constipation, which doctors call ‘slow transit constipation’,” says Dr. Nancy T. Ampadu, N.M.D., a resident physician at Sonoran University. “The constipation may be accompanied by abdominal pain and other digestive symptoms, as well.”
Read More: Smooth Out Your Digestion With These Diet and Lifestyle Tweaks
Besides reducing the number of bowel movements you have each week, a slowed-down digestive tract might also affect your poop itself. “Stool characteristics like consistency and color help gauge transit time and digestive sufficiency,” says Alyssa Simpson R.D.N., C.G.N., C.L.T., a digestive health dietitian in Phoenix, AZ. Hard, pebble-like stool, for example, signals that your system is getting backed up.
What Causes Slow Digestion?
We all can experience constipation or bloating in the short term because of circumstances like travel or an exceptionally busy schedule. But persistent slow digestion may reflect a deeper issue. According to Simpson, lifestyle factors like poor diet, stress, and lack of hydration can keep your gut stalled.
Read More: 10 Possible Reasons Why You’re Suddenly So Bloated
Underlying conditions can be culprits here, too, says Ampadu. Thyroid issues, IBS, nerve damage, and even emotional trauma can wreak havoc on digestion, she says. And let’s not forget about meds. Some antidepressants, opioids, calcium channel blockers, and anticholinergics (which include medications for allergies and urinary incontinence) are known for their inhibiting effects on the bowels.
6 Ways to Get Things Moving
Looking for a faster ride on the digestive highway? Follow these tips to put the pedal to the metal.
Take Stock of Your Diet
For obvious reasons, diet is usually the first place to look when your digestion seems to be snoozing. “Poor dietary choices, such as low fiber intake, high processed food consumption, and insufficient consumption of probiotics, prebiotics, and healthy fats are major factors contributing to sluggish digestion,” says Simpson. “These habits can lead to constipation, delay food passage through the digestive system, and affect overall gut health and efficiency.”
So, consider: Has your diet recently changed? Are you eating more highly processed foods and less fiber lately? It might be time for some nutritional TLC. “Focus on consuming a balanced diet rich in fiber, probiotics, prebiotics, and healthy fats,” Simpson recommends. “This can easily be achieved by blending a daily smoothie with ingredients like vegetables for fiber [think kale, spinach, or other greens], yogurt or kefir for probiotics, bananas or oats for prebiotics, and avocados or nuts for healthy fats.”
Add a Supplement
There’s no shortage of supplements that may put the moves on your gut, should you need some assistance. You can always start with a fiber boost (try psyllium husk) to get you to the recommended 25 grams per day for women and 38 grams per day for men. Or, ask your doctor about a probiotic. Research shows that some strains can improve intestinal motility and increase bowel output. Other options that may do the trick include magnesium and slippery elm.
Take Stress Down a Peg
It’s well established that stress and gut problems are inextricably connected. “Stress can disrupt the signals that control how food moves through your digestive system as well as the production of digestive juices,” Simpson explains. “This interference can slow down digestion, leading to issues like bloating, constipation, and discomfort.”
Read More: 6 Ways Stress Affects Your Long-Term Health
Granted, you can’t always snap your fingers and un-stress your life. But whatever you can do to manage daily pressures is a step in the right direction—and doing so may have impressive results! One 2022 study found that mindfulness meditation, for example, improved quality of life and pain scores in people with IBS. (Here’s how to get started with meditation if you’re intimidated.)
Try Alternative Therapies
Some digestive scenarios may call for prescription pharmaceuticals or other medical interventions—but, for some people, a gentler complementary therapy may be all it takes to get things back on track. “Hydrotherapy, acupuncture, and cupping are some naturopathic modalities that can help with slow or sluggish digestion,” says Ampadu.
A 2013 study, for example, found that acupuncture was probably as effective for treating chronic functional constipation as conventional medical therapy. Meanwhile, an older study concluded that people who received cupping combined with a Chinese medicine therapy called moxibustion for 14 days saw significantly better constipation relief than a control group.
Not only could alternative therapies speed up intestinal transit, but they might be another tool in your stress-reduction toolkit. Many people find naturopathic treatments like these soothing.
Drink Up
Think of your digestive tract as a river. What do rivers need to flow? Water, of course! “Dehydration can contribute to sluggish digestion by decreasing the amount of water available to soften and move stool along the intestines,” says Simpson. Plus, lack of hydration can make for hard stool that becomes difficult to pass.
The simple remedy for dehydration, according to Ampadu: “Drink an adequate amount of water, which is usually half your body weight in ounces, per day.” Foods are another way to get your daily fluids in. Water-rich options like cucumbers, watermelon, strawberries, soups, and popsicles can all contribute to your intake.
Address Underlying Conditions
When digestion lags, it’s always possible that an underlying condition or medication could be at play. If you have chronic constipation (with symptoms that last longer than three weeks or make it difficult to perform everyday activities), it’s best to bring it up with your healthcare provider. They can identify or rule out any medical reasons for a sluggish gut.
The Bottom Line
Occasional ebbs and flows in digestion are normal, but it’s a frustrating experience, for sure, when your gut clock winds down. Try a few tweaks to your lifestyle. Changes to diet, stress levels, hydration, meds, or your supplement routine could pick up the digestive pace.