Understanding Gut Motility: How It Affects Constipation and Ways to Improve It

I never knew about gut motility. Not in my 20s, and not even in my 30s! It took a long and arduous journey, filled with symptoms like depression, constipation, mood swings, skin rashes, and persistent low energy, for me to uncover this crucial aspect of health. Unfortunately, many of us tend to ignore our bodies until we're at our lowest point. When I finally hit rock bottom, learning about gut motility was like a light bulb switching on! I finally understood its critical importance. Let me share why gut motility is SUPER important and introduce you to a few products and methods that helped me immensely on this journey.

What is Gut Motility?

Gut motility refers to the movements of the digestive system and the transit of the contents within it. These movements are essential for the digestion and absorption of nutrients, as well as the expulsion of waste. When gut motility is functioning properly, food and waste products move through the digestive tract smoothly. However, when there is low gut motility, it can lead to issues such as constipation.

The Connection Between Gut Motility and Constipation

Constipation is often a sign that there is an issue with gut motility. Low gut motility means that the muscles of the gastrointestinal tract are not contracting or moving as they should, which slows down the passage of stool. This can lead to constipation, causing discomfort and other digestive problems.

Health Effects of Low Gut Motility

Low gut motility and the resultant constipation can have several negative health effects. Apart from the discomfort and bloating, chronic constipation can lead to hemorrhoids and anal fissures due to straining during bowel movements. Additionally, prolonged constipation can cause a buildup of toxins in the body, leading to symptoms like fatigue, headaches, and irritability. Not only that, it can also cause depression (studies say that there is a strong connection between constipation and depression!). Furthermore, low gut motility can lead to other conditions such as IBS or even Small Intestinal Bacterial Overgrowth (SIBO), a condition where excess bacteria grow in the small intestine (that's my story actually...)

SIBO and Histamine Intolerance

SIBO can have a significant impact on your health, including causing histamine intolerance. When bacteria overgrow in the small intestine, they can interfere with the body's ability to break down histamine, a compound involved in immune responses, digestion, and the central nervous system. This can lead to symptoms such as headaches, hives, digestive issues, and other allergic reactions.

Ways to Increase Gut Motility

Fortunately, there are several ways to naturally boost gut motility and alleviate constipation:

1. Stay Hydrated: drink, drink, drink (water! :) ) - Drinking enough water is crucial for maintaining healthy digestion. Water helps to soften stool.

2. Eat Fiber-Rich Foods: Incorporate more fruits, vegetables, whole grains, and legumes into your diet. Fiber adds bulk to the stool and helps to stimulate the muscles of the gastrointestinal tract.

3. Exercise Regularly: Physical activity helps to stimulate intestinal contractions. Aim for at least 30 minutes of moderate exercise most days of the week.

4. Manage Stress: Stress can negatively impact gut motility. Practices like yoga, meditation, and deep-breathing exercises can help to reduce stress levels.

5. Consider Probiotics: Probiotics are beneficial bacteria that can promote a healthy gut. They can be found in fermented foods like yogurt, kefir, sauerkraut, and kimchi, or taken as a supplement.

Please note: if you have SIBO and/or histamine intolerance, ask your Dietitian/Physician which probiotics are good for you, because "normal" probiotics can actually raise the histamine level!

The GINGER - ARTICHOKE "miracle" for gut motility

What are the benefits of ginger and artichoke extract? Improvements were found for vomiting (88%), nausea (83%) and abdominal pain (76%), loss of appetite (72%), severe constipation (71%), flatulence (68%) and fat intolerance (59%). (as per google summary)

Personally, I found 2 supplements very helpful to increase gut motility:

1) GINGER: Ginger increases gut motility by stimulating digestive enzymes, enhancing gastric emptying, and promoting peristalsis, which helps food and waste move more efficiently through the digestive tract. Taking ginger on an empty stomach enhances its absorption, making it more effective in improving digestion and relieving gastrointestinal discomfort.

2)ARTICHOKE: Artichoke increases gut motility by stimulating bile production, which aids in the digestion and absorption of fats, and promoting peristalsis, enhancing the movement of food and waste through the intestines. Consuming artichoke on an empty stomach maximizes these effects, improving overall digestive efficiency and relieving constipation.

Any artichoke-ginger product is good (I took a no-brand artichoke and ginger tablet seperately) but many people found this one very helpful to increase gut motility. Link to the a popular artichoke-ginger product: https://amzn.to/3zOUg6M

A few people reported heartburn when taking ginger on empty stomach. I am also a bit sensitive so if that's the case for you as well, then you can take ginger with food. This helps to mitigate its impact on the stomach lining and lower the likelihood of experiencing heartburn.

Other gut motility products that work wonderfully:

Magnesium bisglycinate enhances gut motility by relaxing the intestinal muscles, which helps to alleviate constipation and promote regular bowel movements. Taking it on an empty stomach improves absorption and effectiveness in supporting digestive health. Link to the product: https://amzn.to/4cW2AjS

5-HTP boosts gut motility by increasing serotonin levels, which regulates bowel movements and promotes smooth digestion. When taken on an empty stomach, 5-HTP is more efficiently absorbed, enhancing its positive effects on gut function. Link to the product: https://amzn.to/46evUQd

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