Introduction: When Your Gut Feels Stuck (and Nothing Seems to Help)

Ever feel like your gut just isn’t getting the message to move?

Meals sit heavy. Bloating builds by mid-afternoon. And despite eating well, your digestion feels like it’s running in slow motion.

You’re not alone – and you’re not doing anything wrong.

The missing piece might not be what you’re eating… but whether your gut knows when and how to process it. Let’s talk about motility – your gut’s internal rhythm – and why restoring it is often the key to long-term relief.

What Is Gut Motility?

Motility refers to the muscular contractions that move food, fluid, and waste through your digestive tract.

It’s what allows your stomach to empty, your intestines to absorb nutrients, and your colon to pass stool.

Healthy motility keeps things flowing. Impaired motility causes backups, fermentation, overgrowth, and inflammation -even if you’re eating ‘perfectly.’

Introducing the Migrating Motor Complex (MMC)

The MMC is a pattern of electrical waves that acts like your gut’s housekeeping system.

It activates in the small intestine every 90–120 minutes – but only when you haven’t eaten for a few hours.

Its job?
– Sweep out undigested food
– Prevent bacterial and fungal overgrowth
– Trigger the release of digestive juices

When the MMC isn’t working properly, food and bacteria stagnate in the small intestine – increasing your risk of SIBO, candida, and inflammation.

What Causes Motility Issues?

Several common and underappreciated factors can slow motility:

– Chronic stress – Impairs vagus nerve signalling and switches the body into ‘freeze’ mode
– Food poisoning or gut infections – Can damage the nerve cells (interstitial cells of Cajal) that pace motility
– Low stomach acid – Slows gastric emptying and leaves undigested food behind
– Poor bile flow – Reduces fat digestion and slows downstream motility
– Thyroid dysfunction – Especially hypothyroidism, linked with constipation and slow transit
– Lack of movement – Sedentary habits directly slow bowel regularity
– Disrupted circadian rhythm – Light exposure, sleep, and meal timing all impact gut pacing

Signs Your Motility Is Impaired

– Bloating that builds throughout the day
– A heavy, ‘stuck’ feeling after meals
– Constipation or incomplete stools
– Small, dry, or hard stools
– Nausea, belching, or fullness that lingers
– Poor tolerance to fibre or fermented foods
– You feel worse when snacking or eating frequently
– You’ve had a diagnosis like SIBO, IMO, or IBS-C

Why Motility Matters for SIBO, Candida, and IBS

Motility is what keeps the small intestine clean and moving.

When motility slows, it creates a perfect environment for:
– SIBO (small intestinal bacterial overgrowth)
– IMO (intestinal methanogen overgrowth)
– Candida or fungal overgrowth
– Food sensitivities and fermentation

In these cases, fixing motility is not optional, it’s foundational

If you skip this step, you’re likely to relapse after antimicrobials, or feel worse despite eating clean.

How to Support Gut Motility Naturally

1. Space your meals – Allow 4–5 hours between meals to give the MMC time to work
2. Stop grazing – Constant snacking turns off the migrating motor complex
3. Stimulate the vagus nerve – Breathwork, humming, gargling, cold exposure
4. Support digestion – Lemon water or bitters before meals to kick-start movement
5. Move your body – Even 5–10 minutes of gentle walking after meals makes a difference
6. Prioritise sleep and light – Align your rhythm with daylight to regulate gut pacing
7. Use gentle support (when needed) – Ginger, magnesium citrate, or herbal prokinetics

How We Build This Into My 1:1 Programme

Inside my 1:1 gut healing programme, we always look at motility early, especially if you’ve struggled with bloating, SIBO/IMO, or inconsistent digestion.

We layer it in through:
– Nervous system support (breathwork, meal rituals)
– Functional testing (to assess root causes)
– Digestive resets (not just restrictions)
– Movement, sleep, and light strategies
– Prokinetic support (if needed – gentle but effective)

It’s not about going zero-carb or forcing elimination diets. It’s about giving your gut the rhythm it needs to work properly again.

Final Thoughts: Movement Over More Restriction

If your gut feels sluggish, heavy, or bloated no matter what you do – motility might be the piece you’ve been missing.

Before cutting more foods or taking another antimicrobial, take a step back.

Ask: is my gut even able to move right now?

Fix that, and the rest starts falling into place.

👉 Ready to restore your rhythm? Book a free discovery call here: https://calendly.com/berkeleynutrition/discovery-call-1