Gut Motility:
I have gastroparesis, a gut motility disorder. Gastroparesis, literally meaning ‘paralyzed stomach’, is an illness that affects the movement of muscles (motility) in your stomach. It is believed to be due to damage to the vagus nerve, which can be caused by things like diabetes, surgery, or viral infection. I developed gastroparesis after getting sick with COVID-19.
Normally, when you swallow food, the muscles in your stomach wall grind the food into smaller pieces and contract to push the food into your small intestine, to continue digestion. Food usually remains in your stomach for about two hours. If you have gastroparesis, your stomach muscles slow down too much, or stop working altogether, and so your stomach will not be able to empty its contents into the small intestine properly. Instead, the contents stay in your stomach for too long. This is known as delayed gastric emptying.
Gastroparesis can range from mild to severe. I have a severe form, and my gastrointestinal motility is severely impaired. My stomach doesn’t empty properly, and as such, when I eat, the food stays in my stomach for anywhere from several hours to several days. I can only eat very small amounts of food at a time, and as such, have a feeding tube to meet my nutritional needs. Symptoms of gastroparesis include vomiting, abdominal pain, and feeling very full after eating small amounts of food.
There are several other reasons people may have GI motility issues. Gut motility can be affected by motility disorders such as Irritable Bowel Syndrome (IBS) and gastroparesis, drug side effects, stress, and other reasons.
Improving Gut Motility:
Beyond addressing specific conditions like gastroparesis, improving gut motility offers a range of health benefits that contribute to overall well-being. Enhanced gut motility ensures the efficient breakdown and absorption of nutrients, supporting optimal nutrient intake for various bodily functions. A healthy digestive system is integral to maintaining a robust immune system, as a significant portion of the immune cells resides in the gut.
Improved gut motility also aids in the prevention of constipation, reducing the likelihood of uncomfortable symptoms such as bloating and abdominal distention. Additionally, a well-functioning digestive system positively influences mental health, as the gut-brain axis facilitates communication between the gut and the brain. By promoting the balance of gut microbiota and reducing inflammation, improved gut motility contributes to mental clarity, mood regulation, and overall emotional well-being. Overall, the benefits of enhancing gut motility extend beyond specific conditions, encompassing broader aspects of physical and mental health.
Treatments for gut motility vary greatly, depending on the underlying cause. As there is no cure for gastroparesis, and very few medical treatments, most people just try to increase their gut motility through various lifestyle and dietary changes. Here are the best ways to try and improve gut motility naturally:
1. Incorporate Whole Grains and Fiber-Rich Foods
Whole grains and high-fiber foods contribute to a healthy digestive system. Increasing your fiber intake can promote regular bowel movements, prevent constipation, and support the overall well-being of the gastrointestinal tract. Including foods like brown rice, oats, and whole wheat in your diet can be beneficial. Other high-fiber foods include:
- Legumes
- Broccoli
- Leafy greens
- Broccoli
- Bananas
- Apples
2. Stay Hydrated with Water and Herbal Teas
Adequate water intake is essential for gut health. Hydration helps maintain the balance of digestive juices and supports the movement of food through the digestive tract. Herbal teas, such as peppermint or ginger tea, can have additional soothing effects on the digestive system. For gastroparesis, the general guidelines are to try to drink 1.5 liters of water a day.
3. Introduce Probiotic-Rich Foods and Supplements
Probiotics, often referred to as “good bacteria,” play a crucial role in gut health. Incorporate probiotic-rich foods like yogurt, kefir, and fermented vegetables into your diet. Probiotic supplements may also be beneficial but should be used under the guidance of a health professional. Some of the best foods with probiotics are fermented foods, such as:
- Yogurt
- Sauerkraut
- Kimchi
- Miso
- Tempeh
- Pickles
4. Regular Exercise for Gut Motility
Physical activity stimulates muscle contractions in the digestive tract, promoting gut motility. Engage in regular exercise, such as walking, jogging, or yoga, to support healthy bowel movements. Consult your healthcare provider to determine the most suitable exercise routine for your condition. Physical activity, including just walking around after a meal, can also help with digestive discomfort.
5. Mindful Eating Habits and Chewing Well
Practicing mindful eating involves paying attention to the sensory experience of each bite. This is one of the biggest lifestyle changes experts recommend for those with gastroparesis. Chewing food thoroughly supports the digestive process, easing the workload on the stomach. You can also space out your meals, eating 5-10 smaller meals throughout the day rather than 3 large ones. This approach aids in the breakdown of food and enhances gut motility.
Additionally, eating regular, balanced meals can be beneficial. Overeating or having irregular eating patterns can negatively impact your digestive function.
6. Consider Gut-Healthy Supplements and Digestive Enzymes
Certain supplements, such as digestive enzymes, can assist in the breakdown of food, supporting nutrient absorption and gut health. It can also be helpful to take multivitamins if you have certain stomach disorders or motility issues. Consult with a healthcare provider to explore suitable supplements that align with your specific needs. Other supplements that can help the gut include:
Magnesium:
- Magnesium plays a crucial role in muscle function, including the muscles of the digestive tract. It helps regulate muscle contractions, promoting a healthy and regular bowel movement.
- Magnesium acts as an osmotic laxative, drawing water into the intestines and softening the stool. This helps ease bowel movements and prevents constipation.
- While magnesium supplements can be beneficial for constipation, excessive intake may cause diarrhea. It’s essential to follow recommended dosages and consult with a healthcare professional.
Melatonin:
- Melatonin, commonly known as the sleep hormone, also has effects on the gastrointestinal tract. It may influence gut motility and help regulate the digestive process.
- Melatonin receptors are present in the gut, and melatonin has been shown to modulate intestinal contractions. It may be particularly helpful for individuals with conditions affecting circadian rhythms, such as irregular sleep patterns.
- Melatonin supplements should be taken with caution, and it’s advisable to consult with a healthcare provider, especially if you are taking other medications or supplements!
Ginger:
- Ginger has anti-inflammatory and prokinetic properties, meaning it can reduce inflammation and promote the movement of the digestive tract muscles.
- Compounds in ginger, such as gingerol, may help relax the intestinal muscles, easing the passage of food and reducing symptoms of indigestion and nausea.
- Ginger can be consumed in various forms, including fresh ginger, ginger tea, or supplements. It’s generally safe, but excessive intake may cause digestive upset.
Fiber Supplements:
- Dietary fiber adds bulk to the stool and promotes regular bowel movements. It can alleviate both constipation and diarrhea by regulating water absorption in the intestines.
- Soluble fiber absorbs water and forms a gel-like substance, softening the stool. Insoluble fiber adds bulk, aiding in the movement of food through the digestive tract.
- Adequate water intake is crucial when increasing fiber intake to prevent constipation. A gradual introduction of fiber supplements is recommended to avoid gastrointestinal discomfort.
Individual responses to these supplements can vary, and it’s advisable to consult with a healthcare professional before starting any new supplement regimen, especially for individuals with pre-existing medical conditions or those taking other medications.
7. Evaluate FODMAPs and Dietary Modifications
For individuals with irritable bowel syndrome (IBS) or related conditions, reducing certain fermentable carbohydrates known as FODMAPs can alleviate symptoms. FODMAPs stands for fermentable oligo-, di-, mono-saccharides, and polyols. Those are the scientific names for carbohydrates that could cause digestive issues.
Restricting foods that are high in FODMAPs can help relieve gut symptoms for some people. However, not everyone should avoid foods with FODMAPs. For most people, FODMAPs are beneficial to your health and should be kept in your diet.
Consult a healthcare provider or dietitian to determine if a low FODMAP diet is appropriate for your situation.
Foods are considered to be high FODMAP if they contain a certain level of these carbohydrates. Some foods that are high in FODMAPs include:
- Wheat: including bread, pasta, breakfast cereal, and pastries
- Replace with: brown rice, oats, cornmeal
- Garlic: note that garlic is added to many sauces, flavorings, and pre-made foods, so can be hard to avoid. Dried garlic is much higher in FODMAP than fresh garlic.
- Replace with: any other spices; garlic-free tomato sauces, etc.
- Onions: all varieties are high in FODMAPs, including shallots
- Replace with: chives, leeks
- Fruit: apples, berries, figs, grapes, peaches, plums
- Replace with: bananas, oranges, papaya, passionfruit, pineapple
- Vegetables: asparagus, beets, cauliflower, mushrooms
- Replace with: arugula, cabbage, carrot, lettuce, tomato, yam
- Proteins: almonds, black beans, cashews, chickpeas, kidney beans, lentils
- Replace with: tofu, eggs,
- Dairy: milk, buttermilk, ricotta, paneer
- Replace with: Cheese, sour cream, lactose-free milk
- Drinks: apple juice, kombucha, chamomile tea, oat milk, soy milk
- Replace with: black tea, coffee, peppermint tea, green tea, water,
8. Manage Stress and Prioritize Mental Health
The gut-brain axis highlights the connection between the gut and the brain. Chronic stress can impact gut motility. Physical, chemical, and emotional stress can all impact the digestive system. Incorporate stress management techniques such as meditation, deep breathing exercises, or counseling to promote a healthier gut-brain relationship.
9. Explore Natural Laxatives Like Fiber-Rich Foods
Certain foods, like prunes, figs, and leafy greens, act as natural laxatives, promoting healthy bowel movements. Including these foods in your diet can be a gentle and natural way to address constipation and support gut motility.
10. Monitor Blood Sugar Levels and Dietary Habits
Maintaining stable blood sugar levels is crucial for overall health, including gut motility. Avoiding excessive intake of fast food, artificial sweeteners, and high-sugar foods helps regulate blood sugar levels and supports a healthy gut.
Seeking Professional Guidance
While these natural strategies can contribute to improved gut motility, it’s essential to work closely with a healthcare provider. Understanding the root cause of motility issues, exploring potential underlying conditions, and receiving personalized guidance ensures a comprehensive approach to managing gastroparesis and related conditions. Some people, like me, will require stronger treatment to try and improve their gut motility. I have tried several medications, which unfortunately have not worked for me. While I employ the strategies that I can, it has not been enough to allow me to continue eating sufficient amounts. As such, I have a feeding tube to ensure I receive my nutritional requirements while hoping that my stomach naturally recovers.
Remember, each individual’s response to these strategies may vary, so it’s crucial to implement changes gradually and seek professional advice for a tailored plan that aligns with your unique needs and health conditions. By combining these natural approaches with the support of a healthcare professional, you can take significant steps toward enhancing gut motility and promoting digestive well-being.