Understanding Gut Motility: Why Your Digestion Matters More Than You Think

Some of the most frequent symptoms include bloating, constipation, slowed digestion (also known as slowed gut motility), abdominal pain, and nausea. Interestingly, many of these issues can stem from disordered eating patterns and changes in the gut microbiome.

How Does This Happen?

When we eat too little or don’t consume enough calories, our gastrointestinal system responds by slowing down. This is partly because the body tries to conserve energy and reduces the energy it spends on processes like peristalsis—the muscle contractions that move food through your digestive tract. This change is also linked to the gut-brain axis, the communication network between your digestive system and nervous system.

When calorie intake is too low, the body perceives stress and shifts into a “fight or flight” mode, moving away from the “rest and digest” state that supports healthy digestion. Plus, eating less often means fewer essential vitamins and minerals—like sodium, potassium, magnesium, zinc, and others—that your gut needs to function properly.

Here are some key nutrients that play important roles in gut health:

-       🥕 Vitamin A maintains integrity of the gut lining and supports repair of epithelial cells

-       🐟 Vitamin D regulates immune responses in the gut

-       🥚 B vitamins are essential for energy metabolism and maintain healthy nerves

-       🍊 Vitamin C helps with collagen formation and protects against oxidative damage

-       🥬 Vitamin K influences gut microbiota as well as blood clotting

-       🦪 Zinc maintenance/repair of the lining as well as enzyme activity and immune support

-       🥩 Iron is necessary for transport of oxygen to tissues and energy for cells

-       🎃 Magnesium is essential for muscle contraction and motility

-       🥛 Calcium helps with cellular signaling and muscle contraction

-       🥜 Selenium helps protect again oxidative damage as well as providing immune support

When these nutrients are missing or low, your gut lining becomes weaker, immune function suffers, and the muscles responsible for moving food slow down. Over time, this can lead to increased gut permeability (sometimes called “leaky gut”), inflammation, and the digestive problems that many athletes and active individuals experience.

What Is Gut Motility, Anyway?

Gut motility is the natural, rhythmic movement of muscles in your digestive tract that pushes food, nutrients, and waste along. Picture it as a gentle wave traveling through your intestines, guiding everything smoothly from start to finish.

When motility is healthy, your body absorbs nutrients efficiently, eliminates waste regularly, and you avoid uncomfortable symptoms like bloating, constipation, or diarrhea.

Why Does Gut Motility Matter?

Optimal gut motility supports:

• Energy Availability: Proper digestion and nutrient absorption fuel your muscles and brain.

• Recovery: Efficient waste elimination helps your body reset and repair.

• Comfort: Avoiding gut discomfort means fewer distractions during training and competition.

If motility slows down, you might notice feeling sluggish, bloated, or irregular—signals your body sends when it’s not quite balanced.

What Can Slow Gut Motility?

Several factors can slow down gut motility, including:

• Undereating or inconsistent eating patterns: Skipping meals or eating very little can slow your gut’s pace.

• Dehydration: Water keeps things moving smoothly.

• Lack of movement: Regular physical activity stimulates gut contractions.

• Stress: Chronic stress can disrupt your digestive rhythm.

• Certain medications: Some medications can affect motility.

Taking care of your gut starts with nourishing your body and listening to its needs. When you fuel yourself well, hydrate, move, and manage stress, you’re setting your digestion—and your performance—up for success.

If you’re struggling with digestive symptoms or suspect slowed motility, consider reaching out to a healthcare professional or registered dietitian who understands the unique needs of athletes.

Your gut health is foundational—not just for your sport, but for your whole life. Let’s keep things moving in the right direction!

Ready to Support Your Gut?

If you’re experiencing digestive discomfort or suspect slowed gut motility, know you’re not alone—and help is available. Working with a registered dietitian who understands the unique demands of athletes can make a world of difference. Together, you can create a personalized fueling plan that supports your digestion, performance, and overall well-being.

Remember: nourishing your gut is a powerful step toward reclaiming your energy, focus, and joy—both on and off the field.

Give yourself permission to fuel fully, listen deeply, and thrive. Your gut—and your body—will thank you.