If you feel like you’re doing everything right and still struggling to go to the bathroom, you’re not alone and you’re not imagining it either (trust me, been there!). Slow digestion, especially when it shows up as constipation or incomplete bowel movements, is one of the top complaints we hear from clients inside gutTogether®.
And yet, it’s rarely talked about beyond surface-level advice like “eat more fiber” or “take Miralax.” There are three commonly overlooked causes of slow digestion and the good news is, there are action steps you can take to improve them and actually find relief without relying on Miralax daily.
Why You Can Be Constipated Even If You Go Daily
Let’s get one thing clear: daily pooping ≠ optimal digestion.
If you’re only passing small amounts of stool, still feel bloated or backed up, or never feel fully “done” after going, your colon might not be clearing effectively. This is where the migrating motor complex (MMC) comes in.
Think of the MMC as your digestive system’s cleaning crew. It sweeps out leftover food, waste, and bacteria in between meals. If it’s disrupted, often by past food poisoning or high stress, things can slow down, impacting your daily bowel routine.
That’s why some people go from normal digestion to daily bloating, gas, and constipation after just one bad trip abroad or a stressful period in life.
What Is Slow Digestion And Why Does It Matter?
Slow digestion, also known as delayed gut motility, means food and waste are taking longer than they should to move through your digestive system. Ideally you should clear your bowels every single day and food should pass through in 12-24 hours (you can measure this by seeing how long it takes to see things like corn or white sesame seeds in your stool after consuming).
While that might not sound like a big deal, slow motility can lead to:
- Fermentation in the gut
- Bloating, gas, and cramping
- Nutrient malabsorption
- Fatigue
- Disruption of the gut microbiome
If you’ve ever felt like food just sits there for hours or you only go if you take something, there’s a good chance slow digestion is behind it.
Signs of Slow Digestion
If you’re dealing with incomplete or difficult-to-pass bowel movements, that’s one of the most common signs your digestion may be sluggish. Feeling bloated or heavy after meals, especially when you didn’t eat that much is another red flag.
Many people with slow digestion also find themselves relying on supplements, magnesium, or laxatives just to go to the bathroom. In some cases, symptoms seem to come out of nowhere after food poisoning or illness, and for others, they’re deeply tied to periods of high stress or restrictive eating. If any of these resonate, your motility may need some attention.
3 Surprising Reasons You Might Have Slow Digestion
So what’s really behind slow digestion and why does it feel like nothing you’ve tried is working? Let’s break down three often-overlooked root causes that we see all the time in our clients (and they’re probably not what your doctor has mentioned).
1. Post-Food Poisoning Nerve Damage
You might not realize that food poisoning can trigger an autoimmune response that damages the very nerves responsible for coordinating digestion, specifically the migrating motor complex (MMC).
This means your body isn’t able to effectively sweep waste through your system. Even one bad bout of food poisoning can lead to long-term changes in gut motility for some people.
What you can try:
- Lion’s mane mushroom (capsules or cooked) to support nerve repair→ make sure if you are taking a capsule you are looking for the fruiting body
- Movement after meals, like a 10-minute walk or gentle yoga can stimulate the bowels to move
- Consider testing like IBS-Smart if you suspect this might be your root cause (see Dr. Ruscio’s site for more information on this).
2. Chronic Stress and Under-Eating
Stress isn’t just a mental issue, it actually physically slows digestion. When your body is in fight-or-flight mode (even if you don’t feel stressed), it diverts energy away from the gut (because why would you need to digest food if there is a threat)
Undereating or overexercising? Your body registers that as stress too. And since digestion takes energy, it’s often the first thing to get deprioritized.
What you can try:
- Eat enough (and probably more than you think); calories aren’t optional when it comes to motility
- Do one thing daily that creates safety in your body: sunshine, journaling, deep breathing, etc.
- Listen to Episode 3 of the Love Your Gut podcast with Lindsay Mitchell on nervous system support
3. Low Stomach Acid Slows Everything Down
This one surprises a lot of people. If you’ve been told you have too much acid, chances are it’s actually the opposite. Most symptoms like acid reflux, upper GI bloating or discomfort are actually that your acid levels are too low and things are taking too long to empty.
Low stomach acid = poor breakdown of food = slower stomach emptying = fermentation and sluggish motility. It also prevents proper nutrient absorption and can cause gas, bloating, and constipation.
- Chew your food 20–30 times per bite or until it’s applesauce consistency
- Stimulate your vagus nerve before meals by humming or gargling (my kids love humming happy birthday twice)
- Try ginger tea or capsules between meals (avoid if you have reflux)
- Make sure you’re not chronically low in minerals like sodium, which are needed to produce stomach acid
How to Actually Fix Your Slow Digestion
If you’ve been trying to fix your digestion and nothing’s changing, you need to first identify what is actually slowing your digestion down. One of the biggest challenges with slow motility is expecting quick results. But just like the stonecutter’s 101st blow, it’s the quiet, consistent effort that leads to progress, not the crash protocols or “fix-it-fast” plans.
Another trap? Relying too heavily on supplements. Prokinetics like ginger can help, but if you’re not sleeping, eating enough, or supporting your nervous system, they’re only a temporary Band-Aid.
And then there’s the food fear. I get it: when your gut feels unpredictable, sticking to five “safe” foods feels, well, safe. But your gut bacteria thrive on variety. Without it, they can’t produce the short-chain fatty acids that support motility and reduce inflammation. The truth is, what moves the needle isn’t the perfect diet or lifestyle, it’s sustainable, doable shifts that actually work with your body. That’s exactly what we focus on inside gutTogether®, because healing your digestion should feel easy to maintain in the long run, not like a quick fix.
Your Next Step Toward Faster Digestion
Slow digestion is your body’s way of waving a red flag (and it’s your job to pay attention to it). Whether it’s linked to nerve damage from food poisoning, chronic stress, or low stomach acid, the good news is, once you identify what the cause(s) are, slow digestion can improve with the right support.
You don’t need to do everything at once. Start with one small habit: chew better, take a walk after meals, eat a more satisfying lunch. Consistency is the key to getting that “internal house cleaning” system back online.
Want help figuring out which of these root causes is slowing you down? Take the Gut Health Quiz to get personalized insight or learn about our programs to get 1:1 support that actually helps you move forward. Our team of expert trained Registered Dietitians and Nurses can help you create a plan.
