You’ve tried everything – eating more veggies, cutting back on sugar, taking your probiotics, cutting out gluten and dairy – yet you’re still struggling with bloating, sluggish digestion, or have that uncomfortable “full” feeling that lingers for hours?
One thing that often gets overlooked when it comes to digestion is something called your migrating motor complex – it’s like your gut’s own clean-up crew, and when it’s not working properly, it can cause all sorts of issues
Let’s have a look at what it is, why it matters, and how you can keep it working optimally.
What is the Migrating Motor Complex?
Think of your gut like a busy kitchen after a big family dinner. Once the meal’s over, someone needs to clear the plates, wash the dishes, wipe down the benches, and take out the rubbish – otherwise, the mess quickly builds up.
Your migrating motor complex is the clean-up crew for your digestive system.
It’s a rhythmic, wave-like movement that sweeps through your small intestine between meals, moving leftover food particles, bacteria, and waste along the line.
But here’s the catch:
The MMC only kicks in when you’ve had a break from eating – usually starting about 90–120 minutes after your last meal.
Why is the MMC So Important for Someone who Suffers with Bloating?
Without a strong, active migrating motor complex, your gut struggles to “reset” properly between meals. Over time, this can lead to:
- Bloating and discomfort – if the MMC isn’t working well, undigested food and bacteria can build up leading to gas, bloating and digestive discomfort.
- Bacterial overgrowth – such as SIBO, Small Intestinal Bacterial Overgrowth, resulting in numerous gut symptoms and digestive discomfort
- Slow transit time – without a well functioning MMC, the time taken for your food to be digested and move through your gastrointestinal tract increases, leading to constipation or sluggish digestion.
- Poor nutrient absorption – with cleanup disrupted, nutrient absorption is decreased, which impacts the many bodily functions reliant on these nutrients, having an impact on your overall health and well being.
In short, a healthy MMC is absolutely essential for a well functioning, happy gut and happy you!
Common Problems That Disrupt the MMC
Unfortunately, modern life isn’t very friendly to our migrating motor complex.
Some common roadblocks include:
- Constant snacking – even healthy snacks!
- High stress levels – stress suppresses gut motility as it activates the flight or fight response and moves blood away from the digestive system.
- Poor sleep – significant cleaning waves occur when we sleep, and this night time cleaning activity is important for maintaining a healthy digestive environment and avoiding SIBO.
- Gut infections or inflammation – potentially resulting in increased permeability, alteration in gut microbiome or damage to the nerves and muscles that control the MMC.
- Certain medications, including some antibiotics and antidepressants
When the MMC is disrupted for a long time, it can set the stage for chronic digestive issues.
A Story to Bring It to Life
Let’s take Lisa, a busy midlife woman juggling work, children, and ageing parents.
She eats healthy food – smoothies in the morning, nuts between meetings, a salad for lunch, sometimes a protein ball mid-afternoon, and a healthy dinner at night.
But Lisa was constantly suffering with bloating, tiredness, and feeling uncomfortable. She put up with it, but it made socialising difficult and less fun.
Looking closer, her constant grazing is stopping her MMC from ever doing its full clean-up job.
With a few simple tweaks – spacing out her meals and introducing mindful pauses – Lisa’s digestion improves dramatically. Within a few weeks, she has less bloating, more energy, and even starts sleeping better.
How to Support Your Migrating Motor Complex
Here are some simple, powerful ways to nurture your MMC:
- Leave 4.5 to 5 hours between meals to allow it to do its work
- Avoid constant snacking (including that “healthy” handful of nuts!)
- Manage your stress – breathwork, meditation, or even a short walk can help
- Prioritise good sleep – your gut repair mechanisms are most active at night
- Eat mindfully – chew well, sit down to eat, and enjoy your meals without rushing
- Consider bitters or apple cider vinegar (if appropriate for you) before meals to stimulate digestion
Fed up With Bloating? Try this First Step
If you’re ready to show your gut some love, start by spacing out your meals.
Pick one part of your day – the time between breakfast and lunch is a great place to start – and aim for at least a 4-hour gap without snacking.
Notice how your gut feels. Is there less bloating? More energy?
Small changes can make a massive difference.
If you find yourself starving about 2 or 3 hours after breakfast, you may need to increase the size of your breakfast. Make sure it is rich in protein and includes some healthy fats.
Remember, it takes time to adjust to new habits. If you usually have a snack at 10 am, you might find yourself feeling hungry then. This may not be real hunger, but a habit, that you need to reset. My recommendation – drink a large glass of water and do something else e.g. a quick stretch or walk and use a positive affirmation to help you get through this phase. An example affirmation is “Every small step I take supports my digestion and my wellbeing.” or “I am giving my body the space it needs to heal, reset, and thrive.”
I hope that gives you a better understanding of the importance of your migrating motor complex and how it relates to bloating and your general gut health. If you curious about the health of your gut — or if you suspect your migrating motor complex needs a little TLC — I’d love to help.
Book an initial consultation with me, and let’s create a personalised plan to get your digestion (and your energy) back on track.
Kim Healey
Nutritionist
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