How Movement Can Improve Gut Health
Why It’s a Game-Changer for IBS Relief?
If you’re living with IBS, you’ve probably heard that exercise can help, but maybe you’re wondering, how exactly does movement affect your gut? It’s a great question, and one that has more layers than we often realise. I want to break it down for you in a way that makes sense, so you can understand why adding even small, mindful movements into your routine can have such a positive impact on your symptoms.
We’re not talking about running marathons here—this is about finding the right kind of movement that works with your body, not against it. So, let’s explore why movement is so powerful when it comes to managing gut health and how you can incorporate it in a way that feels supportive, not overwhelming.
The Connection Between Movement and Gut Motility
First, let’s talk about gut motility. This is the process that moves food through your digestive tract, and when we engage in physical activity, it helps things move along more smoothly. Why? Because when we move, we’re stimulating the enteric nervous system (ENS)—often called the "second brain" of the gut. The ENS has over 100 million neurons embedded in the gut lining that communicate with the muscles in your digestive tract, ensuring that food moves efficiently.
For example, if you’ve ever noticed that a walk after dinner seems to ease discomfort, that’s no coincidence. Movement is triggering your ENS, encouraging those muscles to work in harmony and reducing symptoms like constipation or bloating.
Movement and the Gut Microbiome: Why It Matters
Beyond motility, movement also affects the gut microbiome, which is a key player in your overall gut health. Exercise helps to increase microbial diversity—the presence of different kinds of bacteria in your gut. And the more diversity, the better! It boosts the populations of beneficial bacteria like Faecalibacterium prausnitzii and Akkermansia muciniphila, which are linked to reducing inflammation and strengthening the gut lining.
Exercise also encourages the production of short-chain fatty acids (SCFAs), like butyrate. SCFAs are a bit like superheroes for your gut—they nourish the cells lining your colon, help regulate your immune system, and reduce inflammation. So, when you’re moving your body, you’re not just supporting digestion, you’re also improving the health of your gut lining and reducing the likelihood of symptoms flaring up.
The Gut-Brain Axis: How Movement Calms Your Gut
Now, we can’t forget the gut-brain connection—something you’ve likely heard me talk about before. Our gut and brain are in constant communication, and this connection plays a big role in how we experience symptoms. Stress is one of the biggest triggers for IBS, and that’s where movement comes in.
When we move, especially in a mindful way, we reduce the production of cortisol, the body’s main stress hormone. Lower cortisol levels mean less stress for the gut. Whether it’s walking, yoga, or light stretching, you’re not just moving your body—you’re calming your nervous system, which has a direct impact on your gut.
What Type of Movement Works Best for Gut Health?
There’s no one-size-fits-all when it comes to movement, especially if you’re dealing with IBS. The key is to find what works for you and what feels good for your body. Let’s break down a few options:
Gentle Movement: Walking, Yoga, Stretching
Walking is such a simple and effective way to support your gut. Just 10 minutes after a meal can make a noticeable difference in how your body digests food. And for those of you who are into yoga, gentle poses like child’s pose or knees-to-chest can help reduce bloating and ease discomfort. Remember, yoga is about more than just stretching—it also calms your mind, which in turn, calms your gut.
Moderate Activity: Jogging, Cycling
If you enjoy a bit more intensity, jogging or cycling can be great options. These activities help to increase the diversity of your gut microbiome, supporting better digestion and overall gut health. Just remember to listen to your body—if jogging feels too much, a brisk walk or light cycling can be equally effective.
Intense Exercise: Know Your Limits
For those of you who love higher-intensity workouts like HIIT, it’s important to listen to your gut—literally. If you notice that intense exercise triggers symptoms, it might be time to dial it back. Consistency is key, and it’s better to move in a way that supports your body than to push yourself too hard and end up feeling worse.
Why Movement Is So Important for Your Gut Health
Let’s recap why movement is such a game-changer for gut health:
1. Stress Reduction
Moving your body helps to lower cortisol levels, which directly affects the gut-brain axis. Less stress means fewer flare-ups of symptoms like urgency or bloating.
2. Supporting Your Gut Microbiota
Exercise improves the diversity of your gut microbiota, which leads to better digestion, reduced inflammation, and stronger immune support. It’s a win-win for your gut and your overall health.
3. Nervous System Regulation
Gentle movements like yoga activate the parasympathetic nervous system, which helps your body shift into "rest and digest" mode. This is where your body can come back into balance and function optimally.
Simple Ways to Add Movement Into Your Day
I get it—life is busy, and finding time for movement can feel like another thing to add to your to-do list. But it doesn’t have to be overwhelming - a short walk, a dance around your kitchen to music you love or a short yoga stretch on youtube. If all you can manage is five minutes of movement in the morning or evening, that’s enough to make a difference. It’s about finding what works for you and staying consistent. Ask yourself what movement you most enjoy and do more of that, the more joyful you find it the more likely you are to continue.
And remember, this journey is about listening to what your body needs. There’s no need to push yourself to extremes. Small, consistent steps can lead to big changes.