What to Do When Digestion Is Slow: 10 Habits That Actually Help
When digestion is slow, it can affect everything—from energy levels and mood to sleep, immunity, and performance. Whether it’s occasional bloating or persistent sluggishness, there are simple daily habits that can make a big difference.
As an acupuncturist and TCM practitioner with over a decade of clinical experience and 20+ years in strength training, I specialize in treating digestive issues, pain, and performance imbalances by combining Traditional Chinese Medicine with holistic recovery strategies.
Use this checklist to naturally support your gut health and get things moving again—without relying on quick fixes or harsh cleanses.
1. Start Your Morning with Warm Water
Why: Warm water gently wakes up your digestive system and supports hydration—especially helpful when digestion is slow.
Action: Drink a glass of warm water with a squeeze of lemon first thing in the morning.
[Related: Why Drinking Warm Water is Good for Digestion]
Details: Warm water boosts gastric motility and soothes the GI tract, especially compared to cold water, which may slow things down. This habit also supports appetite regulation and natural detox pathways—key when digestion feels sluggish.
2. Add Fibre-Rich Foods to Every Meal
Why: Fibre helps get things moving, supports regularity, and feeds healthy gut bacteria.
Action: Load your meals with fibre-rich foods like oats, berries, beans, and greens.
[Related: Why Fibre is Important for Overall Health]
Details: Insoluble fibre adds bulk and promotes bowel movements. Soluble fibre helps regulate blood sugar and supports fullness—both helpful when digestion is slow or irregular.
3. Eat More Fermented, Probiotic-Rich Foods
Why: Probiotics restore a healthy balance of gut bacteria and can jumpstart digestion.
Action: Include yogurt, kefir, kimchi, miso, or sauerkraut in your meals.
[Related: Why Probiotics are Important and Where to Get Them]
Details: When digestion is slow, it often points to a disrupted microbiome. Probiotics help restore balance, reduce inflammation, and improve nutrient absorption. They also support mental clarity and immune function through the gut-brain axis.
4. Slow Down with Mindful Eating
Why: Eating too fast can overload a sluggish digestive system.
Action: Put away distractions, chew thoroughly, and eat in a relaxed state.
[Related: How Mindful Eating Helps Your Digestion]
Details: Mindful eating activates the parasympathetic nervous system—your body’s “rest and digest” mode. This helps with nutrient absorption and signals natural fullness, reducing overeating and bloating.
5. Drink Enough Water (But Not Just at Meals)
Why: Dehydration is a common cause of constipation and sluggish digestion.
Action: Sip water throughout the day. Herbal teas like ginger or peppermint can also help.
[Related: Why Hydration is Important for Athletes]
Details: Proper hydration supports gut motility and microbial balance. If digestion is slow, increasing water intake is one of the easiest ways to support your gut—just avoid over-drinking with meals, which can dilute stomach acid.
6. Lower Stress, Boost Digestion
Why: Chronic stress is a major cause of slowed digestion and gut imbalances.
Action: Try breathwork, acupuncture, movement, or nature breaks daily.
[Related: How to Improve Gut Brain Connection]
Details: When digestion is slow, it’s often tied to nervous system dysregulation. Stress raises cortisol, which diverts blood from the gut. Restorative practices help bring balance back to your digestive rhythm.
7. Drink Herbal Teas That Soothe the Gut
Why: Herbal teas support digestion, reduce bloating, and calm inflammation.
Action: Enjoy chamomile, peppermint, ginger, or dandelion teas.
[Related: How Herbal Tea is Good for Your Health]
Details: Herbal infusions have been used for centuries to help when digestion is slow. Chamomile and peppermint relax the gut, dandelion supports bile flow, and hibiscus offers gentle antioxidant support.
8. Avoid Overeating—Especially at Night
Why: Large meals can overwhelm a sluggish digestive system.
Action: Eat smaller, balanced meals and finish dinner at least 2–3 hours before bed.
[Related: Why Overeating at Night is Problematic]
Details: Nighttime eating is associated with poorer digestion and even increased health risks. Letting your digestive system rest overnight supports repair, metabolism, and better sleep.
9. Eat Healthy Fats to Support the Gut Lining
Why: Healthy fats improve nutrient absorption and reduce inflammation.
Action: Use olive oil, snack on nuts, and eat omega-3 rich foods like salmon and flax.
[Related: Why Healthy Fats are Important for Your Gut and Brain]
Details: If digestion is slow, fat absorption may also be impaired. Healthy fats support the integrity of the gut lining, balance hormones, and help absorb vitamins A, D, E, and K.
10. Move Your Body Every Day
Why: Physical activity helps stimulate intestinal contractions and bowel regularity.
Action: Walk, train, or stretch daily—especially after meals.
[Related: Why Strength Training Is Important for Health]
Details: When digestion is slow, even gentle movement like walking can make a difference. Regular activity also supports microbiome diversity and mental clarity—both key for long-term gut health.
Build a Routine for Better Digestion
If you’re feeling heavy, bloated, or backed up, remember—when digestion is slow, your entire system can feel off. But you don’t need extreme diets or expensive supplements to fix it.
These 10 simple habits support digestion naturally by aligning with how your body is designed to function. Start small. Choose one or two to focus on this week. Your gut will thank you.
Not Sure Where to Start?
When digestion is slow, it can be hard to know what’s actually working — or what your body really needs. If you’re looking for a more personalized approach, I offer free 15-minute virtual TCM health assessments.
Let’s talk about what’s going on, and how Traditional Chinese Medicine can help.
