Migrating Motor Complex (MMC):
What is it: When we are NOT eating (fasting), a cyclic, recurring motility pattern (small waves) occurs in the stomach and small bowel. These small waves propel or “sweep” leftover particles from the stomach to the end of the small intestine. This happens about 2-4 hours after eating. This process is completely stopped by eating a meal. It is referred to as the “housekeeper” of the small intestine.
Why does it matter: Interruption of this MMC is seen in small intestinal bacterial overgrowth (SIBO), gastroparesis, IBS- constipation, and more. An interruption of the MMC may lead to an increase in food particles in the small intestine, which can increase bacteria there and lead to overgrowth.
How to support it: Space your meals and snacks 3-4 hours apart. Avoid grazing. This will allow the full MMC cycle to occur. In some circumstances a prokinetic can be beneficial and should be discussed with your doctor.
Gastrocolic Reflex:
What is it: When food enters the stomach, a coordinated response via stretch receptors, neuropeptides, and the enteric nervous system activates the gastrocolic reflex, which increases the motility in the colon to make room for more food through a bowel movement. It’s a stomach to colon connection/communication!
Why does it matter: In some individuals, the gastrocolic reflex can be overactive. For example in IBS- D, when an individual consumes food, an overreaction of the gastrocolic reflex can result in diarrhea immediately following a meal. In other individuals, the gastrocolic reflex can be underactive and lead to constipation.
How to support it: In regards to constipation, make sure to use the toilet immediately after having breakfast since the gastrocolic reflex is most active during the morning and after meals. Avoid being rushed in the morning and plan enough time for breakfast and using the toilet. In both constipation and diarrhea prone individuals, practicing breathing techniques in the morning and around meal times can help as well. There are medications that may help and should be discussed with your doctor.
Mastication
What is it: A fancy word for chewing your food. Mastication increases the surface area of food for enzymes which leads to increased nutrient absorption.
Why does it matter: The more you chew your food before you swallow the more nutrients your body will be able to absorb from that food. Chewing your food well may also help decrease the symptoms of indigestion and bloating. In other words, if you are rushing through eating and not chewing your food well, you are more likely to experience indigestion symptoms such as bloating, gassiness, nausea, and heart burn. Taking the time to chew and savor your foods also activates your digestive enzymes and stomach acid to prepare for digesting your food properly.
How to support it: Take enough time, slow down, and enjoy your meals. Chew well after each bite, noticing how your food tastes. Sip water in between bites. Put down your fork or take a few relaxing breaths in between bites.
Things I’m Enjoying…
- Yogi Super Antioxidant Green Tea
- Takeya 24oz Water Bottle
- Seeking Health Optimal Electrolyte powder- Lemonade
- New Songs (Camila Cabello- Bam Bam)
- Spring flowers (planted some daffodils)
Kuper Nutrition 