5 Ways to Banish Bloat with the Migrating Motor Complex
What if I told you that your gut had built-in housekeeping services that could help you decrease bloating, have regular bowel movements, and keep your gut healthy?
Wouldn’t you want to tap into these services and take full advantage?
The Migrating Motor Complex (MMC) can help you with this! It is known as your gut’s housekeeper and it works through the complex coordination of the muscles in your digestive tract, your nervous system, and your hormones.
This post dives into what it is and how the MMC works, the role it plays in keeping your gut healthy, and how you can tap into this hidden superpower against bloating and constipation. For many people, the MMC is one of the keys to transforming a bloated belly into a happy gut with lasting results. Keep reading to learn more!
What is it?
The MMC is a strong pressure-like wave of contractions that travels from your esophagus and stomach all the way through your small intestine and colon. In healthy individuals, it takes 113 to 230 minutes to complete a full cycle, and it only functions when there is no food in the stomach or small intestine.
There are four different phases of the MMC:
Phase I is a period of rest, with no contractions
Phase II consists of periodic, low amplitude contractions that occur at irregular intervals
Phase III is the most active phase and consists of high-pressure contractions that gradually increase over time
Phase IV consists of a rapid decrease in contractions with a transition back to Phase I
The MMC is often referred to as the gut’s housekeeper because it is responsible for moving food through your digestive tract for elimination. It also sweeps undesirable microbes out of the small intestine and into the large bowel, which helps keep you bloat-free and your gut healthy.
How does it work?
Like any hard worker, the MMC runs on a schedule according to your internal clock (aka. circadian rhythm). It tends to run through more cycles during the day, but it exerts higher amplitude waves at night. This suggests that, while it is productive during both periods, it will be most effective at night.
As mentioned, the MMC only works when there is no food in your stomach or small intestine. More specifically, expansion of the stomach turns off the MMC in the stomach, and the presence of food or fluid in the small intestine turns it off there. This means: as soon as you take a bite to eat, or drink a large amount of fluid, the MMC switches off until that food or drink has been digested and absorbed.
The regulation of the MMC is complex and involves different hormones and the activation of different parts of your nervous system. Interestingly, the stomach and the intestines seem to be controlled through different pathways.
The MMC in the stomach appears to be regulated by the release of a hormone called motilin as well as inhibition of the vagus nerve. The vagus nerve is the largest nerve in the body, and it is the central highway for communication between your gut and your brain. Stimulating the vagus nerve stimulates the parasympathetic nervous system which promotes a “rest and digest” state in your body. Inhibition of the vagus nerve tends to slow digestion, such as with the slowing of the MMC in the stomach.
On the other hand, the vagus nerve doesn’t appear to have any effect on the activity of the MMC in the small intestine and colon. This portion appears to be controlled by the release of serotonin and activation of the enteric nervous system. Serotonin is one of the most important hormones for the gut, and about 95% of your body’s serotonin is stored in specialized cells in the gut walls. It controls the MMC in the intestines as well as appetite, pain sensitivity, mood, and sleep. The enteric nervous system is your gut’s own nervous system that specifically controls the function of your digestive system, including movement, blood flow, and secretion of digestive juices.
What does it all mean?
Because your MMC is responsible for moving food through your digestive tract, if it is not working properly, this can lead to bloating and constipation. When food sits for too long in one place, it starts to breakdown through a process called fermentation. Gas is produced as a normal byproduct of fermentation, and the build-up of gas is what makes you bloated. A slow MMC has also been linked to slow transit constipation, whereas an overactive MMC has been linked to many diarrheal conditions.
Additionally, the role of the MMC in sweeping undesirable microbes out of the small intestine is essential for keeping a healthy balance in your gut microbiome. Poor MMC function has been linked to the development of small intestinal bacterial overgrowth (SIBO) – a condition that is linked to persistent and severe bloating, abdominal pain, food sensitivities, carbohydrate intolerances, and changes in bowel habits. (You can read more on that here.)
Some signs that you may have a slow MMC include:
Constipation
Bloating
Poor digestion, or feeling of heaviness after a meal
Acid reflux
Excessive burping
Abdominal distension
Stomach cramps, nausea
The MMC is controlled through a fine balance of communication between your hormones, nervous system, and digestive organs. This means that its function can be affected by how and when you eat, nutrient deficiencies, poor diet, low fiber intake, acute or chronic stress, disturbances of the gut-brain axis, imbalances in the microbiome (aka. dysbiosis), medication, and some medical conditions.
Fortunately, knowing this helps identify several ways to support the MMC.
How to support your MMC
Tapping into the secret powers of your MMC can make all the difference when it comes to improving unwanted gut symptoms like gas, bloating, and constipation. Knowing how the MMC works helps identify how to support it. Here are a few places you can start:
1. Practice meal spacing
Meal spacing refers to how long you wait between meals. Since the MMC is disrupted by any food intake, allowing 4 to 5 hours between meals helps to support this cyclic nature.
If you find you are getting hungry before it’s time to eat, consider the balance of your meals. If you are getting enough protein, healthy fats, and fiber with each meal, it should sustain you for at least 4 hours without you feeling hangry or craving a snack. It’s also important to make sure you are getting enough calories with each meal as this can lead to early hunger too.
2. Time-restricted eating
Time-restricted eating is a form of intermittent fasting that involves eating all your calories for the day in a restricted window of time, often within an 8 to 12-hour window. During the fasting period, one abstains from all calorie-containing food and drink. Because the MMC runs in a fasted state, this type of practice gives your gut a rest from digesting and can allow for more high-amplitude cycles.
Practicing time-restricted eating can be as simple as leaving a 12-hour window between eating dinner and having breakfast, such as dinner at 7 p.m. and breakfast at 7 a.m. If you are new to time-restricted eating, start gradually with a 10- or 12-hour fasting period (which gives you a window of 12 to 14 hours for eating), and work your way to an eating window that suits you and your lifestyle.
3. Balance blood sugars
The jury is out and research shows that poor blood sugar control can significantly slow motility in the stomach, small intestine, and colon. One study showed significantly elevated blood sugars in healthy volunteers reduced the cycle length and frequency of the MMC, and slowed small intestinal transit time.
To balance blood sugars, practice meal spacing, eat at regular times, and don’t skip meals. Avoid heavily processed foods and refined sugars, and include lean protein, healthy fat, and fiber from complex carbohydrates (such as those found in starchy vegetables, whole grains, nuts, and seeds) with each meal.
4. Manage stress
Stress can have a direct influence on the function of the MMC through hormonal signaling, and the central and enteric nervous systems. Taking steps to reduce and manage stress is key in optimizing the role of your MMC.
As mentioned previously, the vagus nerve is the main highway for communication between your gut and brain. Engaging in practices that stimulate the vagus nerve can help support MMC function.
One of the most recommended practices for this is meditation and other relaxation techniques such as deep breathing and massage. However, the vagus nerve can also be activated through gentle body movement such as walking, dancing, and yoga, humming or singing loudly, gargling water, splashing your face with cold water, being in nature, and laughter. Incorporate these techniques where you can to activate your vagus nerve and support MMC function.
5. Eat a diverse plant-based diet
Research shows that the microbes living in your large intestine can modulate activity in your brain and enteric nervous system, among many other things. They do this by producing chemical messengers, or metabolites, in response to the food you eat, stress, infections, and other factors.
Different microbes produce different metabolites. A diet rich in a variety of plant fibers has been shown to support the bacteria that produce beneficial metabolites, while a diet lacking fiber or one that is high in processed foods, sugar, and saturated animal fat does not. Adding naturally fermented foods to your diet, like sauerkraut, kimchi, miso, active culture yogurt, and kefir also contributes to a healthy microbiome.
What does this mean? A healthy microbiome supports the healthy function of your MMC. Eating a diverse diet rich in plant foods, fiber, lean protein, and healthy fat supports a healthy microbiome, and a healthy MMC by association.
What next?
Because of its role in gut motility and maintaining a healthy microbiome, the MMC has strong implications for managing bloating, irritable bowel syndrome, constipation, SIBO, and dysbiosis. By understanding and supporting your MMC, you can transform your bloated belly into a happy gut with lasting results.
If you're ready to take control of your bloating for good and receive personalized support, I invite you to consider 1:1 nutrition coaching. Together, we'll develop a tailored plan to address your unique needs and get to the root of your gut issues to banish bloat for good. Remember, transforming your digestive health is a journey, and I'm here to guide you every step of the way.
Book your free Gut Health Strategy Session here to see how 1:1 nutrition coaching can change your life and start your journey towards a happier, healthier gut.
