Is Your Gut Moving Too Slowly? Why Transit Time Matters More Than You Think

Many women assume that as long as they “go” once a day, their gut must be working well. But after 15 years in clinic, I can confidently say: bowel regularity is not the same as healthy gut motility.

I’ve worked with countless women who have a daily bowel movement… but still have slow transit time, meaning food is taking far too long to move through the digestive system. And when transit time slows, the whole body feels it — from your hormones to your energy, mood, skin, immunity and inflammation levels.

Let’s dive into why this matters and how you can assess your own gut motility with a simple at-home test.

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Why Bowel Regularity Matters More Than We Realise

Healthy bowel function is essential for much more than comfort. Your gut is one of your body’s major detoxification and elimination pathways. When stool sits in the colon too long, it allows for:

Reabsorption of excess estrogen, contributing to hormonal symptoms (PMS, breast tenderness, heavy periods, perimenopause symptoms).

Reabsorption of cholesterol, raising cholesterol levels.

Imbalance in the microbiome, encouraging constipation-related dysbiosis or overgrowth.

Increased inflammation, contributing to skin issues, fatigue, aches and brain fog.

Sluggish digestion overall, which can worsen bloating and food sensitivities.

This is why slow gut motility can make you feel unwell even if you don’t fit the “typical” constipation picture.

 

The At-Home Transit Time Test

This test is simple, inexpensive and surprisingly accurate. When you do this test, you will have a clear idea as to whether your gut transit time is optimal.

Choose ONE of the following:
1–2 tablespoons of white sesame seeds (try to swallow them whole)
1 whole small beetroot, peeled (cooked or raw, grated)
A handful of corn kernels (don't chew them too much)

How to do it:

1) Eat your chosen marker ingredient with a normal meal.

2) Note the exact time you finish eating.

 

3) Next time you have a bowel motion look for the appearance of:

• beetroot colour
• sesame seeds
• corn pieces

 

4) Record when you see it in your stool.

Healthy transit time: 12–24 hours

Longer than 24–30 hours suggests slow motility
Shorter than 12 hours may indicate irritation or inflammation

Ideal transit time is 12-24 hours

If Your Transit Time Is Slow: Start Here

Slow motility is very common — especially for women in midlife — and it can be improved with gentle, consistent changes.

Increase Fibre Slowly

Jumping from 10g to 30g overnight will cause bloating and discomfort. Instead:

Week 1: Add 5g extra per day
Week 2: Add another 5g
Week 3: Work toward 25–30g/day

Great sources include:

• chia or flax seeds
• oats
• lentils, chickpeas, beans
• berries
• cooked leafy greens, pumpkin, carrots
• apples, pears

Cooked vegetables are often easier for sensitive tummies.

Increase Water Intake

Fibre only works when you pair it with water.
Aim for 2–2.5L/day (more if you exercise or live in a hot climate).

A dehydrated colon becomes a slow colon.

Add Prebiotic Foods

These support butyrate-producing bacteria, which naturally improve motility.
Try:

• garlic, onions, leeks
• asparagus
• apples
• oats
• green bananas

Movement After Meals

Even a 10–15 minute walk after lunch and dinner can dramatically increase gut motility. It stimulates the migrating motor complex and reduces post-meal bloating.

Nervous System Support

Your gut doesn’t move properly if your body is stuck in stress mode.
Useful tools include:

• magnesium bisglycinate
• deep belly breathing
• a calming evening routine
• balancing blood sugar

Time Between Meals (no more grazing!)

The migrating motor complex (MMC) is your gut’s built-in “clean-up wave.” It’s a rhythmic, sweeping motion that travels through the small intestine between meals, helping clear out leftover food particles, bacteria and debris. This housekeeping action only switches on when you haven’t eaten for a while — typically after 3–4 hours of not eating anything. When we graze all day or eat too frequently, the MMC never gets the chance to complete a full cycle, which can lead to bloating, sluggish digestion, bacterial overgrowth and slow motility. Allowing gaps between meals supports smoother digestion, a healthier microbiome and more comfortable, regular bowel movements.

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A Note on Laxatives

While laxatives can be helpful in severe cases, especially when stool is compacted or when a woman is extremely uncomfortable, they shouldn’t be used as a long-term solution.

• They act as a band-aid, not a fix.
• Overuse can lead to dependence.
• They weaken the natural peristaltic action of the colon over time.

Restoring motility through fibre, hydration, microbiome support and lifestyle almost always creates more sustainable, healthy bowel habits.

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Healthy Gut Motility Supports Your Whole Body

When your bowel moves well:

• hormones clear effectively
• cholesterol can improve
• inflammation drops
• skin clears
• energy rises
• brain fog reduces
• bloating improves
• mood becomes more stable

Supporting your gut isn’t just about digestion — it’s a foundation for whole-body wellness.

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Ready to Improve Your Gut Motility + Feel Better?

If you read this and thought, “That’s me… my gut has been slow for years,” then the Gut Reset Program will be the perfect next step.

It’s designed specifically for women like you — women in midlife whose digestion, hormones and energy feel out of balance and who need a structured, evidence-based plan to reset everything gently.

👉 Click here to join the Gut Reset Program and start improving your motility, microbiome and overall health.