Constant Snacking Could Be Messing With Your Digestion — Here’s Why
Nourish to Flourish with Megan the Trainer RD • Gut Health • Digestion • Meal Spacing
Ever feel bloated, backed up, gassy, or just off—especially during the holidays when snacking is everywhere? It might not be what you’re eating… but how often.
Quick Takeaway
Your gut has a built-in “clean-up wave” that helps keep things moving through the GI system. When we snack constantly, that process can get interrupted—meaning your digestion never gets the reset it needs.
What’s Going On in Your Gut?
In this episode of Nourish to Flourish, Megan (registered dietitian) explains the Migrating Motor Complex (MMC)—a rhythmic movement in the GI system often described as a “housekeeping” or “cleaning” wave that helps move leftover food particles, bacteria, and debris through the digestive tract.
Here’s the key: this wave is typically most active between meals. When we’re constantly grazing—snacking, sipping, nibbling—your digestion stays in “processing mode,” and that clean-up wave may not do its job as effectively.
Why Meal Spacing Can Support Gut Health
This is not about restriction, punishment, or forcing an extreme fasting routine. It’s simply the idea of allowing your GI system a little digestive rest between eating opportunities.
- Meal spacing can help your digestion transition into that “clean-up” phase.
- The MMC is influenced by a hormone called motilin, which supports gut motility.
- When motility is compromised, symptoms can show up in frustrating ways.
Symptoms that may be connected
Everyone’s body is different, but disrupted gut motility can be associated with issues like:
- Chronic constipation
- Bloating, gas, belching or burping after meals (dyspepsia)
- Delayed stomach emptying (gastroparesis)
- IBS (Irritable Bowel Syndrome)
- SIBO (Small Intestinal Bacterial Overgrowth)
- Gut dysbiosis / gut microbiome imbalance
(If you have persistent or severe symptoms, it’s always wise to talk with your healthcare provider.)
A Simple Holiday Challenge (No Extremes)
The holidays are basically the Olympics of “just one more bite.” So here’s a gentle challenge: try creating a little space between meals when you can.
- Group your eating opportunities instead of grazing all day.
- Build in breaks between meals to support digestive rest.
- Notice your body’s feedback—energy, bloating, comfort, hunger cues.
As Megan says: Now that you know better, you can do better—so you can feel better.
Want Support That’s Actually Personalized?
If you’re navigating digestion concerns, meal timing, gut health goals, or want a plan that fits your real life, our Nutrition Coaching team can help.
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