How To Fix Your Digestion & Bloating (Once And For All)
If your morning doesn’t start until your first coffee hits… same. For years, that was my only “digestive routine.” Coffee → poop → get on with life. Until one day I quit caffeine and realized my gut couldn’t function without it. Bloated belly, inconsistent poops, random skin breakouts — all the fun stuff.
Here’s the truth: if you need coffee to go, your digestion is waving a giant red flag. In this post, I’ll break down why your gut might be stuck, the science no one talks about (hello, migrating motor complex), and the small, boring habits that actually fixed my digestion.
The truth about bloating, constipation, and inconsistent poops
We act like bad digestion is just part of being a “busy adult,” but it’s not normal to constantly feel bloated or to only poop with caffeine. Some common culprits:
Gut dysbiosis and overgrowth → too much or the wrong kind of bacteria can slow everything down, cause gas, and mess with stomach acid.
Hormone shifts → PMS constipation and bloating are real, and your gut and hormones are BFFs whether you like it or not.
Nutrient malabsorption → if you’re eating “healthy” but not absorbing, no wonder you’re exhausted and reaching for caffeine.
The gut-brain connection → low serotonin and GABA = sluggish motility, inconsistent stools, and mood swings.
When I quit caffeine, I realized my gut wasn’t just “lazy” — it was completely dependent on external stimulation. And that’s when I learned about the MMC.
What no one tells you about the migrating motor complex
The migrating motor complex (MMC) is basically your gut’s janitor. Every 90–120 minutes when you’re fasting, it sweeps leftover food and bacteria down the line. It’s the rhythm that keeps things moving between meals.
When the MMC is sluggish:
Food sits too long → bloating, indigestion
Bacteria builds up → SIBO, gas, constipation, diarrhea
You rely on stimulants (aka coffee) just to “go”
👉 Think of it as your gut’s cleaning crew. If they don’t show up, things get messy fast.
How to know if your digestion is off (yes, look at your poop)
Your poop is a free health report card. The Bristol stool chart breaks it into 7 types:
Types 1–2: hard, dry, lumpy → constipation, dehydration, sluggish MMC
Types 3–4: smooth sausage shape → chef’s kiss, this is ideal
Types 5–7: mushy, watery, or inconsistent → inflammation, food triggers, stress, or dysbiosis
When I first started healing, I was living in type 6 land. Mush city. A stool test confirmed what my body already knew: SIBO, imbalanced bacteria, and nutrient gaps.
How I finally fixed my digestion (without restriction or gimmicks)
These are the small shifts that actually worked for me — and they cost almost nothing:
Slow down your mornings
Warm water (skip the iced coffee first thing)
Herbal tea with ginger, fennel, or mandarin peel
Breathe while getting ready — yes, holding your breath while rushing to find your keys literally slows digestion
Eat like you care
Breakfast with protein + fat + fiber → not just coffee and vibes
Chew 30+ times per bite (I know it sounds psycho, but it works)
Put your phone down — your brain needs to register you’re eating
Move, but don’t overdo it
A 10–15 minute walk after meals = natural prokinetic (helps motility)
If you’re at a 9–5, take the stairs, walk during breaks, or bring a thermos of hot water
Pelvic floor stretches (hello malasana squat) when constipation hits
Support your nervous system
Stress = constipation. Parasympathetic state = “rest and digest.”
Breathwork, humming, yoga, or literally just slowing the f*ck down can turn digestion back on.
Sleep matters too — circadian rhythm regulates your MMC.
SOS hacks when you still can’t go
Chia seed gel or basil seed water (fiber + hydration)
Psyllium husk
Mini trampoline (yes, jumping works)
Squatty potty or deep squat holds
Final thoughts: coffee isn’t the enemy
Look, I love the taste of coffee. I’ll still have decaf now and then. But relying on it as a daily laxative? That’s when I knew something was wrong. Once I got my digestion back on track, my energy, skin, and mood all improved too.
So if you’re living on coffee poops, take it as a sign: your gut wants more than caffeine. Start with small, boring rituals — they add up.
Save this post for your next sluggish morning, or send it to the friend who “can’t live without coffee.” Your digestion (and your skin, and your sanity) will thank you.