Gastroparesis is a condition that slows the movement of food from your stomach into the small intestine. This delayed emptying can lead to a ripple effect throughout the digestive tract, causing symptoms like bloating, nausea, discomfort, and very often, constipation. 

Because the gut and brain are closely connected, gastroparesis can influence more than digestion. It can also affect mood, focus, and energy levels, especially when symptoms become persistent. In this article, we’ll look at how gastroparesis and constipation are connected and explore dietary and lifestyle strategies that support both gut motility and overall wellbeing. 

What Is Gastroparesis? 

Gastroparesis means “stomach paralysis.” It happens when the muscles or nerves in the stomach don’t function properly, making digestion slower than usual. Food lingers in the stomach for too long, which can result in: 

• Early fullness 

• Upper tummy pain or bloating 

• Nausea 

• Loss of appetite 

• Constipation 

The longer food remains in the stomach, the more sluggish the entire digestive system becomes, including the colon, which plays a key role in waste elimination and gut-brain signalling. 

Why Gastroparesis Can Lead to Constipation 

The gut relies on muscle contractions (known as peristalsis) to keep food moving. When that process is interrupted: 

• Food stays in the stomach longer, holding up digestion further down the line 

• Waste moves more slowly through the colon, leading to harder stools 

• Appetite might decrease, reducing overall fibre and fluid intake 

• Movement often declines due to discomfort or fatigue, which affects bowel regularity 

These changes can reduce nutrient absorption and impact brain health, leading to symptoms such as foggy thinking, low motivation, or increased irritability. Constipation becomes more than a gut issue, it can also be a nervous system stressor. 

Could Gastroparesis Be Behind Your Constipation? 

If you’ve experienced ongoing constipation alongside: 

• Feeling overly full after small meals 

• Bloating that worsens after eating 

• Difficulty tolerating rich or fibrous foods 

• Alternating between constipation and loose stools 

• Recently started a new medications (such as the GLP-agonists) 

…it may be time to consider whether your upper digestive tract is part of the issue. Supporting both ends of digestion, starting at the stomach and ending at the colon, is key to long-term relief. 

How to Support Digestion with Food 

1. Focus on Soothing Foods 

Blended soups, soft-cooked greens, mashed root veg, well-cooked oats, and stewed fruits may be easier to digest. These foods reduce the workload on your stomach and can help encourage smoother digestion downstream. 

2. Adjust Your Fibre Intake 

While fibre can support bowel movements, too much insoluble fibre (like raw carrots or bran) may aggravate symptoms. Soluble fibre, found in chia seeds (soaked), bananas, oats, and gently cooked apples, forms a gel-like consistency that’s easier to pass and helps nourish beneficial gut bacteria that communicate with the brain. 

3. Eat Smaller, More Frequent Meals 

Breaking meals into smaller portions throughout the day can ease pressure on a slow-moving stomach. This approach also reduces the demand on gut-brain signalling, which often becomes strained when digestion is sluggish. 

4. Prioritise Gentle Fluids 

In addition to water, sipping broth or diluted fruit-infused waters can support hydration without overfilling the stomach. Adequate hydration supports regular bowel movements and helps regulate nervous system function via the gut-brain axis. 

5. Limit Rich, Fatty Foods 

Fat naturally slows gastric emptying. To avoid putting additional pressure on the digestive system, opt for light, nourishing meals. Once digestion has improved, these foods can be reintroduced with the right guidance. 

Lifestyle Habits to Encourage Gut Movement 

Supporting gut health isn’t just about food. Lifestyle habits matter too, especially for the gut-brain connection. 

• Take gentle walks after meals: Movement helps activate digestion and relieve bloating. 

• Avoid lying down after eating: Staying upright helps gravity assist with gastric emptying. 

• Practice mindful eating: Eating slowly in a calm environment can reduce digestive stress signals from the brain and support regularity. 

When to Seek Help 

If you suspect gastroparesis or are struggling with constipation that won’t improve, personalised support can make a real difference. When the stomach and colon aren’t working in harmony, symptoms can linger and start affecting your daily life. 

I support clients through nutrition coaching and root-cause strategies designed to restore gut function, one manageable step at a time.