If you have IBS, you may be familiar with that sudden and sometimes overwhelming urge to rush to the bathroom, especially in the morning after you eat breakfast. This can be frustrating, but what’s actually happening in your body is completely normal – it’s called the gastrocolic reflex.
In this post, we’ll explore what the gastrocolic reflex is, why it happens, and why it can feel more intense if you have IBS. I’ll also share some simple tips for managing this morning urgency and how gut-directed hypnotherapy can help.
What is the Gastrocolic Reflex?
The gastrocolic reflex is a natural process that happens in your digestive system whenever you eat. Think of it as your body’s way of making room for new food by moving waste through the colon. When food enters your stomach, it triggers a signal to the colon, causing it to contract and move waste toward the rectum. This process happens in everyone and is a normal part of digestion.
Why Do We Feel It Most in the Morning?
After fasting overnight, your digestive system is in a reset mode. When you eat your first meal of the day, often breakfast, it reactivates digestion and triggers the gastrocolic reflex with more intensity. This is why many people, even those without IBS, feel the urge to use the bathroom after breakfast. Your body is simply waking up and clearing space for the food you just ate.
Why the Gastrocolic Reflex Feels Stronger with IBS
For those with IBS, the gastrocolic reflex can feel much more intense. This is due to something called visceral hypersensitivity, where the nerves in your gut are extra sensitive and can send stronger signals to the brain. As a result, what might be a subtle urge for someone without IBS can feel urgent and uncomfortable for someone who has it.
Stress and anxiety can also amplify this response. When you’re already feeling anxious, your gut may overreact to the normal contractions triggered by the gastrocolic reflex, making the urge to go even more overwhelming.
How to Manage Morning Urgency with IBS
Here are some strategies to help you better manage morning urgency:
1. Start with smaller, lighter meals:
Having a lighter breakfast can reduce the intensity of the gastrocolic reflex. Opt for easy-to-digest foods like smoothies, yogurt, or oatmeal, which are gentler on the digestive system first thing in the morning.
2. Build a calm morning routine:
Rushing in the morning can increase stress, which makes IBS symptoms worse. Try waking up a bit earlier to give yourself more time to relax before starting your day. This helps keep stress levels low, making the gastrocolic reflex more manageable.
3. Practice mindful eating:
Eating slowly and mindfully helps your digestive system handle food better. Take the time to chew thoroughly and focus on your meal without distractions. This can reduce the intensity of the gastrocolic reflex and help prevent urgency.
4. Gut-directed hypnotherapy:
Gut-directed hypnotherapy is a powerful tool for managing IBS symptoms. It works by calming the signals between your brain and gut, helping to reduce hypersensitivity and the intense signals that cause urgency. It can help you regain control over your digestive system and feel more in tune with your body’s natural rhythms.
Find Support with Hypnosis
If you’re struggling with morning urgency, I’ve created a guided hypnosis session specifically to help you find calm and control when you feel that sudden urge. This session is available in The Calm Gut App and can be a helpful tool for managing IBS symptoms.
You can also listen to the following gut directed hypnotherapy session for free on The Calm and Happy Gut YouTube channel: “Unlock Inner Calm and Control: IBS Hypnosis Meditation for Urgency Relief”
Conclusion
The gastrocolic reflex is a normal part of digestion, but it can feel more intense for people with IBS. Morning urgency, especially after breakfast, is common but manageable. By making small adjustments to your routine, such as eating lighter meals, practicing mindful eating, and incorporating gut-directed hypnotherapy, you can reduce the intensity of the reflex and feel more in control of your mornings.
