Many people notice that digestion can feel different when routines change. Meals may become heavier, eating times less regular, and fibre intake less consistent than usual. When this happens, bloating, gas or general digestive discomfort may become more noticeable, even in people who usually tolerate fibre well. It is often these small shifts, rather than one single food or meal, that make digestion feel unsettled.
How fibre intake changes when routines change
When daily routines are disrupted, fibre intake is often one of the first things to change. Meals may become heavier and portions larger, while fibre-rich foods appear less often on the plate. At the same time, activity levels may drop, and hydration can become less consistent. Together, these factors can affect how efficiently food moves through the digestive system, leading to a feeling of heaviness or discomfort. These shifts are usually temporary, but they can still affect how digestion feels. Fibre works best when it is consumed regularly and spread across the day. When that rhythm changes, digestion may feel less settled, particularly during periods of increased activity or indulgence.
What happens if you don’t eat enough fibre
When fibre intake drops, digestion can start to feel slower and less comfortable. Fibre plays an important role in adding bulk to stools and supporting regular bowel movements, so that a lower intake may lead to feelings of heaviness, sluggishness, or irregularity. Over time, this can also affect how the gut responds to meals. Without enough fibre, digestion may feel less efficient, with bloating or discomfort appearing more easily, particularly after larger or richer foods. Some people notice they feel full for longer than expected, while others experience changes in bowel habits that feel out of sync with their usual routine.
Low fibre intake can also influence the balance of bacteria in the gut. Fibre acts as a fuel source for beneficial gut bacteria, and when intake is reduced or inconsistent, this balance may shift. As a result, digestion can feel more sensitive, even if food choices have not changed dramatically. These effects do not usually appear overnight. Instead, they tend to build gradually during periods when routines are disrupted, and fibre-rich foods are eaten less often. When fibre intake remains low for a longer period, digestion may begin to respond more noticeably. Rather than a single symptom, people often experience a combination of changes, such as altered bowel habits, increased wind and bloating, or occasional indigestion or reflux, particularly during busier or more indulgent periods.
Change in bowel habit
Normal bowel habits can vary from person to person, but fibre plays an important role in supporting regular movement through the gut. Low fibre intake can cause stools to become harder, less frequent, or more difficult to pass, particularly when activity levels also decrease. Keeping fibre intake as consistent as possible can help reduce these temporary disruptions.
Wind & bloating
Wind and bloating are common digestive responses when the balance of food intake changes. Larger meals, higher fat content and lower fibre can all slow digestion, leading to a feeling of fullness or pressure in the abdomen. In many cases, this is a normal response to eating beyond fullness cues rather than a cause for concern. However, when bloating becomes persistent or uncomfortable, it may be a sign that digestion is struggling to adapt to recent dietary changes.
Indigestion, heartburn & reflux
Indigestion and reflux symptoms are more likely to occur when meals are richer, eaten more quickly, or consumed later than usual. A lower fibre intake may also contribute, as digestion becomes less efficient and food remains in the stomach for longer.
While occasional symptoms are common during periods of dietary change, ongoing discomfort should not be ignored. Supporting digestion with more regular meals and balanced food choices can help reduce the likelihood of these issues.
Tips for managing digestive health when routines change
When routines are disrupted, digestion often benefits from simple, practical adjustments rather than strict rules. Small changes can help the gut feel more settled, even during busier or more indulgent periods.
Stay hydrated
Adequate fluid intake supports digestion and helps food move through the gut more smoothly. Drinking regularly throughout the day, rather than all at once, is often more effective.
Balance the plate
Including a mix of vegetables, wholegrains, protein, and healthy fats can help meals feel more balanced. This approach supports steadier digestion, even when portions are larger than usual.
Limit fizzy drinks
Carbonated drinks such as fizzy soft drinks, beer or sparkling water can increase the amount of air swallowed while drinking. Once in the stomach, carbon dioxide is released as gas, which may contribute to bloating or frequent burping, particularly when consumed in larger amounts. Choosing still water or non-carbonated alternatives can help reduce this type of digestive discomfort.
Sip herbal tea
Warm drinks such as peppermint, fennel or ginger tea are often used as part of a gentle digestive routine. They can feel soothing after heavier meals and encourage relaxation.
Be mindful of bloating foods
Certain foods may feel harder to digest when eaten in larger amounts or combined with richer meals. Paying attention to personal triggers and adjusting portion sizes can help digestion feel more comfortable.
Consider taking a Fibre and Probiotic supplement
Probiotic supplements contain beneficial bacteria that help maintain a healthy gut environment, particularly when dietary patterns are inconsistent. Fibre supplements can also be useful for those who struggle to meet their usual intake through meals alone. A measured source of soluble fibre can help support regularity and digestive comfort when eating habits are disrupted. Sona’s range of digestive supplements, including fibre and probiotic options, is designed to support everyday digestive health. Products such as Sona Fibre Plan provide a convenient way to add soluble fibre to the daily routine, which may be helpful during periods when maintaining regular eating habits is more challenging.
Keep moving
Light movement, such as walking, can support digestion after meals. Even short, gentle activity can help reduce feelings of heaviness or bloating.
Final thoughts
Digestive changes during periods of routine disruption are common and usually temporary. Rather than focusing on one specific food or symptom, supporting digestion often comes down to consistency, balance and listening to how the body responds. By making small adjustments to eating habits, staying hydrated, and supporting the gut when needed, digestion can feel more settled, even when routines are not
References;
Alammar N et al., (2019) The impact of peppermint oil on the irritable bowel syndrome: a meta-analysis of the pooled clinical data. BMC Complement Altern Med, 19:21.
Koutromanos, I et al., (2024) Gut microbiome in alcohol use disorder: Implications for health outcomes and therapeutic strategies-a literature review. World journal of methodology, 14(1), 88519. https://doi.org/10.5662/wjm.v14.i1.88519