Four Types of Digestion – Which Do You Have?

What’s considered “normal” in our modern culture doesn’t necessarily mean it’s healthy or optimal. 

As a pathway to optimal health and performance, optimal digestion is one of my main focuses as a clinical nutritionist. Why? 

Because the fire element in the body is responsible for all forms of transformation internally – digestion, absorption, assimilation, creation of digestive enzymes, maintaining balanced body temperature and metabolism, providing energy, supporting regular and balanced elimination, deep sleep, mental clarity, stability, and groundedness, cellular communication, and zest for life

Among many others. 

In nearly all cases, the root cause of weight gain or stagnation, inflammation, muscle and joint pain, fatigue, anxiety and depression, hormone imbalances and monthly or menopausal symptoms, are all rooted in the condition of the digestive system’s ability to optimally transform food into a healthy body and mind. 

So with that as a preface, there are four main types of digestion. Which you currently experience?

Irregular or Erratic Digestion:

  • This digestive pattern swings from very fast to very slow, with both ravenous hunger and lack of appetite, depending on the day or time of day. 
  • There is both sluggish and rapid digestion;  for example constipation to diarrhea, and/or being quick to hunger, and quick to satisfy, with the ability to only eat very small meals before feeling full, but perhaps a tendency to overeat. 
  • May have a tendency to easily skip meals or forget to eat. 
  • Hunger can be quite delayed after waking in the morning. 
  • Symptoms such as gas, bloating, heaviness, rumbling or gurgling in the tummy or lower bowel.
  • Fatigue throughout the day or week, or crashes of energy after meals or feeling immediately cold after meals. 
  • Frequently experiencing anxiety, fear, indecisiveness, or scattered thoughts.

Slow Digestion:

  • This digestive pattern is marked by its sluggishness. Undigested food has a tendency to sit in the GI for too long, and hunger isn’t often present. 
  • Hunger can be quite delayed after waking in the morning, and you may have the tendency to skip breakfast or have only coffee for breakfast (not so great for blood sugar balance!) 
  • May have a tendency to easily skip meals or feel like you can only eat small meals at a time, and quickly feel full and heavy. 
  • May eat out of habit or have a tendency to eat emotionally. 
  • Symptoms such as heaviness, fatigue, excess weight, slow elimination trending towards constipation, nausea, low appetite with perhaps some overeating, excess saliva, coughing, respiratory problems, and/or low mood. 

Fast Digestion:

  • This digestive pattern is fast and sharp. Food is often digested very quickly. The fire is on too high! 
  • Hunger can come rapidly after eating; You might eat a full meal and feel ready for another 30 minutes to two hours later, instead of the four to six hours that occurs with optimal digestion.
  • Because the fire is turned up, there is a tendency towards having a low weight, even though you can eat a lot. 
  • Elimination trends towards loose stools and diarrhea. 
  • You never miss a meal, become “hangry” easily, and may snack frequently between meals.
  • Symptoms such as excess dryness in the throat, mouth or lips, reflux and heartburn, anemia, and/or low energy.
  • Skin Irritations such as eczema, psoriasis, rashes, hives, or acne.
  • Frequent irritability, frustration, short temper or being extremely hard on yourself.

Balanced Digestion – The optimal state of digestion

  • Hunger is experienced routinely, about 30 minutes to 1 hour prior to each of the day’s three meals, in anticipation of food. 
  • A healthy appetite; being ready for a morning meal by 7-9 am, feeling hungry again 3-6 hours later and at steady 3-6 hour intervals throughout the day. 
  • Steady energy throughout the day with no fatigue or big drops in energy after eating or mid-afternoon, or difficulty waking up or getting going 30 minutes after waking.
  • One to three bowel movements daily, which pass easily and are formed like a banana
    • no visible food, mucus, fatty film, or off colors
  • Clear skin, free of acne, itchy, inflammation, and rashes
  • Focused mind and inspired thinking
  • Your athletic performance is reflective of your training
  • Balanced hormones and menstrual cycle (if a menstruating female) with no PMS or menopausal symptoms

Which Type of Digestion Do You Have?  

The ability to take food and break it down into nutrients, and assimilate it into the body to be used as energy is the basis for building healthy body tissue (and thus a healthy body!)

The goal for each of us is balanced digestion, and the stable mood, and smooth and efficient symptoms that come with it. This is possible for everyone. 

When we are ready to embrace positive adjustments in our diet and lifestyle, we can see long-standing patterns shift, hormones and weight balance, sleep patterns become deeper and restorative, and acceptance, zest for life, and optimal performance return. 

Did you find your digestion isn’t working optimally based on your symptoms? If you’d like to learn more about how you can fix it, I’d love to speak with you in a quick phone consultation! Or learn more about your digestion in some of my other articles on the topic of optimal digestion and gut health. 

What does Healthy Digestion Look Like?

What’s considered “normal” in our modern culture doesn’t necessarily mean it’s healthy or optimal. 

What are signs that your digestion is working optimally?

  • Healthy appetite 
    • being ready for a morning meal by 7-9 am, feeling hungry again 3-6 hours later and at steady 3-6 hour intervals throughout the day. 
  • Steady energy throughout the day
    • no fatigue or big drops in energy after eating or mid-afternoon, or difficulty waking up or getting going 30 minutes after waking.
  • One to three bowel movements daily, which pass easily and are formed like a banana
    • no visible food, mucus, fatty film, or off colors
  • Clear skin
    • free of acne, itching, inflammation, and rashes
  • Focused mind and inspired thinking
  • Your athletic performance is reflective of your training
  • Balanced hormones and menstrual cycle (if a menstruating female)
    • no PMS or menopausal symptoms

What are signs that your digestion is not working optimally?

  • Lack of appetite, or only tolerating very small amounts of food before feeling full 
  • Fatigue throughout the day, or crashes of energy after meals or during certain times of day; 
    • difficulty getting going in the morning
  • Sluggish or rapid digestion 
    • feeling hungry again within 1-2.5 hours after a meal, or like food sits in your stomach after a meal, resulting in excess fullness
  • Less than one bowel movement daily, difficulty passing a stool, or having to go multiple times per day
    • diarrhea, loose stools, deer pellets, visible food, mucus or greasy film; colors other than chocolate brown
  • Digestive Symptoms
    • bloating, gas, reflux, pain, cramps, gurgling, nausea, food intolerances
    • cravings for certain foods; particularly sweet or salty flavors
  • Skin Irritations
    • eczema, psoriasis, rashes, hives, acne
    • tooth Indentations on the tongue’s edges; a white, black, gray or yellow coating on the tongue
  • Brain Fog or Irritability, Depression, Anxiety, Scattered Thoughts
  • Your athletic performance is suffering despite training, or you continue to encounter performance or training set-backs
  • Hormonal Imbalances and menstrual cycle symptoms 
    • PMS or menopausal symptoms 


Are all of these really related to digestion? 

The answer is yes! The ability to take food and break it down into nutrients, and assimilate it into the body to be used as energy is the basis for building healthy body tissue (and thus a healthy body!) The health of your gut microbial community and intestinal lining directly impacts your health, hormones, and ability to tolerate food.

Next Steps

Do you find indications that your digestion isn’t working optimally? Within my nutrition practice, I specialize in endurance athletes and digestive imbalances. If you routinely struggle with any of the above symptoms,  I encourage you to reach out to me for more personalized support.