Constipation relief
As my kids say... “I’m going to spill the tea.”
I think that means I’m about to share some juicy secrets—my own.
So here goes:
I’ve struggled with constipation for as long as I can remember. Even as a kid, I was lucky if things moved twice a week. The doctors told me, “That’s just your normal.”
Um… excuse me?
NO, IT IS NOT OK!
Over the years, I tried everything—cereals, wheatgerm, bran flakes. And sure, they helped… but they’re full of wheat and gluten, and once I started learning how those were affecting me daily?
Yeah. Had to break up with them. My breakfast now is this.
So what do I take now to keep things flowing smoothly?
My regular go-to’s:
Acacia fiber powder
Bitters
I put them in my breakfast cereal.
It’s very important to drink plenty with fibres like psyllium husks. Taking psyllium without enough water is like inviting guests to a pool party... and forgetting to fill the pool. Awkward! Instead of sliding through, it gets stuck, bloated, and cranky. Drink up or get backed up!
Supplements I take:
A magnesium complex (especially with magnesium citrate—a bowel’s bestie)
When things get stubborn (hello, travel troubles):
Mag 07 (or equivalent)
Cascara sagrada, aloe vera latex or senna – BUT only for 2–3 days max, or your bowels get lazy and stage a protest.
Other natural helpers I keep in my back pocket:
Black coffee when I wake up
Castor oil
Slippery elm
Marshmallow root
Ginger
Peppermint
Dandelion root
I haven’t included prunes or kiwis or dried fruit because they don’t agree with my gut. They give me a lot of wind and no solution, if you know what I mean. 😊
It took me a long time to find what works—and let’s be honest, gut health is a journey, not a one-time fix. But if this helps even one person skip the struggle I went through? Totally worth spilling the tea. Here is a break down:
1️⃣ Stimulating Laxative Herbs (Fast Relief )
(This section is not recommended for people with IBS, inflammatory bowel issues, or chronic gut conditions without supervision).
These herbs help trigger bowel movements but should only be used occasionally to avoid dependence:
✔ Senna – One of the strongest herbal laxatives; stimulates the intestines.
✔ Cascara Sagrada – Stimulates the colon; gentler than senna but still effective.
✔ Aloe Vera (Latex) – Contains anthraquinones that act as a natural laxative (use sparingly).
✔Castor oil- Not a herb but useful for fast relief. (Works within 2 to 6 hours)Think of castor oil like your “break glass in case of emergency” remedy. You can also try rubbing it in your belly button and tummy instead of internally.
2️⃣ Bulk-Forming Fiber Herbs (Gentle, Long-Term Relief )
These help absorb water and add bulk to stools, making them easier to pass. These 3 are safe during pregnancy:
✔ Psyllium Husk – High in soluble fiber; softens stools and promotes regularity.
✔ Flaxseeds – Rich in fiber & omega-3s; aids digestion and relieves constipation.
✔ Chia Seeds – Absorbs water to create a gel-like consistency for smoother bowel movements.
3️⃣ Soothing & Gut-Healing Herbs (For Sensitive Stomachs )
These help relax the digestive tract and reduce inflammation:
✔ Slippery Elm – Forms a soothing gel in the gut, helping with constipation and IBS.
✔ Marshmallow Root – Hydrates and coats the intestines to ease bowel movements.
✔ Licorice Root – Helps with digestion and mild constipation relief.
4️⃣ Digestive-Stimulating Herbs (Prokinetic Herbs)
These support bile production and digestion, preventing sluggish bowels.
Top Prokinetic Herbs for Digestion
1. Ginger (Zingiber officinale)
How it works: Activates serotonin (5-HT4) receptors → speeds up gastric emptying.
Best for: Nausea, reflux, slow stomach emptying, constipation.
Evidence: Strong human studies support its prokinetic effect.
2. Artichoke Leaf (Cynara scolymus)
How it works: Stimulates bile and digestive juices, improves motility.
Best for: Indigestion, bloating, sluggish bowels.
Evidence: Clinical trials for IBS and functional dyspepsia.
3. Iberogast® Formula (multi-herb)
Includes: bitter candytuft, chamomile, caraway, peppermint, liquorice, milk thistle, lemon balm, greater celandine, angelica.
How it works: Regulates motility (stimulates when slow, relaxes when spasming).
Best for: IBS, reflux, bloating, early satiety.
Evidence: Backed by clinical studies.
4. Gentian Root (Gentiana lutea)
How it works: Bitter taste receptors trigger gastric reflexes → more secretions, faster motility.
Best for: Sluggish digestion, loss of appetite, bloating.
Tradition: Staple in European digestive bitters.
5. Dandelion Root (Taraxacum officinale)
How it works: Bitter + mild laxative, stimulates bile and peristalsis.
Best for: Constipation, bloating, liver sluggishness.
6. Peppermint (Mentha piperita)
How it works: Relaxes spasms yet balances motility, improves gut flow.
Best for: IBS, cramping, reflux, gas.
Evidence: Peppermint oil capsules are clinically proven for IBS.
7. Caraway Seed (Carum carvi)
How it works: Increases gastric tone and motility, reduces gas.
Best for: Gas, bloating, reflux.
Evidence: Often combined with peppermint oil (Menthacarin).
8. Angelica Root (Angelica archangelica)
How it works: Bitter herb that stimulates gastric juices and bile.
Best for: Fullness, indigestion, mild constipation.
9. Celery Seed (Apium graveolens)
How it works: Mild prokinetic and carminative (gas-reducing).
Best for: Gas, bloating, sluggish digestion.
Tradition: Used in Ayurveda and folk medicine.
10. Triphala (Ayurvedic blend: Amalaki, Haritaki, Bibhitaki)
How it works: Gently stimulates bowel movement + supports gut microbiome.
Best for: Chronic constipation, sluggish colon, detox support.
Evidence: Small trials show improved motility and bowel regularity.
Prokinetic Herbs & Bitter Complexes
Bitter Complexes (Digestive Bitters) are herbal formulas that combine several bitter-tasting plants to stimulate digestion.
How they work:
The bitter taste on the tongue activates bitter taste receptors (T2Rs), which trigger a reflex that increases saliva, stomach acid, bile, and pancreatic enzyme secretion.
This kickstarts gastric motility and peristalsis before food even reaches the stomach.
Why they’re powerful: They don’t just speed motility, they also prime the whole digestive system for food — improving breakdown, nutrient absorption, and elimination.
Common herbs in bitters blends:
Gentian root → strongest classic bitter, improves sluggish digestion.
Dandelion root & leaf → stimulates bile, supports liver and gallbladder.
Artichoke leaf → enhances bile secretion, reduces bloating.
Orange peel → mild bitter, aids gastric tone.
Angelica root → calming and prokinetic at once.
Chamomile → mild bitter + soothing for spasms.
Examples of Bitter Complex Products
Swedish Bitters (traditional European formula with gentian, angelica, myrrh, etc.)
Urban Moonshine Digestive Bitters
Gaia Herbs Sweetish Bitters
Homemade tinctures often combine gentian + citrus peel + dandelion.
Why Bitters Belong in the Top Prokinetics
Direct motility support: They trigger gut movement via bitter receptors.
Hormonal effect: Bitters can stimulate the release of motilin and ghrelin, gut hormones that regulate peristalsis.
Flexible use: A few drops before meals can prevent bloating, reflux, sluggish bowels, and even sugar cravings.
Nutrient Absorption: Better bile flow enhances absorption of fat-soluble vitamins (A, D, E, K) and healthy fats.
Liver and Detox Support: By stimulating bile, bitters also help the liver process and eliminate toxins more effectively.
Appetite Regulation: Bitters can “prime” the digestive system before eating, supporting balanced appetite and preventing overeating.
Caution: Bitter herbs (gentian, celandine, artichoke) may not suit people with reflux, ulcers, or gallstones.
Best Practices for Herbal Use
Stay Hydrated – Fiber-based herbs work best with plenty of water.
Use Sparingly – Laxative herbs (Senna, Cascara) should not be used long-term.
Pair with a Healthy Diet – More fibre, probiotics, and healthy fats help with natural regularity.
I recommend organic herbs whenever possible.😊