🌀 The 8 Gut Motility MVPs: 4 Herbs + 4 Foods to Get Things Moving Naturally

Let’s talk about something most people won’t admit over brunch: your bowel movements.
If you're bloated, gassy, or haven’t pooped in a day (or three), your gut’s giving you a gentle nudge… or maybe a full-on protest.

Constipation isn’t just uncomfortable—it’s a sign of stuck detox pathways, hormonal imbalance, and sluggish bile flow. And in my world (hi, I’m Dr. Stacey Willey—functional medicine practitioner in the Quad Cities), gut motility is a non-negotiable foundation for hormone balance, energy, and yes, even mental clarity.

So let’s get to it:
Here are the 4 best herbs and 4 best foods to gently nudge your gut into gear—without relying on stimulant laxatives or powders that make you sprint to the bathroom.

🌿 The 4 Best Herbs for Gut Motility

1. Triphala
   An ancient Ayurvedic blend that tones and supports the entire digestive tract.
   It doesn’t force a bowel movement—it encourages normal peristalsis, like a wise teacher reminding your colon what it’s supposed to do.
   → How to use: 500–1000mg at bedtime.

2. Marshmallow Root
   Not the sugary campfire kind. This root is rich in mucilage, coating and soothing the intestinal lining, making it easier to pass stools.
   → Perfect for: Hard, dry stools or those with leaky gut symptoms.
   → How to use: Tea, tincture, or capsules.

3. Aloe Vera (Inner Leaf Only)
   Gentle yet effective. Aloe hydrates and supports inflammation balance in the gut. Just skip the latex form, which is way too aggressive.
   → How to use: 2–4 oz juice or 250mg inner leaf capsules.

4. Dandelion Root
   This bitter herb isn’t just for liver detox—it stimulates bile flow, which helps naturally move the bowels.
   → How to use: Sip as a tea before meals or take as a tincture.

🥬 The 4 Best Foods to Keep You Going

1. Kiwi
   This fuzzy little fruit contains actinidin, an enzyme that promotes motility and improves digestion.
   → Tip: Eat 1–2 on an empty stomach in the morning and see what happens.

2. Chia Seeds
   Tiny but mighty. When soaked, they form a gel that bulks and lubricates your stools.
   → How to use: Soak 1 tbsp in water, nut milk, or a smoothie daily.

3. Cooked Beets
   Nature’s bile movers. Beets support liver function and gut blood flow, and the fiber is top-notch.
   → Bonus: Eat them and track how long it takes for your poop to turn pink—hello, DIY transit time test.

4. Avocados
   Healthy fats + magnesium = bowel movement gold.
   → How to use: Daily in salads, with eggs, or straight up with salt and lemon.

💡 Final Thoughts from the (Functional) Throne

If you’re relying on coffee or magnesium every day just to go, your gut is asking for deeper support. Chronic constipation isn’t just annoying—it’s a warning sign that your detox, liver, and hormone systems may be under strain.

These herbs and foods work with your body—not against it.

And if you're still feeling stuck (literally), we can dig deeper. In my functional medicine practice here in Bettendorf, I help people figure out why their gut is sluggish in the first place. Sometimes it’s bile. Sometimes it’s thyroid. Sometimes it’s years of gut bugs, birth control, or stress.

📍Want a personalized plan?
Head to drstaceyhealth.com or text the clinic at 563-293-3616 to schedule your discovery call.

You don’t have to live with slow digestion. You just have to stop normalizing it.
Here’s to better bowel movements—without the drama.