1. Ginger root

This isn’t just for nausea. Ginger stimulates the migrating motor complex (MMC), which is like your gut’s housekeeping crew—cleaning up in between meals and moving things along.

How to use it:

Capsules, fresh ginger tea (especially after meals), or even ginger chews if you’re in a pinch.

⚠️ Avoid if you’re prone to reflux or have active gastritis, as it can be a bit spicy for some bellies.

2. Iberogast

A liquid blend of 9 herbs that’s backed by clinical studies for IBS, functional dyspepsia, and—you guessed it—motility.

Why it’s magic:

It’s a beautiful mix of prokinetic and anti-spasmodic properties, so it calms what needs calming and stimulates what needs moving. Iconic, really.

How to use it:

15-20 drops in a small amount of water before meals.

3. Artichoke leaf extract

Not just a pretty face on a pizza. Artichoke leaf helps stimulate bile production and gastric juices—key for digestion and motility.

Bonus: Bile also keeps your microbiome in check. Sluggish bile = overgrowth party. No thanks.

4. Motility Activator (from Integrative Therapeutics)

This supplement blends ginger and artichoke together in a clinically dosed formula. It’s one of my go-to recs when clients need something more targeted but still natural.

When to use:

If you’re dealing with SIBO, constipation, or feel like food just sits in your stomach for hours, this one’s a winner.

5. Magnesium citrate

Magnesium doesn’t just help with sleep and anxiety—it also helps draw water into your bowel, making stools easier to pass without acting like a stimulant laxative.

Start slow:

Work up to bowel tolerance. Translation? When it gives you the runs, back off a bit.

6. Digestive bitters

These can feel a bit like grandma’s herbal tonic, but there’s a reason they’ve stood the test of time. Bitters activate your vagus nerve and stimulate digestive juices—priming your gut to move.

Best time to take:

15 minutes before meals.

Avoid if:

You have active gastritis, ulcers, or feel worse with anything acidic.

7. Acacia fibre (if tolerated)

While fibre can be tricky in motility cases, acacia is a gentle, soluble option that can actually help regularity without feeding the bloat monster.

Start low. Go slow. Chew your food like your life depends on it. Because sometimes… it does.

Things to remember before diving into supplements:

• Supplements are support, not a fix-all.
• If your gut-brain axis is stuck in freeze mode (hello stress, trauma, dysregulation), motility will be impacted no matter what you take.
• Always pair supplementation with the basics: nervous system work, meal hygiene, movement, and enough food. Your gut needs fuel to function.

You don’t need to stay stuck in digestive limbo

If your digestion feels like it’s stuck on pause—no matter how well you eat—it’s time to look under the hood. That’s exactly what we do inside the Mindful Gut Healing Method. We work on gut motility, yes but also your nervous system, your patterns, your behaviours and the emotional weight you carry in your belly.

Click here to learn more about my MGHM programme

You don’t have to do this alone and you don’t have to keep guessing.

Your body was built to heal. Let’s help it move again.