If you’ve ever felt like food just sits in your stomach, or like your digestion moves at the pace of a sloth on a lazy Sunday, then you might be dealing with slow gut motility. And trust me, you're not alone.

A sluggish digestive system can lead to bloating, reflux, constipation and even small intestinal bacterial overgrowth (SIBO). But before you go reaching for harsh laxatives, let's talk about natural prokinetics... herbs and supplements that help stimulate your digestive system to keep things moving smoothly.

I’ve worked with hundreds of clients struggling with gut motility issues, and I know firsthand how frustrating it is to feel like you’re eating all the “right” things but still dealing with digestive drama. So, in this guide, I’ll break down:

• What prokinetics are and why you might need them
• The difference between prokinetics and laxatives (because they’re NOT the same thing)
• The best natural herbs and supplements for gut motility
• How to use them safely (because yes, there are some precautions!)

Let’s get straight into it.

What Are Prokinetics & Why Do You Need Them?

A prokinetic is anything that helps stimulate gut motility, meaning it encourages food and waste to move efficiently through your digestive system. Think of them as your gut’s personal trainer, coaching it to stay active and on track.

They’re often recommended for:

✅ Chronic constipation (especially if diet, hydration & movement aren’t enough)

✅ IBS-C (constipation-dominant IBS)

✅ Delayed gastric emptying (aka food staying in the stomach too long)

✅ SIBO prevention (helps clear bacteria from the small intestine)

✅ Post-infection gut issues (like after food poisoning or a stomach bug)

The key here is that prokinetics don’t force your gut to go like laxatives do. Instead, they support your body’s natural motility processes so digestion happens as it should—without cramping, urgency, or dependency.

The Best Natural Prokinetic Herbs

1. Ginger Root (Zingiber officinale)

Why it works:

• One of the most well-researched prokinetics out there
• Stimulates the Migrating Motor Complex (MMC)—your gut’s natural cleansing wave
• Helps reduce bloating, nausea & sluggish digestion

How to take it:

• Fresh ginger tea: Steep sliced fresh ginger in hot water for 10-15 minutes (drink before meals)
• Tincture: 15-20 drops before meals for a concentrated boost
• Capsules: If convenience is key, go for a high-quality ginger supplement

Precautions:

• Can increase bile production, so avoid if you have gallstones
• Can be hit-or-miss with acid reflux (for some it helps, for others it worsens symptoms)

2. Artichoke Leaf (Cynara cardunculus)

Why it works:

• Helps improve bile flow, which supports fat digestion & gut motility
• Stimulates the MMC to move food through your system faster
• Has been shown in studies to improve delayed gastric emptying

How to take it:

• Best as a tincture or in a digestive bitters blend
• If you can handle the bitterness, try an artichoke extract supplement

Precautions:

• Avoid if you have gallstones or bile duct obstructions
• Can cross-react with ragweed allergies

3. Gentian Root (Gentiana lutea)

Why it works:

• A powerful bitter herb that wakes up digestion
• Activates serotonin receptors in the gut, stimulating motility
• Can improve appetite and reduce bloating

How to take it:

• Tincture: 30 drops before meals
• Found in many digestive bitters formulas

Precautions:

• Can be too strong for sensitive stomachs
• Avoid if you have active gastritis or ulcers

4. Licorice Root (Glycyrrhiza glabra)

Why it works:

• Soothes inflammation in the gut while stimulating motility
• Great for constipation, sluggish digestion & adrenal support

How to take it:

• Tea or tincture: Ideal for gentle, gradual support
• Capsules: More concentrated, take in the morning for best results

Precautions:

• Avoid if you have high blood pressure or are on oral contraceptives
• Some people with SIBO find it worsens bloating

5. Peppermint Leaf (Mentha x piperita)

Why it works:

• Relaxes the gut while promoting movement
• Helps with bloating, gas & slow digestion
• Well-tolerated in IBS (but not for everyone)

How to take it:

• Peppermint tea: Drink before meals to support motility
• Capsules: Great for those who struggle with bloating and gas

Precautions:

• Avoid if you have acid reflux or GERD, as it can relax the lower oesophageal sphincter and make symptoms worse

Top Prokinetic Supplements

If you’re after more convenient options, some well-researched prokinetic supplements include:

1️⃣ Iberogast® – A mix of 9 medicinal herbs that support digestion & motility

2️⃣ Motility Pro (Orthomolecular) – Artichoke & ginger blend for stimulating digestion

3️⃣ MotilPro (Pure Encapsulations) – Includes 5-HTP, which supports serotonin driven gut motility (avoid if on SSRIs)

4️⃣ Megaguard (Microbiome Labs) – Helps with slow stomach emptying & nausea

5️⃣ SIBO-MMC (Priority One) – Supports gut cleansing waves to prevent SIBO recurrence

Prokinetic vs. Laxative: What’s the Difference?

A lot of people confuse prokinetics with laxatives, but they work completely differently.

Laxatives = Stimulate the bowels to create a bowel movement (can cause urgency, dependency, & dehydration)

Prokinetics = Support gut motility without forcing a bowel movement (gentle, long-term support)

This is why prokinetics are a safer choice if you’re looking for long-term digestive support rather than a quick fix.

Who Should Avoid Prokinetics?

While they’re generally safe, prokinetics aren’t for everyone. Be cautious if you:

❌ Have gallstones or bile duct issues (artichoke, ginger & bitters can stimulate bile flow)

❌ Are on SSRIs or mood medications (5-HTP-based prokinetics can interact)

❌ Have severe reflux or ulcers (some herbs can irritate the gut lining)

❌ Are pregnant or breastfeeding (always check with your doctor first)

Final Thoughts

If you’re dealing with slow digestion, bloating & constipation, natural prokinetics could be a game-changer in getting your gut moving the way it should.

But before you dive in, remember:

✔️ Fix the basics first (hydration, movement, stress and diet matter!)

✔️ Start low & slow – test how your body responds

✔️ Choose the right herbs for your unique gut needs

If you want a personalised approach to healing your gut, my Mindful Gut Healing Method dives deep into what’s actually causing your symptoms and gives you a step-by-step plan to restore your digestion for good.

???? Got questions? Drop me a DM on Instagram here - I’d love to hear from you!