7 ways to support gut motility & relieve constipation

Struggling with sluggish digestion? It’s tempting to reach for a quick fix.

But gut motility – the wave-like muscle contractions that move food through your digestive tract -depends on far more than fibre or laxatives. It relies on your microbiome, hydration, nervous system, mineral balance, and daily rhythm.

The good news? There are gentle, natural ways to encourage your gut to move the way it was designed to and relieve constipation – without forcing the system.

What is gut motility, and why does it matter?

Gut motility refers to the coordinated muscular contractions that move food from your stomach through your small intestine and colon.

When motility slows, you may experience:

Dry, hard stools
Bloating or discomfort
A feeling of incomplete emptying
Toxins and waste linger longer than they should

Healthy gut motility supports:

Regular bowel movements
Microbial balance
Reduced bloating
Overall digestive comfort

It’s not just about “going” – it’s about maintaining flow, rhythm, and balance in the digestive system.

How to support gut motility & relieve constipation

1. Feed microbes that drive movement

Your gut bacteria play a direct role in motility. Beneficial microbes ferment fibre into short-chain fa t ty acids (like butyrate), which stimulate the colon and help regulate bowel movements, relieving constipation.¹

If microbial diversity is low, often due to stress, antibiotics or a low-fibre diet, this signalling weakens.

To support gut health and motility:

Eat a wide variety of plant fibres (aim for diversity, not just quantity)
Introduce a broad-spectrum fibre blend, such as our Complete Prebiotic, which is packed with 18 different plant fibres to nourish your beneficial bacteria
Include fermented foods regularly, such as our traditionally fermented kefir, which provides over 30 strains of beneficial bacteria to support microbial diversity
Heal the gut lining with nutrients like collagen and L-glutamine to maintain a resilient ecosystem

Think of your microbes as part of your motility team – when they thrive, your gut moves.

2. Focus on soluble fibre (not just more fibre)

Fibre advice is often oversimplified.

Soluble fibre absorbs water and forms a gel-like texture, helping stool stay soft and easier to pass. Insoluble fibre adds bulk, but too much, too soon can worsen bloating if the microbiome isn’t balanced.

Gentle sources of soluble fibre include:

Oats
Chia seeds
Flaxseeds
Cooked vegetables

A balanced blend of soluble and insoluble fibres – like that found in our Complete Prebiotic – can help support regularity and relieve constipation without overwhelming the gut. Read more about the importance of prebiotics here.

Increase fibre gradually and always pair with hydration.

3. Hydration is non-negotiable

Your colon reabsorbs water. If you’re under-hydrated stool becomes dry and harder to move. To support healthy bowel movements and relieve constipation, aim to:

Drink water consistently throughout the day – warm drinks/herbal teas can be especially supportive
Try our Gut Cleanse Tea, which supports liver detoxification and gut function
Start your morning with warm lemon and ginger water to gently stimulate the gut
Replace fluids lost through caffeine

Sometimes, improving gut motility naturally starts with something as simple as drinking enough liquids.

4. Magnesium and mineral support

Magnesium plays an essential role in muscle relaxation and bowel motility.²

Low levels can contribute to sluggish digestion. Some forms of magnesium gently draw water into the bowel and support regularity. Check out our article on which magnesium supplement is right for you?

Mineral balance can be affected by stress, physical activity, or by consuming high levels of caffeine or refined sugar. Excess sugar and ultra-processed foods can deplete magnesium levels, placing additional strain on digestion. Reducing refined sugars while prioritising mineral-rich whole foods can make a meaningful difference.

Always check with a healthcare professional before supplementing, especially if you have a medical condition or take medication.

5. Regulate your nervous system

Digestion only works when the body feels safe.

Chronic stress activates the sympathetic nervous system (fight-or-flight response), which slows gut motility. This is why constipation often worsens during periods of anxiety.³⁴

Interestingly, more than 90% of serotonin – a key neurotransmitter involved in mood and gut motility – is produced in the gut.⁵ This highlights the powerful connection between the nervous system, microbiome and bowel function. To support the gut-brain axis:

Slow your breathing (especially before meals)
Eat in a relaxed state and environment
Walk gently after meals
Prioritise sleep

A calm nervous system equals a moving gut.

6. Establish rhythm and movement

Your digestive system thrives on routine and consistency.

Eat at regular times
Don’t ignore the urge to go – even if you’re busy!
Allow unhurried bathroom time
Move your body daily; physical activity stimulates the bowels

Motility is closely linked to the circadian rhythm. When you create consistent patterns, your body adapts.

7. Avoid over-reliance on harsh laxatives

Laxatives can provide short-term relief but may irritate the bowel or create dependency if overused.⁶

Natural support focuses on restoring function rather than forcing it. When you nourish your microbes, hydrate properly, regulate stress, and maintain rhythm, the body often resumes regular movement on its own.

Gut motility isn’t just about fibre. It’s about balance – microbial, mineral, neurological, and behavioural.

Support the system gently and consistently, and your gut will usually respond the way nature intended.

For more strategies on supporting natural bowel movements, check out our other articles here and read our Trustpilot reviews.

Any questions? Contact one of our Nutritional Therapists via live chat, weekdays from 8am to 8pm.