Awaiting clinical review. This page is built from sourced entries but has not yet been signed off by a pharmacist or clinician.
Natural remedies for digestion
Direct answer
What helps depends on the symptom: for constipation, psyllium husk has the strongest support here (Strong, 4 of 4) and senna works in the short term (Moderate), while for irritable bowel syndrome (IBS) enteric-coated peppermint oil capsules are rated Moderate and for nausea in early pregnancy ginger is rated Moderate. For indigestion, everything in this hub is rated Limited or Traditional, and no herb here has been shown to treat acute diarrhoea, although some probiotics reduce diarrhoea from antibiotics (Moderate). The caution that matters most: senna is for up to a week only, psyllium must be taken with plenty of water, and blood in your poo, weight loss or a lasting change in bowel habit needs a GP, not a supplement.
Compare the options
Click a column heading to sort.
| Rated for | Typical form & use | Main caution | |||
|---|---|---|---|---|---|
| Psyllium Plantago ovata (seed husk) | Strong | Chronic constipation | Husk powder, about 10 g a day in water | Needs plenty of water; can cause choking or blockage | 4+ weeks |
| Ginger Zingiber officinale (rhizome) | Moderate | Nausea in pregnancy | Powdered root, under 1.5 g a day | Pregnancy: EU regulator prefers avoiding it; ask first | Same night |
| Peppermint Mentha x piperita (oil, leaf) | Moderate | IBS symptoms (enteric-coated oil capsules) | Enteric-coated oil capsules | Can worsen heartburn and reflux | 2 weeks |
| Probiotics (Lactobacillus) Live bacteria (Lactobacillus species) | Moderate | Preventing antibiotic-associated diarrhoea | Capsule/sachet, ≥5 billion CFU daily | Avoid if immunocompromised or with a central line | 2 weeks |
| Senna Senna alexandrina (leaf, pod) | Moderate | Constipation | Extract, 10–30 mg sennosides at night | Not for over 1 week; not in pregnancy or under 12s | Same night |
| Artichoke Cynara scolymus (leaf extract) | Limited | Functional dyspepsia (fullness, bloating, discomfort) | Leaf extract, 640 mg three times daily | Not for gallstones or bile-duct blockage | 4+ weeks |
| Fennel Foeniculum vulgare (fruit/seed) | Limited | Infant colic | Seed oil emulsion (clinician-directed) | No fennel tea under 4; clinician only | 4+ weeks |
| Liquorice root Glycyrrhiza glabra (root) | Limited | Functional indigestion (dyspepsia) | DGL extract, 75 mg twice daily | Raises blood pressure, lowers potassium; not for pregnancy | 2 weeks |
| Chamomile Matricaria chamomilla (flower) | Traditional | Bloating and minor gut spasms | Tea, 1.5–4 g in 150 ml, 3–4 times daily | Avoid if allergic to ragweed or daisy-family plants | 4+ weeks |
| Devil's claw Harpagophytum procumbens (root) | Traditional | Mild digestive complaints and loss of appetite | Tea, 4.5 g root in 500 ml, 3 doses | Not with active stomach or duodenal ulcer | 4+ weeks |
| Lemon Balm Melissa officinalis (leaf) | Traditional | Mild digestive complaints (bloating, wind) | Tea, 1.5–4.5 g leaf, 1–3 times daily | May impair driving; avoid in pregnancy | About a week |
| Marshmallow root Althaea officinalis (root) | Traditional | Mild stomach discomfort | Root macerate, 2–5 g in 150 ml, 3x/day | Take 30–60 min apart from other medicines | Same night |
| Slippery elm Ulmus rubra (inner bark) | Traditional | Upset stomach and irritable bowel symptoms | Powdered bark; no dose established | No proven dose; safety in pregnancy unknown | About a week |
| Turmeric Curcuma longa (rhizome) | Traditional | Mild indigestion (fullness, slow digestion, wind) | Root powder, 0.5–1 g, 2–3 times daily | Rare liver injury reported with supplements | 4+ weeks |
- Rated for
- Chronic constipation
- Form
- Husk powder, about 10 g a day in water
- Onset
- 4+ weeks
- Rated for
- Nausea in pregnancy
- Form
- Powdered root, under 1.5 g a day
- Onset
- Same night
- Rated for
- IBS symptoms (enteric-coated oil capsules)
- Form
- Enteric-coated oil capsules
- Onset
- 2 weeks
- Rated for
- Preventing antibiotic-associated diarrhoea
- Form
- Capsule/sachet, ≥5 billion CFU daily
- Onset
- 2 weeks
- Rated for
- Constipation
- Form
- Extract, 10–30 mg sennosides at night
- Onset
- Same night
- Rated for
- Functional dyspepsia (fullness, bloating, discomfort)
- Form
- Leaf extract, 640 mg three times daily
- Onset
- 4+ weeks
- Rated for
- Infant colic
- Form
- Seed oil emulsion (clinician-directed)
- Onset
- 4+ weeks
- Rated for
- Functional indigestion (dyspepsia)
- Form
- DGL extract, 75 mg twice daily
- Onset
- 2 weeks
- Rated for
- Bloating and minor gut spasms
- Form
- Tea, 1.5–4 g in 150 ml, 3–4 times daily
- Onset
- 4+ weeks
- Rated for
- Mild digestive complaints and loss of appetite
- Form
- Tea, 4.5 g root in 500 ml, 3 doses
- Onset
- 4+ weeks
- Rated for
- Mild digestive complaints (bloating, wind)
- Form
- Tea, 1.5–4.5 g leaf, 1–3 times daily
- Onset
- About a week
- Rated for
- Mild stomach discomfort
- Form
- Root macerate, 2–5 g in 150 ml, 3x/day
- Onset
- Same night
- Rated for
- Upset stomach and irritable bowel symptoms
- Form
- Powdered bark; no dose established
- Onset
- About a week
- Rated for
- Mild indigestion (fullness, slow digestion, wind)
- Form
- Root powder, 0.5–1 g, 2–3 times daily
- Onset
- 4+ weeks
Quick picks
For constipation, a 2022 meta-analysis of 16 fibre trials (1,251 adults) found 66% responded versus 41% on control, with psyllium showing a significant effect and doses above 10 g a day for at least 4 weeks working best. Take it with plenty of water; it can block the throat or bowel if taken dry.
Gentlest optionGingerFor nausea in early pregnancy, a meta-analysis of 12 trials (1,278 women) found ginger improved nausea scores, but it did not significantly reduce vomiting and the evidence was low quality. The EU herbal regulator says it is preferable to avoid it in pregnancy, so speak to a midwife or doctor first.
Traditional favouritePeppermintEnteric-coated oil capsules beat placebo for IBS in a 2022 meta-analysis of 10 trials (number needed to treat 4 for overall symptoms), but the evidence quality was very low and a 2021 US trial found no difference from placebo. Peppermint tea has a traditional use for indigestion and wind but no trial evidence we could find, and peppermint can worsen heartburn.
Talk to a doctor first if…
Who should avoid
Senna is contraindicated in pregnancy, breastfeeding, under-12s, bowel obstruction, and inflammatory bowel disease, and should not be used every day or beyond 1 week. Psyllium should not be used with difficulty swallowing, bowel blockage or an undiagnosed sudden change in bowel habit. Liquorice containing glycyrrhizin is unsuitable with high blood pressure, heart, kidney or liver disease or in pregnancy; the artichoke, turmeric and peppermint entries also advise against use with gallstones or bile-duct problems.
Known interactions
Liquorice (glycyrrhizin) should not be combined with senna or other stimulant laxatives, corticosteroids, diuretics, digoxin or blood pressure medicines, because low potassium can trigger dangerous heart rhythm problems. Senna itself can add to potassium loss with digoxin, steroid tablets and diuretics. Psyllium and marshmallow root can delay the absorption of other medicines, so take them 30 to 60 minutes apart, and peppermint oil capsules should be kept apart from antacids and acid reducers, which can dissolve the coating early.
Before you reach for an ingredient
For constipation and IBS in particular, diet and routine come first, and most are safe to try alongside an ingredient. Digestion covers several different problems, so match the measure to your symptom.
- For constipation, the NHS advises a balanced diet with gradually more fibre (oats, wheat bran, linseed, fruit such as apples and berries), plenty of fluids, less alcohol, a daily walk, a regular toilet routine without delaying the urge, and resting your feet on a low stool. It says you may notice a difference within days, sometimes weeks, and that a pharmacist can suggest a laxative if this is not enough.7
- For IBS, the NHS suggests keeping a food and symptom diary, not skipping meals or eating too fast, limiting caffeinated drinks to three cups a day, eating oats and up to one tablespoon of linseeds daily for bloating, and asking a pharmacist about peppermint oil or Fybogel (psyllium) if these do not help.8
- See a GP if constipation is regular or not improving, or if you have blood in your poo, unexplained weight loss, regular bloating, tummy pain or a sudden change in bowel habit.7
Questions people ask
What is the best natural remedy for constipation?
Psyllium husk has the strongest evidence here (Strong, 4 of 4): a 2022 meta-analysis found fibre helped 66% of people with chronic constipation against 41% on control. Take it with plenty of water and give it at least 4 weeks. Senna also works but is for short-term use only, up to 1 week under the EU licence.
Does peppermint help irritable bowel syndrome?
Enteric-coated peppermint oil capsules relieved IBS symptoms better than placebo in a 2022 meta-analysis of 10 trials, though reviewers rated the evidence quality very low and a 2021 US trial found no difference from placebo. Peppermint tea is a different preparation and has no trial evidence we could find. It can worsen heartburn and reflux.
Do probiotics help with digestion?
It depends on the problem. Some probiotics reduce diarrhoea while you take antibiotics (23% against 27.4% in a Cochrane review, low-certainty evidence), but the evidence is mostly null for children's gastroenteritis and uncertain for IBS. Avoid them if you are severely ill, immunocompromised or have a central venous catheter unless a doctor says otherwise.
Is liquorice safe for heartburn and indigestion?
Only deglycyrrhizinated (DGL) liquorice has been tested, in small single-brand trials rated Limited. Ordinary liquorice that still contains glycyrrhizin can raise blood pressure and lower potassium at low daily intakes, so avoid it if you have high blood pressure, heart, kidney or liver disease, or are pregnant.
Sources
- Systematic review van der Schoot A, Drysdale C, Whelan K, Dimidi E. The Effect of Fiber Supplementation on Chronic Constipation in Adults: An Updated Systematic Review and Meta-Analysis of Randomized Controlled Trials. Am J Clin Nutr. 2022.
- Systematic review Rao SSC, Brenner DM. Efficacy and Safety of Over-the-Counter Therapies for Chronic Constipation: An Updated Systematic Review. Am J Gastroenterol. 2021.
- Meta-analysis Ingrosso MR, Ianiro G, Nee J, Lembo AJ, Moayyedi P, Black CJ, Ford AC. Systematic review and meta-analysis: efficacy of peppermint oil in irritable bowel syndrome. Aliment Pharmacol Ther. 2022.
- Randomised controlled trial Nee J, Ballou S, Kelley JM, et al. Peppermint oil treatment for irritable bowel syndrome: a randomized placebo-controlled trial. Am J Gastroenterol. 2021.
- Systematic review Viljoen E, Visser J, Koen N, Musekiwa A. A systematic review and meta-analysis of the effect and safety of ginger in the treatment of pregnancy-associated nausea and vomiting. Nutr J. 2014.
- Cochrane review Báez G, Vargas C, Arancibia M, Papuzinski C, Franco JV. Non-Chinese herbal medicines for functional dyspepsia. Cochrane Database Syst Rev. 2023.
- Regulator/health agency NHS. Constipation. National Health Service (page last reviewed 26 October 2023).
- Regulator/health agency NHS. Diet, lifestyle and medicines for IBS (irritable bowel syndrome). National Health Service (page last reviewed 17 March 2025).
Draft, awaiting clinical review