The Gut Health Guide: 19 Holistic Hacks That Work 🌱

natural remedies for healthy digestion

Let’s be real— it seems like everyone has some sort of digestive issue.

Whether it’s bloating, cramping, constipation, diarrhea or beyond— it can often feel like your stomach has a mind of its own.

(And, well, it does… don’t get me started on the enteric nervous system!!!)

But I digress…🤪

What I’m trying to say is that digestive issues are very common.

But they aren’t necessarily normal.

Yet for the first 20 or so years of my life, I faced a multitude of digestive issues— bloating, gas, and beyond comprised my “norm”. I thought I was stuck with these symptoms for the long-haul.

But it didn’t have to be that way.

Because, guess what. I DID make it to the other side. After years of trial and error, my digestive system is relatively low-drama. No more intense bloating, no more unpredictability, and things are, well, regular. ✌️

So, today, I’m sharing 19 of my favorite holistic tips for supporting a happy, healthy gut! From herbs, acupressure points, probiotics, supplements, nutrition tips, and beyond— we are covering it all.

A wild Kate spotted in her natural habitat— always sipping somethin’ !✌️ Whether it’s a calming herbal blend, a dark roast with collagen, or some adaptogenic concoction, my husband lovingly (?) refers to them as my ~potions~ 🤣

19 Natural Remedies For Smoother Digestion

Whether you’re wanting to improve your gut health, battling a bloated belly, having bathroom woes (no judgement!), or just looking to feel better overall, the tips below are here to help.

And, as you know— I strive to share recommendations that balance traditional natural remedies and modern evidence-based medicine.

As always, you can expect simple holistic hacks— backed by science. 👊🏼

And, to be clear— while I am giving you 19 different ideas, you do not have to try every single one in order to make a difference. (In fact, I’d prefer if you didn’t!)

Instead of attempting *everything* and getting overwhelmed, pick 2-3 ideas that call to you, be consistent, and your belly will thank you.

Alright, let’s jump in!

Okay, if nothing else on this list, try this. It’s free, it’s simple, and it has made such a difference for me.

If you struggle with constipation or sluggish digestion, an abdominal massage might be just what your gut needs.

My recommendation? Make it part of your evening wind-down or a morning ritual—a quick belly rub that gently stimulates your digestive system. It honestly feels really lovely!

How To:

1. Start in the lower right corner of your belly (near your hip bone).

2. Use your fingertips, knuckles, or the heel of your palm to apply pressure as you massage, gently, and making small circular motions.

3. Move upwards toward your ribcage, working across your upper abdomen, then down the left side, creating a “horseshoe” shape over your entire belly.

4. Repeat as needed, being mindful and intentional throughout the process. (Bonus: I will often “habit stack” this and play a meditation out loud for a nice 2-for-1 selfcare moment!).

And it’s not just anecdotal— research backs this up! One study¹ found that a 10-minute abdominal massage, done five days a week for four weeks, significantly improved stool consistency, reduced bloating, and increased bowel movement frequency in the study’s participants!

While I’ll never be the person to call any supplement a generic “quick fix” that will work for everybody (because let’s be real, that’s impossible), when the right vitamin is used responsibly and consistently, it can be a game-changer.

And this particular supplement?
It might just be your digestive health’s new MVP.

In fact, one randomized, placebo-controlled study² showed that people who struggle with diarrhea (specifically, IBS-D) that took this specific supplement had significantly improved symptoms, reduced bowel movement frequency, normalized stool consistency, and even helped to restore their intestinal permeability (AKA “leaky gut”)…