Intestinal Motility
Healthy bowel movement frequency and regularity.
TL;DR
Fibre, fluid, movement and a consistent morning routine fix most sluggish transit. Magnesium is the most dependable supplemental lever when those are already in place.
Why It Matters
Slow transit causes constipation, bloating and discomfort, and chronically strained defecation contributes to haemorrhoids and pelvic floor problems. New-onset change in bowel habit in an adult over 45 warrants medical assessment before self-treatment.
How to Measure
Biomarkers
Optimization Protocol
Build to 25-35 g of fibre daily from mixed sources, increasing gradually with fluid to avoid bloating. Walk daily, and use the gastrocolic reflex by allowing unhurried toilet time after breakfast with feet elevated. Magnesium citrate or oxide at 200-400 mg in the evening is the most reliable supplemental step. Escalate to an osmotic laxative under medical advice if unresolved.
Supporting Supplements
Peppermint Oil
Enteric-coated peppermint oil relieves IBS pain and bloating but relaxes rather than accelerates motility.
Probiotics
Some probiotic strains speed transit modestly, but effects are strain-specific rather than a class benefit.
Magnesium
Magnesium is the most reliable supplement for slow transit, working osmotically within a day or two.
Supporting Research
Frequently Asked Questions
Typical Timeframe
1-4 weeks
Research Summary
My Notes
Sign in to add personal notes
This information is for educational purposes only. Always consult a healthcare professional before starting any supplement regimen.