Natural IBS Relief: Understanding Digestion, Constipation, and the Gut-Brain Connection

Everyone experiences digestive discomfort from time to time. Unfortunately, for some people, digestive symptoms become chronic. It’s then that the doctor is seen, and most often, the diagnosis is irritable bowel syndrome, commonly known as IBS. IBS is a diagnosis of exclusion, which means that other conditions that could potentially be more problematic (like inflammatory bowel disease or Celiac) should be ruled out.

Common recommendations from your doctor may include fiber, water, a gentle laxative, or an anti-diarrheal medication if necessary. In a more holistic practice, probiotics, dietary adjustments, and behavioral or stress-management strategies may also be recommended. But are these really the only options? If you enter the office of an integrative physician, naturopathic doctor, or other functional medicine practitioner, they definitely won't be.

What's the Pancreas Got to Do with It?

Digestive secretions from the pancreas are necessary for the proper breakdown of food into smaller molecules the body can absorb and utilize. Some of the enzymes produced by the pancreas include trypsinogen, chymotrypsinogen, carboxypeptidase, and lipase. An enzyme is often named with the similar root of the substance it breaks down. Enzymes are often named after the substances they help break down. For example, lipase breaks down lipids (fats), while peptidases break down peptides (proteins).

The enzyme lactase, which breaks down lactose (the sugar found in dairy products), is not made by the pancreas but by cells lining the small intestine. There are many reasons why the body may not produce adequate levels of lactase, or other digestive enzymes, including genetics, a recent gastrointestinal infection, or chronic conditions such as celiac disease or pancreatic disorders. Even chronic stress can negatively impact digestive enzyme production. For this reason, digestive enzyme supplements may help some individuals improve digestion and reduce symptoms such as bloating, gas, and digestive discomfort.

Comprehensive digestive enzyme formulas often contain enzymes that support the breakdown of fats, carbohydrates, proteins, lactose, beans, and fibrous vegetables. These blends commonly include lipase, lactase, amylase, protease, alpha-galactosidase, and cellulase. Other digestive support options include pancreatic glandular products, bromelain (an enzyme derived from pineapple), and papain (an enzyme derived from papaya).

Pancreatic glandular supplements contain substances naturally secreted by the pancreas, while bromelain and papain primarily support protein digestion. These food-derived enzymes are generally considered safe for children, although discussing their use with a pediatrician is always advisable. Digestive enzymes are typically taken shortly before or at the beginning of meals to support digestion.

Just Can't Go? Natural Support for Constipation

Nearly everyone has experienced a time when they felt "backed up" or like they "just can't go." Constipation can occur due to stress, altered sleep patterns, medications, dietary changes, dehydration, and many other factors.

Certain hormones and neurotransmitters (like serotonin) influence bowel motility, as does the food we eat. Many women have had the experience of altered stool patterns at different times in their menstrual cycle, which is related to hormone levels.

Digestive secretions from the stomach, liver, and gallbladder also play important roles. When these secretions are inadequate, digestion and bowel function may slow down, and the gut microbiome can be thrown out of balance as well. The gut microbiome has a direct impact on bowel patterns, which is one reason probiotics, antibiotics, or herbal antimicrobial therapies may affect bowel habits.

Because stimulant laxatives such as senna, cascara, and many over-the-counter products can lead to dependence when used regularly, gentler approaches that support normal motility are often preferred. One example is an extract from Perilla fructescens, which may support normal digestive tract motility while also helping relieve gastrointestinal discomfort. In addition to supporting healthy elimination patterns, perilla leaf extract has demonstrated anti-spasmodic and anti-inflammatory properties, making it an interesting option for individuals with IBS. Adequate bile secretion is another frequently overlooked factor in digestive health, and supplemental bile products may be helpful in select cases.

Magnesium and vitamin C are two natural osmotic laxatives, which means they promote bowel movements by drawing more water into the colon. Which brings up another important topic: adequate hydration and water consumption as an important part of healthy elimination!

Natural approaches such as these, especially when combined with digestive herbs like fennel and ginger, may help support healthy bowel patterns and digestive comfort. Feeling like things are "moving again" can make a tremendous difference in day-to-day well-being.

Meal-Time Solutions for Better Digestion

Supporting digestion with bitter herbs, in addition to digestive enzymes, can provide an extra boost to digestive function and support normal motility. Bitter herbs such as gentian, dandelion, artichoke, and chamomile encourage the release of stomach acid, pancreatic enzymes, and bile from the liver and gallbladder.

Many people have become accustomed to sweet flavors and rarely consume bitter foods. However, bitter foods are among the most beneficial for digestive function. Bitter herbs can be taken as tinctures, teas, or incorporated into meals through foods such as arugula, dandelion greens, and radicchio. Bitters are an excellent tool to support digestion holistically.

Eating a balanced diet that includes adequate fiber, water, and nutrients is also important for digestive health. While hydration is essential, consuming most liquids between meals rather than during meals may help support digestive secretions.

The manner in which meals are consumed also affects digestion. Eating while driving, working, scrolling through a phone, or rushing between activities can interfere with the body's natural "rest-and-digest" response. Many people can recall grabbing a quick lunch at their desk and later experiencing bloating, abdominal discomfort, or what some describe as "gut rot." While food choices certainly matter, giving the body time and attention during meals matters too.

Simply slowing down, sitting comfortably, and focusing on eating can have a surprisingly positive impact on digestion (and may even reduce the amount of food you consume as well!).

Nervous System Balance and the Gut-Brain Connection

What's happening in your nervous system away from meals can have a significant impact on digestive function.

Have you ever seen a child experience a stressful emotional event, develop a stomachache, and suddenly lose their appetite (or worse yet, eat their meal and vomit it up!)? While that memory may be decades old, your digestive system still responds to emotional stress in much the same way.

Just as stress can affect sleep quality, it can also influence digestion long after a meal has been consumed. Chronic activation of the body's stress response may contribute to digestive discomfort, altered bowel habits, bloating, and abdominal pain.

Working to manage stress—whether by addressing contributing life factors, practicing relaxation techniques, engaging in regular movement, or utilizing supportive nutritional strategies—may help reduce digestive symptoms. Encouraging healthy parasympathetic ("rest-and-digest") nervous system activity can be an important part of improving digestive function.

Abdominal massage can be an excellent tool to support digestion directly while also helping relieve stress and encourage nervous system balance.

When IBS Symptoms Need a Deeper Look

While IBS is often considered a functional digestive disorder, similar symptoms can sometimes be associated with food sensitivities, microbiome imbalances, chronic stress, digestive insufficiency, small intestinal bacterial overgrowth (SIBO), celiac disease, or other underlying conditions.

When symptoms persist despite basic dietary changes and over-the-counter approaches, a more comprehensive evaluation may help uncover contributing factors and guide a more personalized plan.

Looking for Personalized Digestive Support?

Digestive symptoms such as bloating, constipation, abdominal discomfort, diarrhea, and irregular bowel habits can affect energy, mood, sleep, and overall quality of life. While many people are told to simply increase fiber or rely on medications, there are often additional opportunities to support digestive health through dietary modifications, digestive support, lifestyle interventions, and nervous system regulation.

At Gorge Naturopathic and Massage, the approach to addressing digestive discomfort, constipation, bloating, and a dysregulated nervous system is holistic. Care is individualized and focused on understanding the underlying factors contributing to symptoms rather than simply masking them.

If you're interested in learning more, explore our related articles on abdominal massage, IBS, massage as a tool in nervous system regulation, bovine colostrum, and naturopathic approaches to whole-person wellness.

‍ ‍Written by Dr. Carrie Decker, ND‍ ‍