When things have stalled and you need a little help getting moving, the laxative aisle can feel like the obvious next step. But before reaching for something fast and strong, it’s worth knowing what’s already available — in your kitchen, your daily routine, and in herbal traditions that have supported regularity for centuries.
Here’s a look at the natural side of things: the foods, habits, and herbal options that can support occasional regularity, gently.
Foods That Get Things Moving
A few foods have an outsized reputation for supporting regularity — and the science generally backs them up:
- Prunes and prune juice — among the most well-studied foods for supporting regular bowel movements, thanks to a combination of fiber and sorbitol, a natural sugar alcohol that draws water into the colon.
- Coffee — for many people, that first cup of coffee does more than wake you up. Caffeine can stimulate colon activity, which is part of why it’s such a common part of people’s morning routine.
- Leafy greens and cruciferous vegetables — spinach, kale, and broccoli bring fiber and magnesium, both of which support healthy digestion and motility.
- Beans and legumes — among the highest-fiber foods available, and a simple way to add bulk to your diet.
- Citrus fruits — oranges and grapefruit combine fiber with high water content, a helpful pairing for regularity.
- Chia and flax seeds — soluble fiber that absorbs water and adds gentle bulk to stool.
- Fermented foods — yogurt, kefir, and other probiotic-rich foods support a healthy gut microbiome, which plays a role in regular digestion over time.
None of these work like a switch. But woven into your regular diet, they shift your baseline toward more consistent regularity.
Habits That Support Regularity
A few daily habits cost nothing and make a real difference:
- Drink water consistently throughout the day — especially important if you’re adding more fiber, since fiber without enough water can make things feel worse, not better.
- Move your body. A daily walk or light exercise supports healthy gut motility. Long stretches of sitting are one of the most common, overlooked contributors to sluggish digestion.
- Try a warm drink in the morning. Warm water, tea, or coffee first thing can help stimulate the digestive system and signal to your body that it’s time to get moving.
- Don’t ignore the urge. When your body signals it’s time, responding promptly — rather than waiting — helps keep your system on a predictable rhythm.
- Build a consistent routine. Many people find that a regular time of day, often shortly after waking or after a meal, trains the body toward more predictable regularity.
Herbal Options: A Gentler Path to Regularity
Long before the modern laxative aisle existed, herbal traditions had their own approaches to supporting elimination — many of them centered on bitter herbs.
Bitter herbs have a long history in Traditional Chinese Medicine, Ayurveda, and Western herbalism. Rather than forcing the bowel to contract the way a stimulant laxative does, this approach is built around supporting the body’s own digestive processes — encouraging the production of the fluids that naturally soften stool and ease elimination.
Diju: An Herbal Formula Rooted in Traditional Chinese Medicine
Diju is Temple Natural Health’s herbal formula, built on a blend of TCM-rooted ingredients — Baikal Skullcap Root, Chinese Rhubarb Root, Aloe Vera Leaf, Dong Quai, Cape Jasmine Fruit, and Coptis Root, bound together with raw honey. It’s been refined over more than 25 years of naturopathic clinical practice.
Diju isn’t a laxative in the traditional sense — it doesn’t work by triggering the bowel to contract. Instead, it’s designed to support the body’s own production of digestive fluids, which can ease elimination and support occasional regularity from the inside out.
Because it works gradually and gently, Diju is flexible by design. The serving size can be adjusted to fit your needs, and many people find it works best taken on an empty stomach. As with any herbal formula, most people find it takes a few days of consistent use to settle into its full effect. (Diju is not recommended during pregnancy or for children under 4.)
For a closer look at how it works, see How Diju Works.
When Natural Isn’t Enough
Foods, habits, and herbal options can make a real difference for occasional regularity — but they’re not the right fit for every situation. If you’re dealing with something more acute, or if natural approaches haven’t helped after a reasonable amount of time, it’s worth understanding the broader laxative landscape and when each type makes sense. See our Laxatives: The Ultimate Guide for the full picture, including when it’s time to talk to a healthcare provider.
The Bottom Line
Supporting regularity naturally usually comes down to layering a few things together: foods that support healthy digestion, daily habits like hydration and movement, and — for many people — an herbal formula that works gradually with the body rather than against it.
If you’re looking to add an herbal option to your routine, Diju is Temple Natural Health’s formula, built on more than 25 years of naturopathic clinical practice.
