Feeling Backed Up? Here Are 12 Spices Gastroenterologists Recommend Sprinkling Into Your Meals To Help You Poop

In fact, according to the gastroenterologist, a dash of cayenne pepper and a sprinkle of cinnamon are a few of the best spices that make you poop. So, if you’re looking to find relief from constipation fast, you may want to stock up on these essential ingredients that keep things moving steadily (if you know what we mean). Ahead, we’re delving into the top 12 spices for gut health to eat when constipated to ensure you’re ready when *duty* calls.

3 common causes of constipation, according to a gastroenterologist 

First things first, what is constipation? According to Dr. Robbins, constipation is a common digestive issue caused by many underlying factors. Oftentimes. These factors can be broken down into a few broader categories, including dietary and lifestyle factors, medical conditions, and medications. The good news? Dr. Robbins says that familiarizing oneself with these categories can help give you a better understanding on how to address the root causes of constipation. So, let’s break each one down:

1. Dietary and lifestyle factors

Dr. Robbins explains that dietary and lifestyle factors are the most common reasons for constipation. Although there are many different ways dietary and lifestyle factors can play a role in digestion, here are five common occurrences Dr. Robbins explains:

• Low fiber intake: Diets low in fiber from fruits, vegetables, whole grains, and legumes are a common cause for constipation, as fiber helps to bulk up and soften stool, making it easier to pass.
• Inadequate fluid intake: Dehydration and constipation go hand in hand. Insufficient water and fluid intake can lead to harder, drier stools that are difficult to pass.
• Excessive dairy or processed food consumption: Overconsumption of foods that cause constipation, like dairy products and heavily processed foods, which are low in fiber, can contribute to poor bowel movements.
• Physical inactivity: Lack of regular exercise can decrease the motility of the digestive system, leading to constipation.
• Routine disruption: Changes in daily routine, such as travel or altered eating and sleeping patterns, can affect bowel regularity.

2. Medical conditions

Dr. Robbins explains that certain medical conditions can lead to constipation. Here are a few (but not all) of the medical conditions that she says can contribute to constipation:

• Gastrointestinal disorders: Conditions like irritable bowel syndrome (IBS), colorectal cancer, or anatomical problems such as intestinal obstructions.
• Neurological disorders: Diseases such as Parkinson’s disease, multiple sclerosis, and spinal cord injuries can impair the nerves that cause muscles in the colon to contract.
• Endocrine and metabolic disorders: Hypothyroidism, diabetes, and hypercalcemia can slow down bowel movements.
• Pregnancy: Hormonal changes and the physical pressure of the uterus on the intestines can lead to constipation.

3. Medications

In addition to dietary and lifestyle changes and medical conditions, Dr. Robbins identifies five common forms of medications that can affect constipation:

• Opioids: Commonly cause constipation due to reduced gut motility.
• Anticholinergics: Affect the movement of the digestive tract.
• Antidepressants: Some can inhibit bowel movements.
• Calcium channel blockers: Used for heart conditions and high blood pressure, can slow down the rate of stool passage.
• Iron supplements: Can lead to gastrointestinal upset and constipation.

12 spices that make you poop and help relieve constipation

1. Cayenne pepper

Gastroenterologist Niket Sonpal, MD, recommends cayenne pepper for his patients that have a lot of indigestion. "Cayenne stimulates the taste buds, which in turn stimulates saliva production," Dr. Sonpal says. "Then, moving on down the digestive tract, cayenne stimulates three more things: hydrochloric acid secretion in the stomach, pancreatic enzymes from the pancreas into the small intestines, and bile secretion from the liver and gall bladder. All three chemicals help digestion and help patients feel less bloated after meals." He suggests slipping it into some lemonade for an extra kick—and some gut-boosting benefits. Ahem, did someone say, what is Tajín? IYKYK.

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2. Ginger

"Ginger is great for your health overall as helps boost your immunity, but it's particularly great for gut health because it can promote motility through your digestive tract, helping you go to the bathroom more easily to fight constipation and bloat," says Brigitte Zeitlin, RD, owner of BZ Nutrition in NYC . "It also works to relieve gut irritation." Zeitlin recommends drinking ginger as a tea, adding it to your smoothies, or copying her trick and asking for double ginger on the side with your go-to sushi order.

3. Cumin seeds

"Cumin can help with bile production, which is what your body needs to break down fat so that your body can digest and absorb it," Zeitlin says. "When your body has a hard time breaking down fat, you can feel sluggish and bloated." Read: Constipated AF. Cumin is often found in curries and in taco seasoning; if you're looking to test out a combo of spicy and sweet, cumin honey is now a the thing to try.

4. Fennel seeds

"Fennel seeds have been linked to promoting a healthy gut by fighting against the bad bacteria that can build up in the gut and cause indigestion and discomfort," Zeitlin says (and promoting healthier BMs). She suggests sprinkling some on top of your stir-fry and soups.

5. Turmeric

For Dr. Sonpal, turmeric is one spice he simply can't live without. "For me personally it’s something I take daily—in cooking as well as a supplement," he says. "Besides being lauded for its natural anti-inflammatory spice properties, turmeric is a natural laxative. A [small] study in Japan found that volunteers who eat food with turmeric¹ have a faster bowel transit time, which in turn means less constipation." So, know that your golden milk latte is MD-approved in more ways than one.

6. Cinnamon

The perfect gut-friendly coffee mix-in, cinnamon is one of Dr. Robbins' favorite spices for constipation. "This spice is not only great for flavoring, but also helps stimulating digestion and relieving constipation," she says. The spice also has impressive anti-inflammatory benefits.

7. Cardamom

Fragrant and delicious, Dr. Robbins says cardamom is another digestion superhero that can help with gassiness. "Often used in Ayurvedic medicine, cardamom can help with digestion and is known to relieve flatulence, which can ease constipation," she says. Plus, it's a great way to use more of this ingredient, consider spices do expire faster than you may think.

8. Black pepper

Chances are you're already cooking with this spice regularly, which is great news considering Dr. Robbins says it's loaded with digestion-boosting perks. "It stimulates the digestive tract and increases the secretion of hydrochloric acid in the stomach, which helps in digesting food more efficiently," she says.

9. Coriander

Coriander (aka the dried, seed version of the fresh herb, cilantro) helps with keeping *things* flowing steadily. "Ground coriander is used for its digestive benefits, as it can help stimulate the intestines to promote bowel movements," Dr. Robbins says.

10. Nutmeg

Moderation is key when it comes to nutmeg consumption. However, Dr. Robbins says that this spice, in small doses, can act as a natural remedy for indigestion and constipation.

11. Anise

Anise contains several key compounds (like flavonoids, malic acid, and caffeic acid) that help support healthy digestion. "Anise seeds contain compounds that can help relax the digestive tract and relieve constipation," Dr. Robbins says.

12. Licorice root

Perhaps one of the most gently spices on the list, Dr. Robbins says licorice root is a great entry point into the world of spices that make you poop. "This is used to treat gastrointestinal problems including constipation due to its gentle laxative effect," Dr. Robbins says.

Which spice is best for constipation?

Now that we’ve identified several causes of constipation—and spices to help you find relief—Dr. Robbins says, in addition to these spice rack all-stars, you may want to rely on herbal remedies to naturally help keep things flowing again. This is because Dr. Robbins says some herbs have a bit more research to support their constipation-easing benefits than the aforementioned spices.

In full transparency, Dr. Robbins explains that “if we were to compare the effectiveness based on peer-reviewed scientific literature, none of the spices listed matches the efficacy of more conventional herbal treatments like senna, specifically for constipation.” However, that’s not to say that these spices won’t help you poop; there’s just more research to back herbs like senna (for now).

So, the best spice for constipation is actually… an herb? Yep, one called senna. “Senna is an herb known for its strong laxative effect that’s widely recognized and clinically used to treat constipation,” Dr. Robbins says. “It functions by stimulating intestinal peristalsis and altering water and electrolyte transport in the colon. This effect is well-documented in studies and recognized by health authorities including the FDA,” she says. Dr. Robbins cautions that although senna is effective, it should be “used with caution as it can cause dependency if used regularly over a long period.”

5 herbs that help relieve constipation

In addition to senna, Dr. Robbins also recommends a few other herbs for constipation:

• Cascara Sagrada: Similar to senna, cascara sagrada is another herb that acts as a stimulant laxative. It also contains anthraquinones and is typically recommended for short-term constipation relief.

• Psyllium: Although more of a fiber supplement than a traditional herb, psyllium is derived from the seeds of the Plantago ovata plant. It absorbs water in the gut to help soften stools and promote regularity. It's considered a bulk-forming laxative and is very effective for chronic constipation.

• Rhubarb: The root of the rhubarb plant has a strong laxative effect due to its high anthraquinone content. It works similarly to senna and cascara sagrada, and is often used in traditional Chinese medicine.

• Aloe Vera: Aloe vera is well-known for its soothing properties for the skin, but it also has uses as a digestive aid. The latex of the aloe plant contains anthraquinones, specifically barbaloin, which have laxative effects.

• Dandelion: The root of the dandelion plant is often used as a mild laxative and to stimulate digestion. It has a gentle action and is also known for supporting liver function.

When to seek the help of a medical professional

Whether you choose to supplement your diet with spices or herbs to aid digestion, they should be used appropriately, and always in moderation, says Dr. Robbins. “And more potent treatments should be considered for severe or chronic constipation under the guidance of a healthcare professional,” she says. It's also important to note that although generally safe, at-home remedies for treating constipation can have a few side effects. For example, Dr. Robbins explains that spices can trigger allergies, interact with certain medications, and be harmful in excessive amounts. As such, it's important to seek the help of a medical professional if symptoms worsen or when in doubt.

Learn more about ginger's major health benefits: