Foods That Act Like Prokinetics for Improved Digestion

According to a systematic review published in October 2022, kiwifruit may increase the frequency of spontaneous bowel movements in individuals with constipation. For those seeking to enhance digestive health, understanding what foods act like prokinetics can be a natural and effective approach to supporting gut motility and overall digestive function.

Quick Summary

This article explores dietary options that can help stimulate digestive motility. It covers specific foods like ginger and kiwi, explaining their mechanisms and outlining other fiber-rich and fermented options that support proper gastric emptying and intestinal movement.

Key Points

• Ginger Enhances Gastric Emptying: Rich in gingerol, ginger can help speed up stomach emptying and stimulate antral contractions, providing relief for nausea and bloating.

• Green Kiwifruit Supports Bowel Movements: The fiber and actinidin in green kiwifruit work together to improve stool consistency and frequency, making it effective for constipation.

• Artichoke Aids Bile Secretion: Artichoke leaf extract promotes bile flow, which helps stimulate motility in the small intestine and can relieve symptoms of dyspepsia.

• Peppermint Oil Relaxes Digestive Muscles: As an antispasmodic, peppermint oil can calm intestinal cramping and reduce spasms associated with conditions like IBS.

• Fermented Foods Balance Gut Health: Probiotic-rich foods such as sauerkraut and kefir support a healthy gut microbiome, which is essential for regulating digestive motility.

• Proper Portioning and Lifestyle are Key: Eating smaller, more frequent meals, chewing thoroughly, and staying upright after eating are important for supporting gut motility.

• Consult a Professional for Severe Conditions: For serious conditions like gastroparesis, a low-fiber, low-fat diet may be necessary, and guidance from a healthcare provider is essential.

What Are Prokinetics and Why Are They Important?

Prokinetics are agents that promote gastrointestinal motility by increasing the frequency or strength of contractions in the digestive tract. This helps move food and waste efficiently from the stomach through the intestines. Slowed motility, a condition known as delayed gastric emptying or gastroparesis, can lead to uncomfortable symptoms like bloating, nausea, and constipation. While there are pharmaceutical options, many people explore natural food-based prokinetics to manage symptoms and support overall digestive health. It is important to note that natural substances may not be as effective as prescribed prokinetic agents, and consulting a healthcare provider is crucial for proper diagnosis and treatment.

Key Food-Based Prokinetics

Ginger

Ginger is perhaps one of the most well-researched natural prokinetics. The compound gingerol, a key component in ginger root, is known to benefit gastrointestinal motility by stimulating stomach emptying. Studies have shown that both ginger extract and fresh ginger can accelerate gastric emptying and increase antral contractions in the stomach. This makes ginger particularly useful for those with functional dyspepsia or gastroparesis. A simple way to incorporate ginger is by drinking fresh ginger tea within 30 minutes of a meal.

Kiwi

Specifically, green kiwifruit is a powerhouse for digestive health, offering a unique blend of soluble and insoluble fiber along with a digestive enzyme called actinidin. Insoluble fiber adds bulk to stool, while soluble fiber softens it, both aiding in movement through the digestive tract. Actinidin helps break down protein and may also stimulate gut motility. Research confirms that eating green kiwifruit can improve bowel function in people with chronic constipation and constipation-predominant IBS.

Artichoke

Artichoke leaf extract has been studied for its ability to improve symptoms of dyspepsia, such as bloating, nausea, and abdominal pain. When combined with ginger extract, it has been shown to significantly promote gastric emptying in healthy volunteers. Artichoke also increases bile secretion, which can stimulate gut motility in the small intestine.

Peppermint Oil

As an antispasmodic, peppermint oil works by relaxing the smooth muscles of the bowel, which can help relieve cramps and bloating, particularly in people with IBS. Studies indicate that orally administered peppermint oil can aid in gastric emptying and reduce spasms in the digestive tract. Enteric-coated capsules are often used to ensure the oil is released in the lower GI tract, avoiding potential heartburn.

Comparison of Natural Prokinetics

Feature	Ginger	Kiwi (Green)	Artichoke	Peppermint Oil	Apple Cider Vinegar (ACV)
Mechanism	Stimulates gastric emptying and antral contractions.	Combines fiber and the enzyme actinidin to aid motility.	Increases bile secretion and promotes motility in the small bowel.	Relaxes smooth muscles in the gastrointestinal tract.	May increase stomach acid, possibly affecting some motility issues.
Best For	Functional dyspepsia, nausea, sluggish stomach emptying.	Constipation, IBS-C.	Dyspepsia, bloating, nausea.	IBS symptoms, spasms, functional dyspepsia.	Anecdotal use for low stomach acid, not clinically proven.
Research	Extensive studies confirm effects on gastric motility.	Solid evidence for constipation relief, particularly green variety.	Evidence supports combined use with ginger for gastric emptying.	Proven short-term efficacy for IBS and functional dyspepsia symptoms.	Mostly anecdotal; no scientific consensus or strong clinical evidence.
Form	Fresh root, tea, capsule.	Whole fruit, juice, extract.	Leaf extract, often in combined supplements.	Enteric-coated capsules, oil solution.	Diluted liquid.

Other Foods and Dietary Strategies to Improve Motility

High-Fiber Foods

While some high-fiber foods can be problematic for those with severe motility issues like gastroparesis, moderate consumption can promote regularity for others. A diverse intake of fiber from sources like whole grains, legumes, and certain vegetables can support bowel function. This is because fiber adds bulk and promotes gut motility. Examples include oats, brown rice, and many non-citrus fruits. However, individuals with severe delayed gastric emptying may need to focus on low-fiber options.

Fermented Foods and Probiotics

Fermented foods like sauerkraut, kimchi, and kefir contain probiotics, which are beneficial bacteria that help maintain a healthy gut microbiome. The gut microbiome plays a crucial role in regulating digestion and motility. Incorporating fermented foods can promote a balanced digestive ecosystem, which is essential for proper gut function. Studies have found that fermented gold kiwi, for instance, significantly improved constipation symptoms in both rats and humans.

Lifestyle Considerations

Beyond specific foods, several lifestyle adjustments can help improve digestive motility. Eating smaller, more frequent meals can prevent the stomach from becoming overly full, allowing it to empty more quickly. Chewing food thoroughly is another simple but effective step, as it kickstarts the digestive process. Staying upright for at least an hour after eating can also reduce symptoms of reflux and promote proper emptying.

Conclusion

Several foods demonstrate prokinetic-like effects that can naturally support and improve digestive motility. Ginger, green kiwifruit, artichoke, and peppermint oil each offer unique benefits, from stimulating gastric emptying to relieving spasms. Adopting dietary strategies that include high-fiber and fermented foods, alongside mindful eating habits, can further enhance digestive function. While these natural options can be powerful, they should be considered in conjunction with medical advice, especially for those with severe conditions like gastroparesis or persistent symptoms. A holistic approach combining targeted foods with positive lifestyle changes can lead to better overall gut health and symptom management.

Important Caveat on Gastroparesis

It is critical to distinguish between general digestive sluggishness and a diagnosis of gastroparesis. For individuals with gastroparesis, a low-fiber, low-fat diet focusing on soft and liquid foods is often recommended to prevent bezoar formation and further complications. Foods like ginger and kiwifruit may still be beneficial, but high-fiber, solid forms of produce should be approached with caution or avoided as per a physician or dietitian's guidance.

References

• ***: Healthline. (2024, May 1). Prokinetic Agents: What They Do*. Retrieved from https://www.healthline.com/health/gerd/prokinetics
• ***: AZ Dietitians. (2024, April 29). Understanding Prokinetics for Digestive Health*. Retrieved from https://azdietitians.com/blog/understanding-prokinetics-for-digestive-health/
• ***: Johns Hopkins Medicine. Ginger Benefits*. Retrieved from https://www.hopkinsmedicine.org/health/wellness-and-prevention/ginger-benefits
• ***: Micklefield, G. H., Redeker, Y., Meister, V., & Roth, J. (1999). Effects of ginger on gastroduodenal motility. International Journal of Clinical Pharmacology and Therapeutics*, 37(7), 341–346. Retrieved from https://pubmed.ncbi.nlm.nih.gov/10442508/
• ***: Wu, K. L., Rayner, C. K., Chuah, S. K., et al. (2008). Effects of ginger on gastric motility and symptoms of functional dyspepsia. World Journal of Gastroenterology*, 14(30), 4853–4858. Retrieved from https://pmc.ncbi.nlm.nih.gov/articles/PMC3016669/
• ***: Al-Amiri, A., Al-Azzawi, H. M., & Al-Qadhi, M. K. (2022). Kiwifruit and Kiwifruit Extracts for Treatment of Constipation: A Systematic Review. Nutrients*, 14(20), 4381. Retrieved from https://pmc.ncbi.nlm.nih.gov/articles/PMC9560827/
• ***: A Little Bit Yummy. (2025, September 7). Adding Kiwifruit to Your IBS Diet for Constipation Relief*. Retrieved from https://alittlebityummy.com/blog/adding-kiwifruit-to-your-ibs-diet-for-constipation-relief/
• ***: Choi, J., Choi, H., Jang, Y., et al. (2024). Fermented Gold Kiwi Improves Gastrointestinal Motility and Functional Constipation: An Animal Study and Human Randomized Clinical Test. Nutrients*, 16(21), 3778. Retrieved from https://www.mdpi.com/2072-6643/16/21/3778
• ***: Lazzini, S., Polinelli, W., et al. (2016). The effect of ginger (Zingiber officinalis) and Artichoke (Cynara cardunculus) extract supplementation on gastric motility: a pilot randomized study in healthy volunteers. European Review for Medical and Pharmacological Sciences*, 20(1), 146–149. Retrieved from https://www.metagenics.co.uk/news/supporting-gastric-motility-with-ginger-and-artichoke/
• ***: NHS. About peppermint oil*. Retrieved from https://www.nhs.uk/medicines/peppermint-oil/about-peppermint-oil/
• ***: Poudyal, M., Karki, S. P., Shrestha, S., et al. (2025). Efficacy of orally administered peppermint oil solution as a prokinetic agent to improve small bowel capsule endoscopy completion rate. Endoscopy International Open*. Retrieved from https://pmc.ncbi.nlm.nih.gov/articles/PMC11922309/
• ***: Shams, R., Oldfield, E. C., Copare, J., & Johnson, D. A. (2015). Peppermint Oil: Clinical Uses in the Treatment of Gastrointestinal Diseases. JSM Gastroenterology and Hepatology*, 3(1), 1036. Retrieved from https://www.jscimedcentral.com/jounal-article-info/JSM-Gastroenterology-and-Hepatology/Peppermint-Oil%3A-Clinical--Uses-in-the-Treatment-of-Gastrointestinal-Diseases-7332
• ***: Quick-Eze. Apple Cider Vinegar and Acid Reflux – What’s the Connection?* Retrieved from https://www.quick-eze.com.au/news/apple-cider-vinegar-acid-reflux
• ***: Healthline. (2018, March 7). 5 Ways to Increase Stomach Acid Naturally*. Retrieved from https://www.healthline.com/health/how-to-increase-stomach-acid
• ***: Queensland Health. (2024, April 23). Dietary management of gastroparesis*. Retrieved from https://www.kentcht.nhs.uk/leaflet/dietary-management-of-gastroparesis/
• ***: University of Virginia School of Medicine. (2023, December). Gastroparesis Diet Tips*. Retrieved from https://med.virginia.edu/ginutrition/wp-content/uploads/sites/199/2023/12/Gastroparesis-Diet-Tips-2023.pdf
• ***: Oshi Health. (2025, January 2). GERD diet plan: Foods to eat to prevent acid reflux*. Retrieved from https://oshihealth.com/gerd-diet-plan-foods-to-prevent-acid-reflux/
• ***: Medical News Today. (2025, July 24). GERD Diet: Foods to avoid, what to eat, and plans for acid reflux*. Retrieved from https://www.medicalnewstoday.com/articles/314690
• ***: AZ Dietitians. (2024, April 29). Understanding Prokinetics for Digestive Health*. Retrieved from https://azdietitians.com/blog/understanding-prokinetics-for-digestive-health/
• ***: Healthline. (2025, September 9). What Can You Eat on A Gastroparesis Diet?* Retrieved from https://www.healthline.com/health/gastroparesis/gastroparesis-diet

Frequently Asked Questions

How do prokinetic foods work?

Prokinetic foods and herbs promote gastrointestinal motility by stimulating the frequency and strength of muscular contractions in the stomach and intestines. This helps move food and waste through the digestive tract more efficiently.

Can ginger help with gastroparesis?

Yes, ginger can be particularly helpful for accelerating gastric emptying in individuals with functional dyspepsia and may also benefit those with gastroparesis by stimulating antral contractions. It is important to discuss dietary changes with a doctor or dietitian, especially for severe motility issues.

Is apple cider vinegar a proven prokinetic?

No, apple cider vinegar is not a scientifically proven prokinetic. While some anecdotal reports suggest it may help with digestion by increasing stomach acid, clinical evidence is lacking, and its acidity could worsen acid reflux in some individuals.

Which type of kiwi is best for constipation?

Green kiwifruit is generally considered more effective for constipation due to its higher levels of fiber and the digestive enzyme actinidin, which helps promote gut motility.

Should I take peppermint oil for digestive problems?

Peppermint oil, particularly in enteric-coated capsules, can be beneficial for alleviating IBS symptoms and spasms by relaxing the smooth muscles of the bowel. However, those prone to acid reflux should be cautious, as it can relax the esophageal sphincter.

What is the difference between prokinetics and laxatives?

Prokinetics support the body's natural motility processes to improve digestion without causing the cramping or urgency often associated with laxatives. They help the gut move food along more effectively rather than forcing a bowel movement.

Are artichoke extracts effective for digestion?

Studies show that artichoke leaf extract, often combined with ginger, can improve symptoms of dyspepsia, such as bloating and nausea, partly by increasing bile flow and supporting small intestinal motility.