For Parents — Free Guide
Why chronic heartburn and constipation are the same root-cause problem — and the natural protocol that solves both. Written by a Master Herbalist who discovered this trying to help her son, then found it works for adults too.
Written by Sarah Collins, Master HerbalistFirst, I want to say something that nobody said to me when I was deep in it: you are not imagining this. Whether it's you or your child suffering — your gut feeling is right. The fact that doctors keep dismissing the connection between your heartburn and your constipation does not mean nothing is wrong. It means the medical system is looking in the wrong place. This guide is my attempt to hand you some of them.
My son was born with severe reflux. Green, vinegar-smelling diapers from day one. Hours of screaming. A hoarse little voice from acid burning his throat constantly. As he got older, his behaviour started to really scare me. Fist-hitting, teeth-grinding, curled up on the couch in the fetal position, only wanting to stare at cartoons because the pain was too much to do anything else. I took him to every doctor I could find. I paid $500 out of pocket to see a paediatric gastroenterologist who told me, to my face, to stop doing research on Facebook.
I did not stop.
I spent thousands on chiropractors, naturopaths, energy healers, NAET. You name it, I probably tried it. I eventually went back to school and did my Master Herbalism diploma, partly just because I was so determined to understand what was going on inside my son's body. After years of research and a lot of trial and error, I finally figured it out. And today he is a completely different kid. Happy. Healthy. He poops every single day. His reflux is completely gone.
This guide is everything I wish someone had just handed me at the start. Use it, share it with another parent who needs it, and please remember: you know your child better than any doctor in a ten-minute appointment ever will.
Section 01
Here is the thing that took me years to piece together, and that I have genuinely never once heard a doctor explain properly. Reflux and constipation are not two separate problems. In a huge number of children, they are the same problem showing up at both ends of the digestive tract.
When the colon is backed up, it creates upward pressure. That pressure pushes against the stomach. The stomach pushes acid up into the esophagus. Your child is not producing too much acid. Their gut is so full from below that there is literally nowhere for the stomach contents to go but up. It is plumbing, not chemistry.
This is why antacids and acid suppressors don't fix reflux in these kids. They address the acid but not the pressure. The blockage stays. The upward push continues. And your child keeps screaming while doctors refill the prescription.
Once you understand this connection, everything else in this guide makes sense. The goal is not to suppress symptoms at either end. The goal is to get the gut moving, keep it moving consistently, and heal the inflammation that has built up from months or years of things not working the way they should.
Worth knowing
The colon is home to roughly 90% of the body's serotonin production. When it is backed up and inflamed, mood, sleep, and behaviour are all directly affected. This is not in your child's head. It is in their gut. Literally.
Enter your email and the rest unlocks instantly. No spam. You'll also be first to know when Unblocked launches.
No spam. Unsubscribe anytime. Your email goes directly to me, Sarah.
You're in! Scrolling down now...
Section 02
Before we get into what works, let's clear the deck. These are the things you will come across most often, and why I would not use them.
Polyethylene glycol 3350 is a petrochemical laxative not approved by the FDA for long-term use in children, and yet it gets prescribed for exactly that, every single day. The active ingredient, propylene glycol, is an industrial solvent. Parent communities have documented behaviour changes, anxiety, neurological symptoms, and gut microbiome disruption in kids using it long term. I threw mine in the garbage the day I read the label and recognised the same ingredient sitting right next to our truck antifreeze in the garage. An FDA safety study was commissioned years ago and has never been completed. I'll let you sit with that one.
Senna is a stimulant laxative. It works by irritating the colon wall into contracting, which sounds as unpleasant as it is. It can get things moving in a pinch, but with regular use the colon starts depending on that irritation and stops initiating contractions on its own. It also causes cramping and urgency that is genuinely awful, especially for a child who is already sensitive and in pain. Short term only, and honestly, avoid it if you can.
This is what most natural health communities recommend first, and I understand why. But it caused behaviour issues and stomach pain for us, and it makes me severely nauseous every time I try it. We are not alone in that reaction. What most people do not know is that the citric acid used in magnesium citrate production is manufactured through Aspergillus niger fermentation — a mould process. For adults and kids with gut sensitivity, mould reactivity, or MCAS, this can genuinely be a problem. If you tolerate it fine, it may work for you. But if you have ever felt worse on it, now you know why.
Almost always contain sugar, artificial colours, and gelatin. Sugar feeds the exact bacterial imbalances that drive gut dysfunction in the first place. On top of that they tend to have much lower doses of the active ingredient than capsules or powders, and the form is not well absorbed. Just skip them.
Too much isolated fibre without enough fluid can actually make constipation worse by adding bulk with no lubrication. Fibre from whole foods is always the better option. If you do use psyllium, it needs a lot of water and it is not a standalone solution. It is also not getting at the root of anything.
Section 03
The goal is simple: one soft, comfortable bowel movement every single day. No straining, no urgency, no pain. Just normal. Here is how to get there.
This is the magnesium form at the core of the Unblocked formula, and the one I come back to because it works. Magnesium oxide works osmotically — it draws water into the bowel, softens stool, and stimulates intestinal movement without forcing a harsh contraction the way stimulant laxatives like Senna do. There is no cramping, no sudden urgency, no dependency effect. Your body is not being overridden — it is being given what it needs to move on its own. At a therapeutic daily dose in healthy adults it is well tolerated, and clinical evidence from Japan supports its use for chronic constipation over extended periods. It is also the magnesium form that got things moving for us when nothing else had. That matters.
Dosing guidance
Start low and go slow. Begin around 200 to 400mg per day and adjust based on response over one to two weeks. Increase gradually until you reach one comfortable daily bowel movement. If stool becomes too loose, reduce the dose slightly. The sweet spot is different for everyone. Always consult your healthcare provider, especially for young children.
Vitamin C supports gut motility through a separate pathway from magnesium, which is why they work so well together. Clinical research has shown that vitamin C can improve transit time, particularly in slow-transit constipation. It also supports collagen production in the gut lining, which matters a lot when the tissue has been inflamed for months or years and needs to actually heal.
I use camu camu specifically, rather than synthetic ascorbic acid or kiwi extract. Camu camu is one of the most concentrated whole-food sources of vitamin C on the planet. Unlike ascorbic acid, it is not acidic in a way that aggravates reflux in sensitive people. It comes packaged with natural bioflavonoids and co-factors that help it absorb properly. And critically, it does not trigger reflux in people who are already dealing with acid sensitivity. Which is, you know, the whole point of this.
Combining magnesium and vitamin C
When you use both together, you typically need less of each. They work on motility through different mechanisms simultaneously. Start with smaller amounts of both rather than a high dose of one.
This one gets overlooked constantly. Fat lubricates the digestive tract and stimulates the gastrocolic reflex, which is the body's natural urge to have a bowel movement after eating. Coconut oil, butter, olive oil, and avocado are all great options. Adding a spoonful of coconut oil to a smoothie, oatmeal, or warm food is an easy way to sneak it in for kids who would not just eat a spoonful of oil off a spoon, because same.
Section 04
Magnesium and vitamin C both need water to do their job properly. Dehydration will undo a lot of what you are trying to accomplish, and kids are chronically under-hydrated without even realising it.
One thing I have always done is add a small splash of juice to my kids' water. Literally just a splash, enough to give it a hint of colour and a tiny bit of taste. They drink so much more when there is even the faintest flavour involved, and it still counts as hydration. This is not a compromise, it is just practical parenting.
A trick that actually works
When your kid asks for a snack, tell them to have a drink of water first. More often than not, they were actually thirsty. Hunger and thirst signals get confused really easily in kids and honestly in adults too. A glass of water will satisfy what they thought was a snack request more often than you would expect. Try it once and you will use it forever.
Warm liquids also help more than people realise. Warm water with a little lemon first thing in the morning, herbal teas, warm broth. All of these support the gastrocolic reflex and help get things moving. Building a warm drink into the morning routine is a small thing that adds up.
Electrolytes matter too. Magnesium works alongside other minerals, and a diet very low in sodium or potassium can interfere with how well everything functions together. Bone broth is a fantastic natural electrolyte source that kids will often drink happily when it is seasoned well. Coconut water is another easy option.
Section 05
This section does not show up in most constipation guides, and it should. As a herbalist, digestive bitters are one of the tools I reach for consistently, and the mechanism behind them is worth understanding.
Bitter herbs taken before meals trigger a reflex in the body that stimulates the production of digestive enzymes, stomach acid, and bile. Bile is produced by the liver, stored in the gallbladder, and released into the small intestine when you eat fat. Its job is to break fat down so it can be absorbed. But bile also acts as a natural lubricant for the colon. When bile flow is sluggish, the colon gets drier, stool gets harder, and transit slows down. Improving bile flow is a genuinely effective strategy for chronic constipation that almost nobody talks about.
Classic digestive bitters include dandelion root, gentian, artichoke leaf, burdock root, and orange peel. They are typically taken as a small amount of tincture in a bit of water about 10 to 15 minutes before a meal. The taste is intentional. It is the bitterness hitting your taste receptors that kicks off the whole digestive cascade. Yes, it tastes terrible. That is the point.
Herbalist note
Digestive bitters are generally more appropriate for older children and adults than for very young kids. For toddlers, focus on the magnesium, vitamin C, hydration, and fat strategies first. For school-age kids and adults, a good quality bitters tincture before meals can make a real, noticeable difference in both digestion and regularity. Look for a blend that includes dandelion root and artichoke leaf at minimum.
Section 06
Getting things moving is only half the job. When the gut has been backed up and inflamed for months or years, the tissue itself needs support. This is where medicinal herbs do something that magnesium and vitamin C just cannot do on their own.
Creates a natural mucilaginous coating along the entire digestive tract from the esophagus all the way through. Soothes inflamed tissue, supports the mucosal lining, and has published research behind its use for reflux and IBS. One of the most effective and well-tolerated gut herbs there is.
Similar demulcent action to slippery elm and works in synergy with it. Particularly effective for inflamed mucous membranes throughout the GI tract. Gentle enough for long-term daily use and appropriate for children.
A traditional botanical used for centuries to calm mucous membranes and reduce inflammation in the digestive tract. Adds a gentle anti-inflammatory layer that complements the demulcent herbs beautifully.
Epilobium angustifolium. One of my most-used herbs for the gut-brain connection. Research shows fireweed inhibits COX-2, a key inflammatory enzyme, and supports the nervous system of the gut. When chronic constipation has dysregulated the enteric nervous system, fireweed helps restore balance. It is also deeply anti-inflammatory for the gut lining itself.
These four herbs together address the inflammation, protect the mucosal lining, and support the nervous system of the digestive tract. They do not force anything. They create the conditions for normal function to quietly return on its own.
Section 07
I want to talk about this one specifically because it was the most isolating part of our whole experience. My son's behaviour was genuinely terrifying to watch. The fist-hitting, the teeth-grinding, the inconsolable screaming, the days where he just completely withdrew into himself and could not handle anything. We got referred to behavioural specialists. We were asked about autism. And the whole time, it was his gut.
Here is the science behind what we were living through. The gut and the brain are in constant two-way communication through the vagus nerve and the enteric nervous system, sometimes called the second brain. The gut produces roughly 90% of the body's serotonin. It also produces dopamine, GABA, and other neurotransmitters that regulate mood, focus, anxiety, and sleep. When the gut is chronically backed up and inflamed, this production gets disrupted. Directly and measurably. It is not abstract.
Chronic constipation also increases gut permeability, what a lot of people call leaky gut. When the gut lining is compromised, inflammatory compounds and bacterial byproducts can cross into the bloodstream and eventually reach the brain. The behavioural and neurological effects of this in children are still being formally researched, but parent communities have been documenting them for years. We were living them.
Where fireweed comes in
Fireweed (Epilobium angustifolium) is a herb I reach for specifically when the gut-brain connection is part of the picture. Its polyphenols inhibit COX-2, a key inflammatory enzyme in the gut, and research supports its role in calming the enteric nervous system. When the gut has been chronically dysregulated, fireweed helps settle the nervous system of the digestive tract itself. Less inflammation in the gut means less inflammatory signalling going up to the brain. My son's behaviour shifted as his gut healed. That was not a coincidence. Not even a little.
If your child has behavioural changes alongside digestive issues, you are not imagining a connection. The gut is where you look first. Get the constipation sorted, reduce the inflammation, support the gut lining, and give it time. A lot of parents report significant behavioural improvement once the gut is consistently regulated. I am one of them.
Section 08
You do not need to overhaul everything at once. Start with the most common triggers, watch what happens, and build from there. Small changes done consistently beat a perfect protocol you can't sustain.
Physical movement stimulates gut motility. Even a short walk after a meal helps. For children who are not quite mobile enough for that, abdominal massage is really effective. Use clockwise circular motions with gentle firm pressure, following the direction of the colon. For babies, the "I Love You" massage where you trace those letters on their belly is worth learning and doing every single day. YouTube it, there are great demos.
The gastrocolic reflex is stronger when the body expects food at a regular time. Consistent meal times, especially breakfast, help establish a regular bathroom routine. Sitting on the toilet at the same time each day, ideally 15 to 20 minutes after a meal, helps the body build the habit. Kids especially respond to routine here. Make it boring and predictable and that is actually a good thing.
Section 09
Babies need a much gentler approach, and any supplementation in infants should genuinely be discussed with your healthcare provider first. That said, here are the strategies that are generally considered safe and that a lot of parents find really helpful.
Important
Always consult your healthcare provider before giving any supplement to an infant. Signs of serious impaction in a baby (significant abdominal distension, vomiting, no wet diapers, obvious pain with no stool for 5 or more days) require medical attention, not a home guide.
Section 10
When your child has not gone in 36 or more hours and things are starting to feel urgent, here is the order of what to try before reaching for something harsh.
When to go to emergency
Severe abdominal distension, bile-coloured vomiting, significant pain, or no bowel movement for 48 or more hours in a child who normally goes daily warrants a trip to the emergency room. Trust your instincts. You know your child.
Section 11
Constipation is a symptom. It is telling you that something else is off. Getting things moving is the urgent first step, but if you want to actually get off the management treadmill, finding the underlying cause is the work that matters most.
The most common root causes worth looking into:
You do not need to chase all of these at once. Start with dietary changes, get things moving consistently, and then investigate further if the problem is not resolving. A lot of children improve dramatically with diet and herbal support alone. Others have a deeper root cause that needs to be found and addressed. Either way, getting daily bowel movements established first makes everything else much easier to assess and figure out.
Join the priority list for Unblocked — a supplement built specifically for constipation-driven reflux, formulated by a herbalist mom who lived it. Clean ingredients only. No propylene glycol, ever.
Join the Priority List