Does Molasses Help You Have a Bowel Movement?

November 25, 2025 •

4 min read

Recent research confirms the use of blackstrap molasses as an effective remedy for functional constipation in children. This sticky, sweet byproduct of sugar production has been used for generations as a folk remedy, and its high magnesium content is often cited as the reason that molasses helps you have a bowel movement. However, the efficacy and safety for adults are less clinically established, and it is important to understand the mechanisms and appropriate usage.

Quick Summary

This guide examines the evidence regarding molasses as a natural remedy for constipation, focusing on its magnesium content and osmotic properties. It compares its effectiveness to other common remedies and outlines proper usage and important considerations.

Key Points

Magnesium is the Key: Blackstrap molasses contains a high concentration of magnesium, a mineral that functions as a natural osmotic laxative by drawing water into the intestines to soften stool.
Mechanism of Action: The magnesium in molasses helps relax intestinal muscles and promotes rhythmic contractions (peristalsis) to facilitate bowel movements.
Best for Occasional Use: Due to its high sugar content, molasses is not recommended for daily or long-term use as a laxative.
Children's Use Supported by Research: Some studies have confirmed the effectiveness of oral blackstrap molasses syrup for treating functional constipation in children.
Adult Evidence is Anecdotal: The evidence for molasses' effectiveness in adults is largely based on traditional use and anecdotal reports, with limited robust clinical research.
Consider Prune Juice Instead: Prune juice contains fiber and sorbitol, with strong clinical evidence supporting its effectiveness for constipation relief.
Watch the Sugar Content: A high sugar load in molasses makes it unsuitable for regular consumption, particularly for individuals with diabetes or those watching their caloric intake.
Safety Concerns: Molasses enemas can be dangerous, with documented reports of serious complications. Oral use is safer, but moderation is key.
Holistic Approach is Best: For chronic constipation, a high-fiber diet, proper hydration, and exercise are superior to relying on molasses.

Understanding How Molasses Can Help Digestion

Blackstrap molasses is the final byproduct of the sugar refining process, resulting in a dark, viscous liquid rich in vitamins and minerals. Unlike refined sugar, blackstrap molasses retains significant amounts of magnesium, potassium, and other nutrients. These components are the primary reason for its traditional use as a digestive aid.

The Role of Magnesium in Relieving Constipation

Magnesium is a mineral known for its natural laxative effect. It works in two primary ways to help alleviate constipation:

Drawing Water into the Intestines: Magnesium is an osmotic agent, meaning it pulls water from surrounding tissues into the intestines. This extra fluid softens the stool and increases its bulk, making it easier to pass.
Relaxing Intestinal Muscles: Magnesium helps relax the smooth muscles in the intestinal walls. This promotes the rhythmic contractions, or peristalsis, necessary to move waste through the colon effectively.

Other Compounds That May Aid Bowel Movements

While magnesium is the main active ingredient, other compounds in molasses contribute to its digestive benefits:

Potassium: Blackstrap molasses is a good source of potassium. Low levels of this mineral can sometimes lead to constipation, so replenishing it can help restore normal muscle contractions in the digestive tract.
Polysaccharides: Some researchers suggest that the polysaccharides, a type of carbohydrate found in molasses, may act like dietary fiber. While molasses contains no actual dietary fiber, these compounds may help improve stool consistency.

Comparison of Molasses to Other Constipation Remedies


Remedy	Primary Mechanism	Nutritional Benefits	Scientific Evidence (Adults)	Common Side Effects	Onset of Action	Best For
Blackstrap Molasses	Magnesium-induced osmotic effect and muscle relaxation.	Rich in iron, calcium, and potassium.	Primarily anecdotal, with limited robust clinical trials. Studied in children with success.	Potential for diarrhea and high sugar intake.	Variable; can be overnight with a single dose.	Mild, occasional constipation; mineral supplementation.
Prune Juice	High in fiber and sorbitol, a natural sugar alcohol.	Good source of fiber, vitamin C, and iron.	Considered effective and superior in relieving constipation according to some studies.	Gas, bloating, and diarrhea if consumed in excess.	2–5 hours; consistent daily use increases effectiveness.	Common, occasional constipation; a well-regarded first-line therapy.
Magnesium Citrate	Strong osmotic laxative that pulls significant water into the colon.	Purely a supplement; no broad nutritional value.	Widely recognized and clinically proven for treating constipation.	Diarrhea, cramping, nausea.	30 minutes to 3 hours.	Clearing the bowel for medical procedures or severe constipation.
Dietary Fiber	Adds bulk to stool and absorbs water.	Found in fruits, vegetables, and grains.	Strong clinical evidence for both prevention and treatment.	Gas and bloating, especially with rapid increase.	Gradual improvement over days or weeks.	Long-term constipation prevention and management.

How to Use Molasses for Constipation Relief

If you choose to use molasses, it is important to start with a small amount and monitor your body's reaction. It is not recommended for daily, long-term use due to its high sugar content.

Preparation: Mix 1–2 tablespoons of blackstrap molasses into a cup of warm water, milk, or fruit juice. Warm water or milk can help enhance the laxative effect.
Timing: Take the mixture before bed, allowing it to work overnight. The effects may be noticeable by morning.
Dosage: Start with one tablespoon and, if necessary, increase to two. Do not exceed this amount, as it can lead to loose stools and other side effects.
Consistency: Use only as an occasional treatment rather than a daily regimen. For chronic constipation, a diet rich in fiber and adequate hydration are better long-term solutions.

Important Considerations and Potential Risks

While generally safe for occasional use, molasses is not without risks. Its high sugar content is a concern for individuals with diabetes or those managing blood sugar. Excessive consumption can also lead to weight gain. There are also potential risks related to the high concentration of acrylamide in some molasses, a chemical with possible carcinogenic properties, though human studies on its impact are mixed. For this reason, consumption should be limited.

Additionally, serious complications have been reported, particularly when used in enemas. A study documented severe cardiopulmonary complications in children who received milk and molasses enemas, leading to aggressive medical intervention and, in one case, death. This underscores the critical importance of consulting a healthcare provider before administering any enema, especially to children.

Conclusion: A Traditional but Cautious Approach

Blackstrap molasses does have a basis for its traditional use in relieving constipation, primarily due to its high magnesium content, which acts as a mild osmotic laxative and muscle relaxant. For occasional constipation in adults, it can offer some benefit. However, its effectiveness is not as robustly backed by clinical evidence as other remedies like prune juice or specific magnesium supplements. Given its high sugar content and the limited research on its long-term use for digestive health, it is best approached with caution and used only as an occasional, short-term solution. Always prioritize a high-fiber diet, adequate hydration, and regular exercise for healthy and consistent bowel movements. For persistent or chronic constipation, a conversation with a doctor is the best course of action.

Potential Authoritative Outbound Link

Mayo Clinic - Constipation Information

Frequently Asked Questions

For constipation, blackstrap molasses is the most commonly recommended type because it is the most concentrated and contains the highest levels of vitamins and minerals, including the magnesium that provides the laxative effect.

When taken before bed, molasses can sometimes help produce a bowel movement by the next morning. However, the onset of action can vary depending on the individual and the severity of the constipation.

No, prune juice is generally considered a more effective and reliable natural laxative than molasses. Prune juice's effects are clinically proven and based on its high fiber and sorbitol content, which directly address constipation.

No, molasses is not recommended for daily use. Its high sugar content can contribute to weight gain and blood sugar issues over time. For long-term management, focus on dietary fiber, fluids, and exercise.

Yes, potential side effects include diarrhea, cramping, and bloating, especially if too much is consumed. It is crucial to start with a small dose and increase it gradually if needed.

Molasses has a laxative effect primarily because of its magnesium content. Magnesium is a natural osmotic agent that draws water into the intestines, softening stool and stimulating muscle contractions for easier passage.

While some studies have shown oral blackstrap molasses to be safe and effective for treating constipation in children, it should only be administered under the guidance of a healthcare professional. Molasses enemas are particularly dangerous and should be avoided.