Is Rhubarb Good for the Bowels? The Full Digestive Health Guide

November 21, 2025 •

5 min read

According to a 2022 study published in MDPI, rhubarb extract effectively improved stool frequency and consistency in middle-aged adults experiencing constipation. This and other research confirm that yes, rhubarb is good for the bowels, offering a potent natural laxative effect through its unique compounds.

Quick Summary

Rhubarb promotes bowel movements through stimulant anthraquinones and dietary fiber, helping relieve short-term constipation. Proper preparation is essential, as are precautions for dosage and duration of use to prevent adverse effects like electrolyte imbalance.

Key Points

Stimulant Laxative: Rhubarb's anthraquinone compounds stimulate intestinal contractions and inhibit water absorption in the colon, leading to a powerful laxative effect.
High in Fiber: The dietary fiber in rhubarb adds bulk to stool and promotes regularity, complementing its stimulant effects.
Short-Term Use Advised: Due to its potency, rhubarb should only be used for short-term constipation relief to prevent dependency and electrolyte imbalances.
Gut Microbiome Support: Recent studies suggest rhubarb can positively influence gut flora by promoting butyrate-producing bacteria and short-chain fatty acids, which improves stool consistency.
Safety Precautions: Never consume rhubarb leaves due to their toxic oxalic acid content. Always consult a healthcare provider for proper dosage and use, especially if you have pre-existing health issues.
Cooking Alters Effects: Cooking rhubarb can reduce its potent laxative effect, resulting in a milder action on the bowels compared to its raw form.

The Dual Action of Rhubarb for Bowel Health

For centuries, rhubarb has been utilized in traditional medicine, particularly for its powerful effects on the digestive system. The beneficial properties of rhubarb are primarily attributed to two components: dietary fiber and a group of stimulant compounds called anthraquinones. These two elements work in concert to promote regular and healthy bowel function, making the answer to the question, "Is rhubarb good for the bowels?", a resounding yes.

How Anthraquinones Work as a Stimulant Laxative

The most significant contribution of rhubarb to bowel health comes from its anthraquinone content. These compounds, which include sennosides, are metabolized by intestinal bacteria into active components that stimulate contractions of the colon's smooth muscle. This increased intestinal motility helps to push waste through the system more efficiently. Furthermore, anthraquinones can affect water absorption in the colon. Specifically, they can inhibit the transport of water from the luminal side of the colon back into the body, causing the stool to retain more moisture. The combination of increased motility and higher water content makes stools softer and easier to pass.

The Role of Dietary Fiber

Rhubarb is also a good source of dietary fiber, with a single cup of diced raw rhubarb containing over 2 grams. Fiber contributes to bowel regularity in two ways. Soluble fiber dissolves in water to form a gel-like material, which helps soften stools and normalize bowel movements. Insoluble fiber adds bulk to the stool, promoting a sense of fullness and stimulating the intestines to move contents along. The fiber in rhubarb is particularly beneficial for creating a bulking action that encourages consistent elimination.

Potential Risks and Precautions for Rhubarb

While rhubarb is beneficial for bowel function, it is not without risks, and proper usage is key to avoiding side effects. The potency of rhubarb means it should generally only be used for short periods, and never the leaves, which are toxic.

Side Effects of Overuse

Electrolyte Imbalance: Long-term use of rhubarb as a laxative can lead to a depletion of potassium, which is crucial for heart function. This can cause muscle weakness and potentially irregular heart rhythms.
Laxative Dependence: Prolonged use of stimulant laxatives like rhubarb can result in the bowels becoming dependent on them. The intestines may cease to function normally without the stimulant, leading to a "lazy bowel" effect.
Stomach Upset: In some individuals, the stimulating effect of rhubarb can cause cramping, stomach pain, and nausea.

Oxalic Acid Content

Rhubarb stalks contain oxalic acid, which can pose risks in high concentrations or for individuals with pre-existing conditions like kidney stones. The leaves, which are high in oxalic acid, must always be discarded and never consumed. For those using rhubarb medicinally, it is often recommended to use standardized extracts where oxalic acid levels are controlled.

How to Use Rhubarb for Bowel Health

For culinary use, rhubarb stalks are typically cooked, often with sugar to balance their tartness. When it comes to medicinal applications for constipation, different preparations may be used.

Using Rhubarb Effectively

Consume the Stalks: Ensure you are only eating the rhubarb stalks, which contain the beneficial fiber and anthraquinones, and always discard the leaves.
Cooked vs. Raw: Cooking rhubarb will change its chemical composition and can alter its medicinal properties. While raw rhubarb has a strong purgative effect, cooked rhubarb's effects are often more gentle and gradual.
Short-Term Relief: For occasional constipation, using rhubarb for a short period (not more than two weeks) can be effective. This helps avoid the risks of laxative dependency and electrolyte imbalance.
Consider Rhubarb Extract: Extracts can provide a standardized dosage of the active compounds. A study found that even lower doses of rhubarb extract were effective in improving transit time for middle-aged constipated patients.
Stay Hydrated: Since rhubarb's laxative effect depends on water retention in the colon, drinking plenty of fluids is essential when using it for bowel health.

A Comparison of Raw vs. Cooked Rhubarb for Bowel Health


Feature	Raw Rhubarb	Cooked Rhubarb
Processing	Sliced, but not heated. Leaves must be discarded.	Prepared by stewing, baking, or roasting.
Laxative Potency	Stronger, more potent laxative effect.	Milder, more gradual laxative effect.
Mechanism	Stimulates more intense bowel contractions and water retention due to less processed anthraquinones.	The processing heat can degrade and alter some of the anthraquinones, leading to a reduced purgative effect.
Digestion	Can be very tart and may cause discomfort for some. High fiber content aids digestion.	Easier to digest and more palatable when combined with sugar or other ingredients. Fiber content remains beneficial.
Key Use	Often used for acute, short-term constipation relief in traditional applications, but caution is advised due to strength.	Suitable for more gradual, gentle relief. More commonly used in culinary applications for overall digestive support.

The Gut Microbiome Connection

Emerging research indicates that the benefits of rhubarb extend beyond its direct laxative effect, involving a positive interaction with the gut microbiome. A 2022 placebo-controlled trial found that supplementing with rhubarb extract promoted butyrate-producing bacteria and short-chain fatty acids (SCFAs) in middle-aged constipated adults. These changes in the gut flora are beneficial for overall gut health and can contribute to improved stool consistency.

Conclusion

Is rhubarb good for the bowels? The evidence supports its use for relieving constipation, thanks to its high fiber content and potent anthraquinone compounds. It acts as a stimulant laxative, promoting both intestinal motility and increased water content in the stool. However, it is crucial to use rhubarb responsibly and for short-term purposes to avoid potential side effects like electrolyte imbalance and laxative dependence. By understanding the mechanisms and respecting the necessary precautions, individuals can safely utilize rhubarb's benefits for their digestive health. For more detailed information, consider exploring studies on the topic from reputable sources like the National Institutes of Health. For example, research into how rhubarb affects the gut microbiome provides further insights into its effectiveness.

Disclaimer: This information is for educational purposes only and should not be considered medical advice. Always consult a healthcare professional before using rhubarb or any other supplement for medicinal purposes, especially for chronic conditions or if you are taking other medications.

Frequently Asked Questions

The anthraquinones in rhubarb give it a laxative effect that can cause diarrhea. Interestingly, rhubarb also contains tannins that have anti-diarrheal effects. Due to the higher concentration of laxative compounds, particularly when raw, rhubarb is more likely to cause a bowel movement than constipation.

Yes, rhubarb tea can be used to help relieve constipation. It works similarly to other herbal laxative teas like senna because it contains sennosides, a type of anthraquinone. It is recommended for short-term use and that you follow recommended dosages.

The laxative effect of rhubarb is generally noticeable within a few hours of consumption. The exact time can vary based on the individual, the amount consumed, and whether it is raw or cooked, with raw preparations acting more quickly.

No, you must never eat rhubarb leaves. They contain high concentrations of oxalic acid, which is poisonous and can be harmful to your kidneys.

Rhubarb is not safe for everyone. People with kidney stones, intestinal obstruction, colitis, or Crohn's disease should avoid it due to its oxalate content and potent stimulant effect. Long-term use is not recommended and should only be done under medical supervision.

When preparing rhubarb, be sure to use only the stalks and discard the leaves. You can stew, roast, or bake the stalks, often with a little sugar, to make it more palatable and to potentially reduce the intensity of its laxative effect compared to raw use.

Rhubarb has a unique dual action: its anthraquinones are laxative, while its tannins are astringent and can combat diarrhea. The effect depends on the preparation, with raw or less processed rhubarb having a stronger laxative effect and cooked or prepared versions potentially being milder. However, it's typically known for its purgative properties.