Which tea is best to relieve constipation?

November 10, 2025 •

4 min read

According to the National Institutes of Health, around 16% of adults in the U.S. experience symptoms of constipation. Fortunately, many teas offer a natural and soothing way to help relieve this common digestive issue. Understanding which tea is best to relieve constipation can empower you to find gentle and effective relief.

Quick Summary

This guide explores various teas and their effectiveness in alleviating constipation. It covers natural laxatives like senna, soothing options such as peppermint, and other herbal remedies that support digestive health and promote bowel regularity.

Key Points

Senna Tea is a Powerful Stimulant: Contains sennosides that stimulate intestinal muscles for quick, short-term relief of occasional constipation.
Peppermint Tea Offers Gentle Soothing: The menthol in peppermint relaxes gastrointestinal muscles, which can alleviate cramping, bloating, and aid bowel movements.
Dandelion Root is a Mild Laxative and Diuretic: Supports digestion by increasing bile production and adding water to stool, acting as a gentle cleanser.
Stay Hydrated for Best Results: Regardless of the tea, adequate fluid intake is crucial for softening stool and preventing constipation, as dehydration makes stools hard to pass.
Use Stimulant Teas Cautiously: Potent laxative teas like senna should only be used for short periods to avoid dependency and side effects like cramping.
Combine with Lifestyle Changes: The best long-term strategy for regular bowel movements includes a high-fiber diet, plenty of water, and regular physical activity, alongside tea.
Consult a Professional for Chronic Issues: If you experience persistent constipation, it is important to speak with a healthcare provider before relying on herbal teas for a diagnosis and proper treatment.

Understanding Constipation and How Tea Can Help

Constipation is a common and uncomfortable condition characterized by infrequent or difficult bowel movements. While lifestyle factors like diet and exercise play a major role, drinking certain teas can provide significant relief. The benefits come from several mechanisms, including hydration, which softens stools, and specific herbal compounds that can stimulate or soothe the digestive tract.

Herbal teas are different from true teas (black, green, oolong), as they are made from various herbs, spices, or other plant parts. This distinction is important because the active ingredients and effects can vary widely. While stimulant laxative teas offer rapid, potent relief for occasional use, milder teas focus on soothing the gut and supporting overall digestive wellness.

Natural Stimulant Teas for Quick Relief

Stimulant laxative teas work by irritating the lining of the intestines, which causes muscle contractions that help move stool along. Due to their potent effect, these are generally recommended for short-term, occasional use only.

Senna Tea

Senna is arguably the most well-known natural laxative used in teas and is derived from the leaves and pods of the Senna alexandrina shrub. It contains compounds called sennosides, which are broken down by gut bacteria to stimulate intestinal muscles.

How it works: Stimulates colon contractions for a bowel movement, typically within 6 to 12 hours.
Best for: Occasional, short-term relief from constipation.
Caution: Not recommended for long-term or daily use due to the risk of dependency and electrolyte imbalance.

Cascara Sagrada Tea

Similar to senna, cascara sagrada is made from the bark of a tree and contains compounds that stimulate the bowels. It is a powerful laxative and should be used with caution and only for short periods.

Rhubarb Tea

Rhubarb also contains sennosides, providing a potent laxative effect. It has been used in traditional Chinese medicine for decades and is effective for treating constipation. Like senna and cascara, it is best for short-term use.

Gentle and Soothing Teas for Digestive Comfort

For those who experience discomfort alongside constipation, or need a milder approach, several teas offer gentle relief by relaxing the digestive muscles or supporting overall gut health.

Peppermint Tea

Often used as a digestive aid, peppermint tea is celebrated for its ability to soothe an upset stomach. The menthol in peppermint helps to relax the gastrointestinal muscles, which can reduce cramping and ease the movement of stool.

Ginger Tea

Ginger tea is well-regarded for its ability to calm digestive issues. The gingerol in ginger root stimulates digestion by increasing gastric emptying and can help relieve bloating and gas that often accompany constipation.

Chamomile Tea

Known for its calming effects, chamomile can also help soothe digestive troubles. Its anti-inflammatory properties can relax the muscles of the intestines and reduce inflammation in the gut, promoting bowel movements.

Dandelion Tea

Dandelion root tea acts as a mild laxative and diuretic. It may promote bile production, which helps with fat digestion and can add water to the stools, making them easier to pass. The root contains inulin, a prebiotic fiber that supports a healthy gut microbiome.

Comparison Table: Teas for Constipation Relief


Tea Type	Primary Mechanism	Speed of Relief	Best For	Caution/Consideration
Senna	Stimulant laxative; increases muscle contractions.	6-12 hours.	Occasional, short-term constipation.	Risk of dependency, cramps, and electrolyte imbalance with long-term use.
Peppermint	Relaxes gastrointestinal muscles.	Can be immediate for gas/bloating; regularity over time.	Mild constipation, bloating, and cramps.	Avoid if you have acid reflux.
Dandelion Root	Mild laxative; increases bile and adds water to stool.	Can take longer for noticeable effects.	Mild constipation, liver support, bloating.	Diuretic effect; ensure proper hydration.
Ginger	Stimulates digestion; increases gastric motility.	Can be immediate for nausea/bloating; regularity over time.	Constipation linked to poor digestion, gas, nausea.	Excessive intake can cause mild heartburn.
Magnesium Citrate (Supplemented)	Osmotic laxative; draws water into intestines.	30 minutes to 6 hours.	Colon prep, severe occasional constipation.	Powerful; meant for occasional, not daily, use.

Important Considerations and Best Practices

Hydration is Key

Regardless of the type of tea you choose, increasing your overall fluid intake is crucial for relieving and preventing constipation. Dehydration is a major cause of hard, difficult-to-pass stools, and warm tea is an excellent way to boost your hydration.

Start Slowly with Stimulants

With stimulant teas like senna, it is important to start with a low dose and follow package instructions carefully. Overuse can lead to dependency, meaning your bowels may eventually rely on the tea to function properly. For long-term digestive support, opt for milder teas and focus on diet and lifestyle changes.

Consult a Healthcare Professional

It is always wise to consult a doctor or a registered dietitian, especially if you have chronic constipation, are pregnant or breastfeeding, or take other medications. Some herbs can interact with drugs or be unsafe for certain conditions.

Lifestyle Changes Matter

While tea can be a helpful tool, it works best alongside a high-fiber diet, regular exercise, and adequate water consumption. Incorporating whole grains, fruits, and vegetables provides essential fiber that prevents constipation from occurring in the first place.

Outbound Link

For more in-depth medical information on constipation, you can refer to the official MedlinePlus drug information on Magnesium Citrate, a related osmotic laxative(https://medlineplus.gov/druginfo/meds/a619019.html).

Conclusion: Which Tea Is Best to Relieve Constipation?

The best tea for relieving constipation depends on your needs. For quick, occasional relief, senna tea is a potent stimulant laxative, but it must be used cautiously and short-term. For milder symptoms, bloating, and gas, soothing teas like peppermint, ginger, and chamomile are excellent choices for gentle comfort. Dandelion root tea provides a mild laxative effect while also supporting liver health. Ultimately, the most effective strategy involves combining a suitable tea with sufficient hydration, a high-fiber diet, and regular physical activity to promote long-term digestive wellness.

Frequently Asked Questions

Senna tea is one of the fastest-acting stimulant laxative teas. It typically produces a bowel movement within 6 to 12 hours after consumption. This is why many people prefer to drink it before bedtime for morning relief.

No, it is not safe to drink senna tea daily or for long periods. Prolonged use can lead to laxative dependency, electrolyte imbalances, and potential damage to the intestinal lining. Senna is intended for occasional, short-term relief only.

Peppermint tea contains menthol, which helps relax the muscles of the digestive tract. This relaxation can ease spasms, reduce bloating, and help move stool through the intestines more smoothly, providing gentle relief from constipation.

Green tea can help, primarily due to its caffeine content, which acts as a mild stimulant for bowel movements. It also contains polyphenols that support a healthy gut microbiome. However, it is a milder option compared to dedicated laxative teas.

For chronic constipation, it's generally best to avoid over-relying on stimulant laxative teas like senna. Instead, focus on dietary fiber, adequate hydration, and regular exercise. Milder, soothing teas like peppermint or chamomile are better for long-term digestive comfort.

Pregnant women should consult a healthcare provider before taking any herbal teas for constipation. Many potent laxative herbs like senna and cascara are not safe during pregnancy. Milder remedies like increasing fluid intake, dietary fiber, and light exercise are often safer options.

The time it takes for tea to work varies depending on the type. Stimulant teas like senna typically work within 6-12 hours. Milder teas like peppermint or ginger may provide more immediate relief from bloating and cramping, with improved regularity observed over time with consistent, moderate use.