Best Tea for Constipation

Constipation is miserable

If you suffer from constipation, you know it’s THE WORST!  Feeling bloated, distended, sluggish, and uncomfortable takes over your mind and life.  Also, if you are someone who lives with chronic constipation, you have probably tried many things to find relief, and most of them haven’t worked.

This article will discuss the power of herbs and tea as an intervention for constipation.  And if those don’t help, we’ll tell you what to do next.

Hi, I’m Kari, an integrative and functional dietitian specializing in gut health.  I use a holistic approach to help you address your gut distress, identify the root cause, and help empower you to live free from digestive symptoms.

And before we start talking about solutions, let’s first make sure that we’re on the same page with what constipation is. 

What is constipation, really?

Although there is some debate about the exact definition of constipation, the easiest way to summarize it is if you’re not having a bowel movement daily, you’re constipated.  

Additionally, if your stool is hard and dry, it means that your colon is reabsorbing water, which can result in constipation.  Other symptoms of constipation include stools that are difficult to pass, or you may have a feeling of incomplete evacuation.  Finally, you may be constipated if your stools are small in diameter and/or volume. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3531555/

If constipation is something that you struggle with, especially chronically, it is always best to work with a healthcare professional to identify the root cause of your constipation so that you can undergo testing and implement personalized interventions.

Your doctor’s advice might not work.

If you are someone who suffers from constipation, especially chronic constipation, you have likely been told that you need to drink more water and eat more fiber.  And, if you’ve tried that, you likely know it rarely works. 

As a dietitian, I approach all of my client’s concerns from a holistic view. This means that I don’t want just to treat your symptoms (although that is important), but I also want to make sure that we’ve figured out WHY you’re having this issue to begin with. This takes a bit more detective work, but it is worth it when my clients finally get freedom from the symptoms that have been impacting their lives for far too long. 

Herbs for liver and bile support:

When you’re constipated, the movement of waste down your digestive tract is slowed or has come to a screeching halt. Not only does this make you feel like garbage, but it also could mean that your body is reabsorbing the very toxins that you’re trying to eliminate. 

What may surprise you is that supporting your liver and gallbladder health is important and an often overlooked step in alleviating constipation.  If you have liver congestion or poor bile flow, it can interfere with detoxification in the digestive system and body.  When this happens, motility can slow, and the elimination of toxins can be impaired.  

I have a few favorite herbs to support liver health: dock root, dandelion root, and licorice root. When you make a tea blend with all three, you get the benefits of all of them, which is even better. 

To make a liver support tea blend, mix 2 parts yellow dock root with 1 part dandelion root and 1 part licorice root. To prepare your tea, add 1-2 tablespoons of this blend to 8 ounces of hot water and steep for 5 minutes. I recommend drinking 2-3 cups throughout the day. 

Another option to consider is milk thistle. Milk thistle stimulates liver function, and rebuilds damaged liver tissue.  It is also used to support the gallbladder.

Last but not least, Triphala is an herbal remedy that is effective for people who have suffered from long-term constipation.  Triphala is used in Ayurvedic medicine for its ability to cleanse the body of toxins and to promote regularity.  It is a formulation of dried fruits from three herbal plants in equal amounts: Terminalia chebula (black myrobalan), Terminalia billerica (bastard myrobalan), and Phyllanthus emboli (Indian gooseberry). It is believed to restore the epithelium lining of the digestive tract, in addition to providing a mild laxative effect, without being habit-forming, unlike other laxatives. It is also high in polyphenols, vitamin C, and flavonoids, meaning that it is anti-inflammatory.  Triphala is available both in tea and capsule forms and may be combined with other herbs.  (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6052535/)

Now that we’ve talked through some herbs that support liver and bile function, let’s switch gears and consider the mucilaginous herbs that help support the lining of your GI tract.

Mucilaginous herbs:

One of the key components to alleviating constipation is healing the gut lining.  If your gut is inflamed or damaged, it can make constipation worse.  

Specific herbs, known as mucilaginous herbs, can be quite soothing to the inner mucous membrane lining of the lower intestines and colon.  They also swell up with water, providing a lubricating bulk that aids elimination.  

One of the most commonly used mucilaginous herbs is marshmallow root.  Marshmallow is a soothing herb and makes a tasty tea. And it isn’t just helpful for relief from constipation, it is also beneficial for sore throats, respiratory inflammation, and digestive issues.  

It can also be used to treat ulcers, urinary tract infections, and urinary issues.

Another common mucilaginous herb is slippery elm or Ulmus rubra.  Slippery elm is a tree that is native to North America and has been used by Native American tribes for centuries.  The inner bark of the slippery elm tree is rich in mucilage, and when mixed with water, this gives it a slippery and soothing texture.  When used for gut health, it provides a protective layer that coats the stomach and intestines, which helps to relieve irritation and inflammation.  This makes it a powerful herb for reducing constipation. (https://www.sciencedirect.com/topics/medicine-and-dentistry/ulmus-rubra)

Licorice root (Glycyrrhiza Galbraith) is an herbaceous legume native to the Middle East, southern Europe, and India.  It is often included in combinations of teas and supplements, as it offers a sweet flavor.  It is effective in the treatment of constipation due to its mild laxative effects.  Licorice root has a substance called glycyrrhizic acid, which can cause side effects, including increased blood pressure and decreased potassium levels.  DGL or deglycyrrhizinated licorice is the form of licorice root that has the glycyrrhizic acid removed, making it a very safe option.  DGL is a mucilaginous herb that helps boost the gut’s production of mucin to support the gastrointestinal lining.  It may also kill viruses, bacteria, and parasites.  It is especially effective for heartburn and reflux.  (https://pubmed.ncbi.nlm.nih.gov/20954962/)

Herbs for constipation:

Other herbs that can be added to your diet daily for constipation include carob powder, flaxseed, psyllium seeds, licorice root, and aloe vera.  Let’s dig in a bit.

Carob is a medicinal herb that has been used in Tunisian traditional medicine for gastrointestinal disorders, including constipation.  It contains high amounts of fiber, polyphenols, and flavonoids and provides a host of benefits, including being anti-inflammatory and antimicrobial, and it helps to reduce constipation. It has a delicious, sweet, chocolate taste and can be easily made into tea by adding carob pods and water into a pot and bringing to a boil for 30 minutes.  It is also easy to find as a tea.  It can be served hot or cold and I recommend drinking 2 to 3 cups per day. (https://pubmed.ncbi.nlm.nih.gov/28686965/)

Flaxseed is another powerful herb that can be used to relieve constipation and promote motility due to its high fiber content.  Consuming 1 to 4 tablespoons of flaxseed daily is the recommended dose, but be sure to use the ground form as your body cannot break down the hull of whole flaxseed.  It can easily be added to yogurt, smoothies, oatmeal, cereal, or used in baked goods.  Note that flaxseed oil is not effective in relieving constipation.  (https://pubmed.ncbi.nlm.nih.gov/29760761/)

Psyllium is a shrub-like herb (Plantago ovata) that grows throughout the world, particularly in the Mediterranean and India.  Psyllium husks work by providing a laxative effect by binding with water and digestive fluids in the large intestine to soften and bulk stool.  Fiber is also an important tool in optimizing the gut microbiome.  The recommended dosage for adults with constipation is 3.5 to 10 grams mixed into 8 ounces of water, 1-3 times daily.  It is best to start low and slow, and gradually increase the dose, otherwise, bloating and flatulence may occur. (https://pubmed.ncbi.nlm.nih.gov/37078654/) 

Aloe vera contains a component known as barbaloin, which plays a role as a laxative by enhancing motility and stimulating mucus secretion in the colon.  My favorite way to use aloe vera is by purchasing the juice, but it is also available as a supplement in powder or capsule forms.  When choosing aloe vera juice, be sure to purchase the inner fillet aloe vera rather than the whole leaf, as the whole leaf can be irritating to the gut and cause pain. (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6175553/) 

Senna is a commonly used herb for constipation, and although very effective, should be used with caution.  If used too often or too strongly, it can be habit-forming, which means that moving forward, it will be difficult for you to have bowel movements without it.

Teas for constipation

Below are some of my favorite tea recipes that you can prepare at home to help alleviate constipation. I believe the best place to purchase high-quality herbs is through Mountain Rose Herbs.

GI Soothe Tea

The following recipe is one of my favorites for an effective way to heal your GI lining and to soothe your gut.

1 oz. marshmallow root

½ oz. licorice root

½ oz. chamomile blossoms

¼ oz. ginger root

¼ oz. peppermint or spearmint tea

Instructions:

• Add ¼ cup of the tea mixture to a 1-quart glass jar or into a 4-cup French press.
• Fill the jar with boiling water and close the jar.  Let the herbs steep for 2 hours.
• Strain through a small mesh strainer or plunge the French press.
• Drink 1-2 cups daily.

Liver Cleansing Tea for Constipation

3 oz dandelion root

1 oz yellow dock root

2 oz burdock root

2 oz slippery elm bark

1 oz licorice root

1 oz flaxseed

⅛ oz senna leaf

⅛ oz turkey rhubarb root

Instructions:

Add 1-2 ounces of herb mixture to two cups of cold water and bring to a slow simmer over low heat.  Simmer gently for ten minutes.  Remove from heat and infuse for twenty minutes.  Strain.  Drink one cup in the morning and one cup in the evening. 

Laxative Tea When Nothing Else Works

1 oz slippery elm

1 oz flaxseed

4 oz fennel seed

2 oz licorice root

⅛  oz cinnamon bark

⅛  oz senna leaf (increase senna as necessary)

Instructions:

Add 1-2 ounces of herb mixture to two cups of cold water and bring to a slow simmer over low heat.  Simmer gently for ten minutes.  Remove from heat and infuse, keeping the pot covered for twenty minutes.  Strain.  Drink one cup in the morning and one cup in the evening.  Senna is the active laxative herb in this formula; increase it if necessary.

All of these herbs can be purchased from Mountain Rose Herbs.

Be sure to consult your medical professional if you have any questions or concerns or to determine if these herbs are right for you.  Please note that none of these herbs should be used in pregnancy or while breastfeeding unless done so under the supervision of a qualified healthcare practitioner.

Still Constipated?

While there are many options that you can try if you’re constipated, navigating herbs and teas to help alleviate constipation can be confusing and may not address the root cause of your slow motility.  Consider booking an appointment with me for the best recommendations for your unique needs.  Working together, we can delve into the root causes of your GI issues and create a customized plan just for you.  Contact me at www.gutbrainrd.com to learn more, or book a call for a free consultation.