Constipation is never a fun thing to do, but people experience it every now and then, regardless of age. When you’re constipated, you feel like nothing can be done – which is why many people turn to laxatives and other over-the-counter medications. However, for many people, dealing with constipation in a natural way is a healthier practice.
While drinking tea alone can’t eliminate constipation, it can be part of an all-around toolkit that we turn to when we are constipated. Here’s what you need to know about treating constipation with tea, including safety, limitations, and what types of tea work.
Good to Know:
- There is little evidence that tea helps relieve constipation: the scientific evidence supporting the use of tea for constipation is limited to animal and cell studies. But anecdotally, many people find teas like senna, peel, and pu-erh tea helpful.
- But you shouldn’t rely on tea to help you go to the toilet: if you suffer from chronic or recurrent constipation, you shouldn’t treat it with tea. Make an appointment with your doctor to rule out any potential problems.
- Water is more effective for long-term constipation: While some teas may help with bowel movements, water is ultimately the best drink to stay hydrated and prevent constipation.
What Causes Constipation?
There are a variety of causes of constipation, some of which are out of your control.
While occasional constipation is usually caused by dehydration or dietary changes, more chronic constipation may have underlying causes, such as intestinal disorders and food allergies.
Occasional constipation is constipation that occurs infrequently and lasts only a few days or weeks. This constipation can usually be treated with lifestyle and diet changes. On the other hand, chronic constipation refers to constipation that lasts for more than six months.
Here are some of the two most common causes of constipation:
Diet low in fiber: Fiber helps maintain regular and comfortable bowel movements and supports overall gut health. Too little fiber intake can negatively affect digestive health and lead to constipation. If your diet is too low in fiber, you may become constipated. To increase your fiber intake and help your bowel movements return to normal, try eating plenty of high-fiber foods, such as fruits, vegetables, nuts, chia seeds, and legumes.
You have a medical condition: Constipation can be a sign of an underlying condition. In addition to gut-related conditions, such as irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD), other conditions, such as hypothyroidism, cancer, and diabetes, can also trigger constipation. If you’re following a healthy, high-fiber diet, drinking plenty of fluids, and exercising regularly but still have constipation, it’s important to have a healthcare provider get checked out the underlying cause.
You don’t drink enough water: Your digestive system needs a steady supply of fluid to stay healthy and maintain regular bowel movements. If you are dehydrated, it may cause difficulty with bowel movements. Dehydration can lead to occasional and chronic constipation, the latter being more common in older people. Your daily water needs depend on factors such as activity level and weight, but the National Academy of Medicine of United States recommends at least 91 ounces (2.7 liters) of water per day for adult women and 125 ounces (3.7 liters) per day for adult men6 to meet their hydration needs.
Your supplements or medications can disrupt your gut: Constipation is a common side effect of using certain medications, such as antidepressants, anti-seizures, opioid painkillers, and antipsychotics. Supplements, such as calcium and iron products, can also cause constipation. For example, some forms of iron, such as ferric sulfate, are more likely to trigger constipation than others, such as iron bisglycinate chelate.
You have food allergies or intolerances: Certain food allergies and intolerances can cause gastrointestinal symptoms, such as constipation. Allergies and intolerances to dairy, gluten, and other common food components have been linked to changes in stool, including constipation and diarrhea. According to a 2022 review, 30% of people with lactose intolerance experience constipation, a condition that affects about 65% of the global population. If you think constipation may be caused by a food intolerance or allergy, make an appointment with a healthcare provider for proper testing.
While these are the most common causes of constipation, it is important not to self-diagnose. If you’re experiencing constipation but aren’t sure what’s causing it, it’s best to have an evaluation by a healthcare provider who can rule out an underlying health condition and perform appropriate tests to pinpoint your gut problems.
How Does Tea Help?
Tea is a common home remedy for a wide range of ailments, from the occasional cold to a sore throat. But can tea help with constipation? It depends.
First of all, tea can replenish water, help with gastrointestinal health, and make stools soft and comfortable. In addition, some teas have a laxative effect, that is, they contain substances that promote intestinal peristalsis and stimulate bowel movements.
Although many people recommend certain teas when they are constipated, there is limited research on the effects of tea on constipation. However, some research suggests that certain teas, including multi-ingredient teas such as fennel tea and Smooth Move tea, may be beneficial for people with constipation. In addition, preclinical evidence (i.e., evidence from animal and test-tube studies) suggests that certain teas contain compounds with gut-stimulating activity.
How Much Tea Do I Need to Drink to Relieve Constipation?
The amount of tea you need to relieve constipation depends on the type of tea – in some cases, one cup of tea is sufficient, while in others you need more. It is important to note that drinking any tea helps to stay hydrated, which can help treat and prevent constipation.
Most studies that have looked at the effects of tea on constipation have been to consume tea in divided or multiple times throughout the day, so timing doesn’t seem to be that important (as long as the tea is caffeine-free). Caffeinated teas, such as green and black tea, can cause side effects such as jitteriness, anxiety, and insomnia if consumed in excess.
Additionally, safe dosage recommendations should always be followed when drinking teas that are specifically designed for laxatives, such as senna tea and cascara tea, as taking an excessive dose of any laxative can lead to side effects, some of which can be severe. For example, senna and cascala tea may cause serious health complications such as liver damage and rectal bleeding.