The 10 Best Herbal Teas to Relieve Constipation Naturally

Constipation is more common than most people admit. Whether caused by stress, low fiber diet, dehydration, or slower digestion, feeling “backed up” can be uncomfortable—and sometimes painful. While laxatives may work quickly, many people prefer a gentler, more natural solution. Enter herbal teas. For centuries, cultures worldwide have turned to herbal infusions to stimulate digestion, soften stools, and encourage regular bowel movements.

Certain teas act as mild, natural laxatives, while others help relax the digestive system, reduce bloating, or improve gut motility. In this guide, we explore the best teas to support healthy digestion and promote constipation relief—backed by science and herbal wisdom.

Why Tea Works: How Herbal Teas Support Constipation Relief

Drinking warm tea has a naturally soothing effect on the digestive tract. Herbal teas can:

• Hydrate the body, which softens stool
• Stimulate bowel movements
• Relax the intestinal muscles
• Reduce gas, bloating, and discomfort

Many digestion-supporting herbs contain compounds that increase gastric motility, support gut bacteria, or reduce inflammation in the intestines (1). Combined with the warmth of the tea, these herbs encourage smoother, more regular bowel movements.

Why You Might Be Constipated: Common Triggers You Should Know

Constipation is often linked to lifestyle and dietary habits. Common causes include:

• Low fiber intake (not enough fruits, vegetables, whole grains)
• Dehydration
• Sedentary lifestyle or lack of exercise
• Stress, anxiety, or disrupted routine
• Certain medications (painkillers, iron supplements, antidepressants)
• Ignoring the urge to pass stool
• Travel or schedule changes
• High dairy consumption for some people

Occasionally, constipation may signal an underlying condition such as irritable bowel syndrome (IBS), thyroid disorders, or gut microbiome imbalance.

Who’s More Likely to Experience Constipation? Key Risk Factors

Some individuals are more prone to constipation than others. You may be at higher risk if:

• You follow a low-fiber diet
• You drink less than 6–8 cups of water daily
• You’re over the age of 60
• You’re pregnant or postpartum
• You have a family history of digestive issues
• You experience chronic stress
• You have IBS-C (IBS with constipation)
• You regularly consume caffeine or alcohol (can dehydrate)
• Understanding these risk factors helps guide lifestyle changes alongside herbal tea use.

Top Teas for Constipation Relief: What to Sip When You’re Stuck

1. Senna Tea – A Powerful Herbal Laxative

Senna is one of the few herbal teas classified as a natural stimulant laxative. It contains compounds called sennosides, which stimulate bowel movements (2). Several clinical studies show senna to be effective for short-term constipation relief.

• Best for: Occasional constipation that needs fast relief
• Usage: Short-term only.

2. Peppermint Tea – Eases Cramps and Helps Digestion Flow

Peppermint relaxes the gastrointestinal (GI) muscles and can help relieve gas and bloating. It’s especially helpful for people with IBS-related constipation. Menthol in peppermint has antispasmodic effects that help make bowel movements more comfortable.

3. Ginger Tea – Boosts Digestive Motility

Ginger stimulates digestion by increasing gastric motility—the movement of food through the gut. Research shows ginger may improve digestion time and reduce constipation linked to sluggish metabolism or indigestion.

4. Dandelion Tea – A Natural Mild Laxative and Detox Tea

Dandelion acts as both a diuretic and a digestive stimulant. It may encourage bowel movements and stimulate bile production, helping break down food more efficiently (3). Useful for mild digestive sluggishness.

5. Licorice Root Tea – Soothes the Gut and Relieves Discomfort

Licorice root has anti-inflammatory properties and may help soften stools while calming the digestive tract (4). It’s often used for IBS or stress-related constipation.

6. Chamomile Tea – Relaxes the Gut and Reduces Stress-Constipation Link

Chamomile calms the nervous system and gut, making it helpful when constipation is linked to stress or anxiety. It also reduces gas and abdominal tension for more comfortable bowel movements.

7. Green Tea – Antioxidant Support for Digestion

Green tea contains compounds that support healthy digestion and metabolism. Consumed regularly, it may promote regularity by improving gut health and hydration.

8. Fennel Tea – Reduces Bloating and Supports Smooth Digestion

Fennel seeds have been used as a digestive aid for centuries. Fennel tea can help relax the colon, reduce gas buildup, and promote healthy bowel activity (5).

9. Lemon Tea or Warm Lemon Water – Hydrates and Stimulates the Bowels

Warm lemon tea helps stimulate the digestive system and hydrate the body—two key components of healthy bowel movements. Lemon also increases bile production, helping move food through the intestines.

10. Prune Tea – A Gentle Tea for Natural Relief

Prunes are known for relieving constipation due to sorbitol and fiber. Prune tea provides similar benefits in a gentler form and is excellent for daily use (6).

How Much Should You Drink? Safe Dosage & Brewing Tips

• 1–2 cups daily for mild teas like chamomile, peppermint, ginger, fennel, green tea
• Limit senna to 1 cup daily, for no more than 7 days
• Drink tea 30 minutes after meals for the best digestion support

Start slow: begin with one cup to see how your body responds.

Possible Side Effects: Don’t Overdo It

While herbal teas are generally safe, overconsumption may cause:

• Diarrhea or loose stools
• Stomach cramps
• Dehydration (from excess bowel movements)
• Electrolyte imbalance (from stimulant laxatives like senna)
• Pregnant or breastfeeding women should consult a doctor before drinking herbal laxative teas.

Can Tea Fix Constipation Long-Term? Realistic Outlook

Tea can provide short-term relief and digestive support, but lasting results require lifestyle changes. Combine herbal teas with more fiber, hydration, and movement for long-term digestive health.

Prevention: Keep Things Moving Naturally

• To maintain regular bowel habits:
• Eat 25–30g of fiber daily
• Drink 6–8 cups of water daily
• Exercise or walk regularly
• Limit processed foods
• Reduce stress
• Avoid delaying the urge to use the bathroom

Herbal teas can be a gentle and effective way to ease constipation, soothe digestive discomfort, and encourage regularity. Whether you choose peppermint to relax the gut, ginger to boost digestion, or senna for occasional quick relief, a warm cup of tea can offer comfort and support your digestive health—naturally.