Best Teas for Constipation: 6 Science-Backed Options

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The best teas for constipation are not a replacement for medical care, but a few do have real evidence behind them — and a few others are popular mostly on tradition.

If you’re reaching for a warm cup to help things move along, it helps to know which teas are backed by clinical studies, which are gentle motility supporters, and which carry side effects serious enough that you should check with a pharmacist first.

This guide walks through six teas used for constipation, what the research actually says, how to brew each one, and when tea is not the right answer.

Constipation is one of the most common digestive complaints in the United States, affecting roughly 16% of adults and about a third of people over 60 [NIDDK, 2018]. For most people, short-term constipation responds to simple changes — more fiber, more fluids, more movement [NIDDK, 2018]. Certain teas can play a supporting role, but the strength of the evidence varies a lot from one tea to the next, and that matters.

Quick Comparison: What the Evidence Actually Says

Before you pick a tea, it helps to see how each one stacks up. The table below summarizes strength of evidence, how each tea is thought to work, and who should be cautious.

Tea	Evidence Level	How It May Help	Key Caution
Senna	Strong (FDA-approved laxative)	Stimulates colon; increases fluid secretion	Max 1 week without doctor; cramps; interactions
Peppermint	Moderate (IBS; indirect for constipation)	Relaxes gut smooth muscle (antispasmodic)	May worsen reflux / heartburn
Ginger	Limited (gastric, not colonic, motility)	Speeds stomach emptying; may ease nausea	May interact with blood thinners
Fennel	Limited; mostly traditional	Reduces gas, bloating, cramping	Possible allergy; hormone-sensitive conditions
Licorice root	Limited; known safety issues	Mild laxative and anti-inflammatory effect	Can raise blood pressure; hypokalemia risk
Green / black tea	Very limited for constipation	Caffeine may stimulate colonic activity	Tannins & dehydration can worsen constipation

1. Senna Tea — The Only One That’s FDA-Approved

Senna is the one entry on this list that has real regulator-level backing. The U.S. Food and Drug Administration lists senna as an over-the-counter stimulant laxative, and it is on the World Health Organization’s List of Essential Medicines [MedlinePlus, 2022]. The active compounds, called sennosides, are not absorbed in the upper gut — instead, bacteria in the colon break them down into metabolites that draw fluid into the bowel and stimulate peristalsis, usually producing a bowel movement within 6 to 12 hours [NIH LiverTox, 2020].

Because senna acts directly on the colon, it is effective — but it is also the tea with the most cautions. It is meant for short-term use only.

The label warning on most senna products advises against taking it for more than one week without medical supervision, because long-term use can lead to laxative dependence, electrolyte loss, and rare but documented cases of liver injury [NIH LiverTox, 2020]. Learn more about

For a broader look at plant-based options beyond tea, see our guide to herbs for constipation.

How to brew senna tea

• Use 1 teaspoon (about 1 g) of dried senna leaves per cup of freshly boiled water.
• Steep, covered, for 5 to 10 minutes — longer steeping pulls out more sennosides and increases the laxative effect.
• Strain and drink at bedtime. Expect a bowel movement in 6 to 12 hours.
• Limit to one cup per day, and no more than one week at a time unless your doctor tells you otherwise.

2. Peppermint Tea — Better for Cramps Than for Constipation

Peppermint has the second-best evidence on this list, but the picture is more nuanced than most tea articles admit.

A 2019 meta-analysis of 12 randomized trials involving 835 patients with irritable bowel syndrome (IBS) found that enteric-coated peppermint oil significantly improved overall IBS symptoms and abdominal pain compared with placebo [Alammar et al., 2019].

A 2022 update was more cautious, concluding that peppermint oil is still superior to placebo but that the overall quality of evidence is very low and more rigorous trials are needed [Ingrosso et al., 2022].

Two important caveats. First, the trials tested enteric-coated capsules, not brewed tea — the dose in a tea bag is much lower. Second, the evidence is for IBS symptoms (cramping, bloating, pain), not specifically for constipation.

Peppermint’s menthol has a real antispasmodic effect on gut smooth muscle, which is why a warm cup can ease the cramping that often goes with constipation. Just don’t expect it to reliably produce a bowel movement the way senna does.

Peppermint tea is a reasonable choice if your constipation comes with bloating, gas, and lower-abdominal cramping. If you have IBS specifically, our deeper anti-inflammatory diet for IBS guide covers additional food-based strategies.

How to brew peppermint tea

• Use 1 to 2 teaspoons of dried peppermint leaves (or a tea bag) per cup of boiled water.
• Cover and steep 5 to 10 minutes to trap the menthol-rich essential oils.
• Strain, then sip warm. A squeeze of lemon can add vitamin C without altering the gut effects.
• Two to three cups a day is a reasonable upper limit.

People with gastroesophageal reflux disease (GERD) or a hiatal hernia should be careful — peppermint relaxes the lower esophageal sphincter and can make heartburn worse.

3. Ginger Tea — A Gentle Motility Support

Ginger’s reputation for digestion is real, but the evidence points mostly to the upper gut, not the colon.

In a double-blind trial of 24 healthy adults, 1,200 mg of ginger cut the time it took the stomach to half-empty from 26.7 minutes to 13.1 minutes compared with placebo [Wu et al., 2008].

A follow-up study in patients with functional dyspepsia showed a similar speed-up in gastric emptying [Hu et al., 2011].

That’s useful context. Faster gastric emptying can ease the heavy, backed-up feeling that often accompanies constipation, and ginger may help with the nausea some people get from straining.

But direct evidence that ginger tea speeds up colonic transit — the thing that actually matters for constipation — is limited. Think of ginger tea as a supportive option that pairs well with fiber and hydration, not a primary laxative.

How to brew ginger tea

• Slice a thumb-sized piece (about 2 to 3 cm) of fresh ginger root.
• Simmer in 2 cups of water for 10 to 15 minutes — the longer you simmer, the stronger the flavor.
• Strain into a mug. A teaspoon of honey or a squeeze of lemon rounds out the heat.
• People on blood thinners like warfarin should check with a pharmacist before drinking ginger tea regularly — ginger has mild antiplatelet effects.

4. Fennel Tea — Traditional, Comforting, Lightly Studied

Fennel seeds have been used across Mediterranean and South Asian cultures as a digestive after meals, and the tea is popular for bloating and gas.

The active compound, anethole, has antispasmodic properties and may relax gut smooth muscle, which could indirectly help with the cramping that accompanies constipation. Human trials specifically evaluating fennel tea for constipation are sparse, so most of the support is traditional rather than clinical.

Fennel is a reasonable, gentle option if you’re trying to ease post-meal bloating without taking a stimulant laxative. Pregnant women should talk to their obstetrician first — fennel contains plant compounds with mild estrogen-like activity, and strong infusions are generally not recommended during pregnancy.

How to brew fennel tea

• Lightly crush 1 to 2 teaspoons of fennel seeds to release the oils.
• Pour 1 cup of just-boiled water over the seeds.
• Cover and steep 7 to 10 minutes, then strain.
• Drink after meals. The flavor is naturally sweet; avoid adding much sugar.

5. Licorice Root Tea — Effective but Not for Everyone

Licorice root is traditionally used as a mild laxative and demulcent (soothing to the gut lining). It can help with occasional constipation, but it carries the most serious safety profile on this list.

Licorice contains glycyrrhizin (also called glycyrrhizic acid), which inhibits an enzyme in the kidney that normally breaks down cortisol.

The result is sodium retention, potassium loss, and rising blood pressure.

The National Center for Complementary and Integrative Health warns that even small amounts of glycyrrhizin have been linked to severe side effects — including irregular heartbeat and cardiac arrest — in people with high blood pressure, heart disease, or a high-salt diet [NCCIH, 2020].

There are real case reports in the peer-reviewed literature of hypertensive emergencies in people who simply drank several cups of licorice tea per day. If you have high blood pressure, heart or kidney disease, low potassium, or take diuretics, skip this tea entirely. A deglycyrrhizinated licorice (DGL) product is safer for heartburn, but it lacks most of the laxative effect.

How to brew licorice root tea (if it’s safe for you)

• Use 1 teaspoon of dried, chopped licorice root per cup of water.
• Simmer 7 to 10 minutes, then strain.
• Limit to 1 cup occasionally — not daily, and not for more than a few days at a time.
• Stop immediately if you notice swelling, headaches, muscle weakness, or a rapid heartbeat.

6. Green and Black Tea — A Weak Option, With Trade-offs

Green and black tea are often included in constipation lists because caffeine can stimulate colonic muscle activity — which is why a morning coffee or cup of tea sometimes triggers a bowel movement. That effect is real, but it’s modest and short-lived, and it has never been rigorously tested against placebo specifically for constipation.

There are two offsetting issues. First, the tannins in green and black tea have an astringent effect that can make stools firmer, not softer, if you overdo it.

Second, the mild diuretic effect of caffeine can nudge you toward dehydration, which is one of the most common drivers of constipation in the first place.

If you enjoy green or black tea, drink it — but also drink plenty of plain water, and don’t rely on it as a constipation remedy.

What Actually Works: The Core of Constipation Relief

Before or alongside any tea, the NIDDK and Mayo Clinic agree on the foundation: eat enough fiber, drink enough water, and move your body daily [NIDDK, 2018]. Adults need roughly 22 to 34 grams of fiber a day, and most Americans get less than half that [NIDDK, 2018]. Ramp up fiber slowly over a couple of weeks to avoid gas and bloating. Pair it with at least 6 to 8 glasses of fluid, because fiber without water can actually make constipation worse.

If constipation is a new or worsening problem, it’s also worth checking the list of possible causes — see our article on whether constipation can cause fever. For a fuller picture of plant-based digestive support, our herbs for intestinal health guide is a good next stop, as is the essential oils for constipation article for complementary approaches.

Who Should Avoid These Teas

Not every tea on this list is safe for every person. Talk to your doctor or pharmacist before using any of the teas below if any of the following apply:

• Pregnant or breastfeeding women: Senna, licorice, and strong fennel infusions are generally not recommended.
• Children under 12: Senna may be used in children only under medical supervision; licorice should be avoided.
• People with high blood pressure, heart disease, or kidney disease: Avoid licorice tea. Be cautious with caffeinated green or black tea in large amounts.
• People taking diuretics, digoxin, warfarin, or corticosteroids: Senna can lower potassium and interact with digoxin; licorice compounds the risk; ginger may increase bleeding risk on blood thinners [MedlinePlus, 2022].
• People with IBD, bowel obstruction, appendicitis, or unexplained abdominal pain: Avoid all stimulant laxative teas — including senna — until you’ve been evaluated.
• People with GERD or hiatal hernia: Peppermint can worsen reflux.

Red-Flag Symptoms: When to Skip Tea and See a Doctor

Constipation is usually not dangerous, but some symptoms mean you should get medical care rather than reach for another cup of tea [Mayo Clinic, 2023]:

• Blood in your stool or black, tarry stools
• Severe or worsening abdominal pain
• Unintended weight loss
• Vomiting or inability to pass gas
• A sudden, persistent change in your normal bowel pattern (especially over age 50)
• Constipation that lasts more than three weeks despite diet and lifestyle changes

Older adults are especially vulnerable to complications from constipation, including fecal impaction, and should not self-treat for long periods [NIA, 2024].

Realistic Expectations

Tea is a supportive tool, not a cure. Senna will reliably produce a bowel movement, but it was never meant for daily use. Peppermint, ginger, and fennel are gentler, work mostly by easing cramping and supporting motility, and are best used as part of a bigger routine that includes fiber, fluids, and movement. If you find yourself reaching for laxative tea more than once a week, that’s a signal to talk to your doctor about what’s actually driving the problem.

⚠ Health Disclaimer This article is for educational purposes only and is not a substitute for medical advice, diagnosis, or treatment from a qualified healthcare professional. The teas discussed here may interact with medications and may not be safe for everyone — particularly people who are pregnant or breastfeeding, children, older adults, and anyone with high blood pressure, heart disease, kidney disease, inflammatory bowel disease, or a bowel obstruction. Talk to your doctor or pharmacist before using senna, licorice, or any stimulant laxative, especially for more than one week. If your constipation is severe, persistent, or accompanied by blood in the stool, unexplained weight loss, severe pain, or vomiting, seek medical care right away.

Frequently Asked Questions

References

• National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK). Treatment for Constipation. Last reviewed May 2018.  → View source
• National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK). Eating, Diet & Nutrition for Constipation. Last reviewed May 2018.  → View source
• Mayo Clinic. Constipation — Symptoms and Causes. Reviewed 2023.  → View source
• National Institute on Aging (NIA). Concerned About Constipation? Reviewed 2024.  → View source
• MedlinePlus (U.S. National Library of Medicine). Senna: Drug Information. Revised 2022.  → View source
• LiverTox: Clinical and Research Information on Drug-Induced Liver Injury. Senna. NIH National Library of Medicine, updated 2020.  → View source
• Alammar N, Wang L, Saberi B, et al. The impact of peppermint oil on the irritable bowel syndrome: a meta-analysis of the pooled clinical data. BMC Complementary and Alternative Medicine. 2019;19(1):21.  → View source
• Ingrosso MR, Ianiro G, Nee J, et al. Systematic review and meta-analysis: efficacy of peppermint oil in irritable bowel syndrome. Aliment Pharmacol Ther. 2022;56(6):932–941.  → View source
• Wu KL, Rayner CK, Chuah SK, et al. Effects of ginger on gastric emptying and motility in healthy humans. Eur J Gastroenterol Hepatol. 2008;20(5):436–440.  → View source
• Hu ML, Rayner CK, Wu KL, et al. Effect of ginger on gastric motility and symptoms of functional dyspepsia. World J Gastroenterol. 2011;17(1):105–110.  → View source
• National Center for Complementary and Integrative Health (NCCIH). Licorice Root: Usefulness and Safety. Reviewed 2020.  → View source