Feeling Constipated? These 4 Teas Can Help Get Things Moving

Feeling Constipated? These 4 Teas Can Help Get Things Moving

Constipation is something most people deal with at some point in their lives, and it tends to be both uncomfortable and frustrating when it strikes. If you’ve already tried increasing fiber, staying active, or adding foods like prunes to your diet—or you’re simply looking for a different option—certain herbal teas may offer gentle support. Here are a few varieties often used to help encourage digestion and keep things moving.

Senna Tea
One of the most widely recognized herbal remedies for constipation, senna tea is often sold specifically for digestive support. It’s derived from the senna plant and works by activating the muscles in the colon, encouraging stronger and more frequent contractions. This process helps move stool more efficiently through the large intestine, explains Kaytee Hadley, MS, IFMCP, functional medicine dietitian and founder of Holistic Health and Wellness in Richmond, Virginia.

Still, experts caution against turning it into a routine habit. “Senna tea can be helpful during periods of constipation, but it shouldn’t be used for more than a week at a time to avoid dependency and other complications,” Hadley notes. She also points out that it’s best to wait at least two hours after taking medication before drinking it, as it may interfere with absorption. Because its effects can take 6 to 12 hours, evening use is often recommended.

Since senna acts as a stimulant laxative, moderation is key, warns Valerie Agyeman, women’s health dietitian and founder of Flourish Heights. “It’s best reserved for short-term or occasional use—no more than a few times per week—to avoid the risk of dependence,” she says, adding that proper dosing instructions should always be followed.

Dandelion Tea
Dandelion tea is often described as a gentler option that may help support digestive regularity. “It can mildly encourage bowel movements while also acting as a diuretic,” says Agyeman.

According to Hadley, dandelion root contains inulin, a type of soluble fiber that nourishes beneficial gut bacteria and may help add bulk to stool. That said, she notes that the actual amount of inulin in tea is relatively small, meaning its effects may come more from naturally bitter compounds that stimulate digestion and bile flow.

Agyeman adds that dandelion tea is generally safe for daily use in people without allergies. However, because of its prebiotic activity, consuming large amounts may lead to bloating or abdominal discomfort.

Rhubarb Tea
Rhubarb tea works in a similar way to senna, as it contains sennosides that help trigger intestinal contractions, explains Agyeman. Because of this stimulant effect, it’s best used only occasionally and for short periods, following package instructions carefully.

Hadley also cautions that rhubarb may interact with medications. “Its laxative properties can reduce medication effectiveness, so it’s important to space them apart,” she says.

Cascara Tea
Another stimulant laxative option, cascara tea is made from cascara bark and contains compounds known as cascarosides, which promote colon activity. Like senna and rhubarb, it should be used sparingly rather than as a daily habit, Agyeman advises, with strict attention to dosage guidelines.

What to Know About Drinking Tea for Constipation
While herbal teas may offer temporary relief when digestion slows down, they shouldn’t be relied on as a long-term solution, Hadley emphasizes. “Using laxative teas regularly doesn’t address the underlying cause of constipation,” she explains.

She also warns that frequent use of stimulant laxatives may lead to bowel dependence, where the intestines become less responsive on their own. Persistent constipation—defined as fewer than three bowel movements per week—should be evaluated by a healthcare professional.

For ongoing issues, working with a provider who specializes in gut health can help identify root causes and create a more sustainable approach to digestive wellness.