Natural Remedies for Constipation
I certainly didn’t appreciate a good poop as a child and was always puzzled by adults talking about certain foods disagreeing with them and so on and so forth…oh how I wish I was still that naive little girl, but alas, I too have fought my own demons in the battle of bowel irregularity (perhaps a tad too overdramatic, but you feel my pain).
What is Constipation?
Constipation is not in and of itself a disease. However, it is important to note that it is potentially a symptom of a disease.
Regardless of its label, the inability to pass waste (aka poop) is, in general, harmful to your overall health (not to mention uncomfortable) and can be incredibly dangerous!
“Gastrointestinal functioning is essential for the digestion of nutrients…It was recently demonstrated that bowel movement frequency is inversely associated with cardiovascular mortality.”
Journal of Molecular and Clinical Oncology [1]
In the same way that a city would fall into disarray and decay if it were unable to discard its garbage and waste, our bodies are prone to malfunction when they are unable to eliminate toxins and absorb nutrients.
Instead of “out with the bad and in with the good,” it’s more like “stuck with the bad and incapable of the good.” All that to say, pooping is a very good thing, and when our bodies can’t eliminate waste regularly, we’re in trouble.
So what is technically considered constipation?
The National Institute of Diabetes and Digestive and Kidney Diseases provides a fairly straightforward and helpful definition [2]:
- fewer than three bowel movements a week
- stools that are hard, dry, or lumpy
- stools that are difficult or painful to pass
- a feeling that not all stool has passed
However, the article is also quick to point out that “normal” looks different for every person and not everyone is going to fit this mold.
One last additional note before evaluating the different essential oils that may help relieve constipation is that constipation can be a result of a wide range of varying factors, including [3]:
- Medication
- Irritable bowel syndrome (IBS)
- Overuse of laxatives
- Changes in life and routine
- Holding the urge to go
- Dehydration
- Lack of fiber
- Diseases
I mention this because determining the cause of your constipation can be extremely helpful when looking for a remedy. For example, if you’re dehydrated, then it would be unnecessary to consume any of the following oils to find relief. On the other hand, if you struggle with chronic illness, then constipation could be your ugly reality despite how much water and fiber you consume, and in which case, essential oils may be able to provide some relief.
Again, “normal” is different for everyone and you need to approach this health concern with an individualistic mindset.
Fennel Oil and Constipation
Because fennel oil (foeniculum vulgare) is an antimicrobial agent it may help address your constipation if an infection is a cause. [4] Additionally, fennel can help treat the symptoms of acute and subacute inflammatory diseases. [5, 6]
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How to Use – If using fennel oil for constipation, we would suggest ingesting two to three drops via a veggie capsule. We typically dilute oils when we ingest them by filling the rest of the pill capsule with MCT oil.
Warnings – Fennel is generally safe for consumption; however, like any substance, it is possible to have an allergic reaction. [7]
Ginger Oil and Constipation
Ginger is known for calming an upset stomach, but research also indicates that ginger can reverse “delay in gastric emptying” (aka constipation) and reduce “food transit time” (aka improve digestion). [8, 9]
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How to Use – If using ginger oil for constipation, we would recommend ingesting one to two drops in a glass of warm water. You could also dilute one to two drops of ginger with a carrier oil (our go-to is MCT oil) and rub it over your abdomen.
Warnings – Ginger is generally safe for consumption, but reports of mild side effects of heartburn, diarrhea, and general stomach discomfort (ironic, I know) have been reported. It’s also important to note that some women have reported extra menstrual bleeding while taking ginger. [10]
Rosemary, Lemon, and Peppermint Oil and Constipation
A study was conducted to determine the effectiveness of rosemary, lemon, and peppermint oil for addressing constipation in the elderly. For ten days, the experimental group received an abdominal massage using these three essential oils, while the control group received a placebo massage. What were the results?
“The finding of this study showed that aromatherapy helps relieve constipation in the elderly.”
Korean Society of Nursing Science [11, 12]
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How to Use – we would recommend the same method of application that was used in the above study. Again, we would suggest diluting two to three drops of each oil with a carrier oil and then spending some time gently massaging the mixture over the abdomen.
Warnings [Rosemary] – Rosemary oil is generally considered safe when diluted. Please note that using large amounts of undiluted rosemary, either topically or orally, can have serious side effects like vomiting, kidney irritation, skin redness, and allergic reactions. [13]
Moral Of The Story: when using rosemary be sure to use a carrier oil.
Warnings [Lemon] – Lemon oil is also generally considered safe for aromatherapy, ingestion, and topical use, but due to its photosensitivity, it can increase the chance of sunburn if exposed to sunlight. If you massage your abdomen and then wear clothing over the massaged area, then this shouldn’t be an issue. [14]
Moral Of The Story: don’t go sunbathing right after applying lemon to your skin.
Warnings [Peppermint] – Peppermint oil is generally considered safe, but like any supplement can result in an allergic reaction. [15]
Moral Of The Story: when using any essential oil for the first time, always apply a diluted amount to a small test area.
Got Constipation?
Again, due to the body’s need to effectively eliminate waste, constipation is a real concern when attempting to maintain a healthy and active lifestyle. If you are struggling in this area of your health and believe that essential oils could be a part of the solution, then give it a try and let us know how it goes. If you’d like help ordering the right essential oils, then please shoot us a message!
