8 Powerful Herbs for Constipation Relief: Get Things Moving Naturally
Constipation isn’t just frustrating—it can disrupt digestion, cause bloating, and impact overall health. If you’ve ever felt stuck, sluggish, or uncomfortable, you’re not alone.
In last week’s post, we explored why constipation happens and the root causes behind sluggish digestion. Now, let’s dive into gentle, effective ways to relieve constipation naturally, using herbal medicine and targeted digestive support.
No harsh laxatives, no dependency—just real solutions to restore regularity.
Checklist for Healthy Bowel Movements
Before turning to herbal or conventional treatments for constipation, it’s essential to assess and support the foundational factors that contribute to regular, healthy elimination.
✔️ Healthy Liver Function – The liver processes waste and regulates digestion.
✔️ Adequate Bile Production & Flow – Bile helps lubricate the intestines and aids stool passage.
✔️ Adequate Hydration – Water softens stool and prevents sluggish digestion.
✔️ Sufficient Soluble Fiber – Supports bulk formation and improves stool consistency.
✔️ Healthy Bowel Flora – Beneficial gut bacteria regulate motility and stool formation.
✔️ Parasympathetic Nervous System (PSNS) Activation – Low stress levels are crucial for proper digestion and peristalsis.
✔️ Appropriate Muscle Tone – The intestines and pelvic muscles must be strong enough for proper elimination.
✔️ Sufficient Dietary Magnesium – Magnesium helps relax intestinal muscles and prevent hard stools.
✔️ Absence of Pelvic or Abdominal Pathologies/Scar Tissue – Structural issues can impair elimination and gut motility.
If any of these areas are out of balance, addressing them alongside herbal remedies can improve digestion more effectively than quick-fix solutions.
Herbs That Help Relieve Constipation Naturally
Herbs work by supporting digestion, soothing inflammation, and stimulating gut motility. Here are some of the most effective remedies:
⚘ Fennel (Foeniculum vulgare) – Relieves Indigestion & Bloating
Fennel is one of the top remedies for indigestion, helping to reduce bloating, gas, and cramping while supporting smooth elimination. It’s especially useful for constipation caused by sluggish digestion, IBS-related discomfort, or poor bile flow.
✔️ How to Use Fennel:
Chew 5-6 fennel seeds before or after meals to ease digestion and prevent bloating.
Fennel Tea (or tincture): Steep 1 tsp crushed fennel seeds in hot water for 10 minutes, strain, and sip before or after meals.
Fennel Massage Oil: Dilute 2 drops of fennel essential oil in 1 tsp carrier oil and massage onto your abdomen to relieve cramping.
⚠️ Cautions & Contraindications:
Prolonged use should be avoided, especially in pre-adolescents.
Allergic reactions affecting the respiratory tract and skin have been documented.
⚘ Marshmallow Root (Althaea officinalis) – Soothing for Inflammation & Acid Reflux Relief
Marshmallow root is a mucilaginous herb that coats and soothes inflamed tissues throughout the digestive system and is a bulk laxative. It’s particularly beneficial for acid reflux, GERD-related damage, and irritated bowels, making it an excellent choice for those with constipation-related discomfort or inflammation.
✔️ How to Use Marshmallow Root:
Cold Infusion: Steep 1-2 tbsp dried marshmallow root in 2 cups cold water for 12-24 hours, strain, and sip throughout the day.
Hydrating Marshmallow Drink: Blend marshmallow root cold infusion with chia seeds, lime juice, fresh mint, chamomile, and honey for a refreshing gut-soothing drink.
Capsules: Follow the directions on the bottle for dosage to bulk your BMs and make sure you drink lots of water!
⚠️ Cautions & Contraindications:
May impede absorption of other medications—take medications at a separate time from marshmallow root preparations.
⚘ Yellow Dock (Rumex crispus) – Gets Things Moving When Relief is Needed
Yellow Dock is a mild, stimulating laxative that helps promote bile flow and increase bowel motility. It’s best used when relief is needed for sluggish digestion and occasional constipation rather than long-term daily use.
✔️ How to Use Yellow Dock:
Tincture: Take up to 5 mL per day before meals for digestion and elimination support.
⚠️ Cautions & Contraindications:
Avoid during pregnancy due to its anthraquinone content (which stimulates the bowels).
Large doses should be avoided due to oxalate content, especially for those prone to oxalate kidney stones.
⚘ Licorice Root (Glycyrrhiza glabra) – Multi-Benefit Digestive & Hormonal Support
Licorice root is an anti-inflammatory herb that supports digestion, bile flow, and gut healing. It has been traditionally used for:
🜃 Gastritis & Ulcers (gastric and duodenal)
🜃 Mild constipation relief through bile stimulation
🜃 PCOS & Menstrual Cramps (due to its effect on hormone balance)
🜃 Muscle Cramp Relief from its anti-spasmodic properties
✔️ How to Use Licorice Root:
Licorice Tea: Simmer 1 tsp dried licorice root in 1 cup water for 10 minutes and drink before meals.
De-glycyrrhizinated Licorice (DGL): This form is used to reduce the effects on blood pressure while still providing gut benefits.
⚠️ Cautions & Contraindications:
Contraindicated in hypertension and edema (can raise blood pressure)
Avoid in pregnancy, cardiac, renal, or hepatic disease due to its potential hypertensive effect. Work with a herbalist if using long-term.
⚘ Dandelion Root (Taraxacum officinale RAD) – Liver & Constipation Support
Dandelion root is a bitter herb that stimulates digestion, bile flow, and liver detoxification, making it highly effective for constipation linked to sluggish liver function or poor fat digestion.
✔️ How to Use Dandelion Root:
Dandelion Tea: Simmer 1 tsp dried dandelion root in 1 cup of water for 10-15 minutes, strain, and drink before meals.
Tincture: Take 2-5 mL before meals to support digestion and bowel regularity.
⚠️ Cautions & Contraindications:
Avoid if you have gallbladder obstruction or severe bile duct blockage.
May cause allergic reactions in people sensitive to Asteraceae plants (such as ragweed or daisies).
⚘ Flaxseed (Linum usitatissimum) – Gentle Bulk-Forming Laxative & Gut Nourisher
Flaxseed is a rich source of soluble fiber and mucilage, which helps soften stools, promote regularity, and support gut health by feeding beneficial gut bacteria. It’s particularly useful for chronic constipation, IBS, and digestive inflammation.
✔️ How to Use Flaxseed:
Flaxseed Drink: Mix 1 tbsp ground flaxseed in a glass of water, let sit for 10-15 minutes, then drink before bed or first thing in the morning.
Add to Foods: Sprinkle ground flaxseed onto oatmeal, yogurt, smoothies, or salads for a fiber boost.
Flaxseed Tea: Simmer 1 tbsp whole flaxseeds in 1 cup of water for 10 minutes, strain, and sip to soothe the gut.
⚠️ Cautions & Contraindications:
Drink plenty of water when consuming flaxseed to avoid digestive discomfort.
Avoid if you have a known flaxseed allergy or intestinal obstruction.
Consult a healthcare provider if using alongside hormone-sensitive conditions, as flax contains phytoestrogens.
⚘ Aloe Vera (Aloe vera, Inner Leaf Gel) – Moistens Intestines & Promotes Gentle Elimination
Aloe vera inner leaf gel is a natural demulcent and mild laxative, helping to hydrate the colon, soothe inflammation, and promote gentle elimination. It’s particularly effective for dry, hard stools and sluggish digestion.
✔️ How to Use Aloe Vera Gel:
Aloe Drink: Mix 1-2 tbsp fresh aloe vera inner leaf gel into water, juice, or smoothies, and drink on an empty stomach.
Aloe & Herbal Blend: Combine aloe gel with marshmallow root or slippery elm for added gut-soothing benefits.
⚠️ Cautions & Contraindications:
Use only the inner leaf gel—the outer leaf contains anthraquinones that can be harsh on the bowels.
Avoid in pregnancy and breastfeeding due to potential stimulating effects on the uterus.
Not recommended for long-term use, as excessive intake can lead to electrolyte imbalances.
May interact with certain medications, including diuretics, corticosteroids, and heart medications—consult a healthcare provider if unsure.
⚘ Dill (Anethum graveolens) – Reduces Flatulence & Relieves Cramping
Dill is a carminative herb that helps ease bloating, reduce gas, and relieve intestinal cramping. It’s especially beneficial for digestive discomfort caused by slow digestion, overeating, or nervous tension.
✔️ How to Use Dill:
Dill Tea: Steep 1-2 tsp dried dill seeds in hot water for 10 minutes, strain, and drink after meals.
Chew Dill Seeds: Chewing a small pinch of dill seeds can help stimulate digestion and freshen breath.
Infused Digestive Oil: Infuse dill seeds in olive oil and use it as a gut-friendly addition to meals.
Or simply add it to your food—fresh or dried dill enhances the flavor of soups, salads, and fermented dishes while supporting digestion.
⚠️ Cautions & Contraindications:
Use with caution in pregnancy, as dill can have mild uterine-stimulating effects in large amounts.
May cause allergic reactions in individuals sensitive to plants in the Apiaceae family (such as carrots, celery, or fennel).
Take the Next Step in Your Gut Health Journey
Constipation is just one piece of the digestive puzzle. If you missed the first post in this series, be sure to check out Why Constipation Happens & How to Identify the Root Cause to better understand what’s impacting your digestion.
For more holistic gut support, you might also enjoy The Misunderstood Herb: Dandelion—a deep dive into how dandelion supports liver health, bile flow, and overall digestion.
Want to go even deeper?
The Herbal Gut Reset Course: Restore Digestion Naturally is designed to help you understand your gut beyond constipation, exploring other digestive imbalances like bloating, acid reflux, food sensitivities, and sluggish metabolism. You'll learn how to use herbs, nutrition, and lifestyle strategies to bring your digestion back into balance for the long term.
⚘ Stay tuned for more in-depth herbal insights in the Ash & Thorn Learning Center! Subscribe to Health Freedom Digest here
Uses of these plants have not been regulated by the FDA. Regardless of their long term traditional uses it is important to independently research a plant you are considering using for medicinal and nutritional purposes as each individual is different. Please ensure that if you are gathering plants from the wild that you correctly identify the plant before using.
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