Using Essential Oils to Relieve Constipation Naturally - Benefits and How To Use

The Impact of Constipation

Constipation is a very common digestive problem that affects people of all ages. The symptoms include infrequent bowel movements, hard and dry stools, straining during bowel movements, bloating, and abdominal discomfort. While occasional constipation is usually nothing to worry about, chronic constipation can negatively impact one's quality of life.

When waste materials move too slowly through the digestive tract, excess water gets absorbed from the stool. This makes the stool hard, dry, and difficult to pass. Constipation forces people to strain during bowel movements, which can lead to painful tears of the anal tissue called anal fissures. The buildup of stool in the colon also creates pressure on the intestinal wall, which causes bloating and discomfort.

Causes of Constipation

There are many possible causes of constipation, including:

• Low fiber diet
• Dehydration
• Lack of physical activity
• Some medications
• Irritable bowel syndrome
• Hypothyroidism
• Stress and anxiety
• Resisting the urge to have a bowel movement

Making lifestyle modifications like drinking more water, exercising, and eating high fiber foods can help relieve constipation for many people. But sometimes, laxatives or other treatments are needed to get things moving again.

Using Essential Oils for Constipation Relief

Many people have found success using essential oils to help alleviate stubborn constipation. Essential oils are highly concentrated extracts from aromatic plants like flowers, herbs, and trees. When inhaled or applied topically, these oils provide a wide variety of benefits and promote wellness in the body.

Several essential oils are particularly helpful for improving constipation. The main ways essential oils aid constipation are:

• Stimulating contractions in the intestines
• Reducing intestinal inflammation
• Relaxing the abdominal muscles
• Providing antioxidant support

Let's explore some of the best essential oils to get things moving when you're backed up.

Peppermint Oil

Peppermint oil is extracted from the peppermint plant, which contains the compound menthol. Menthol has analgesic and invigorating properties that provide soothing relief for gastrointestinal issues.

Multiple studies show peppermint oil is effective at relieving symptoms of irritable bowel syndrome (IBS), including abdominal pain, diarrhea, and constipation. It is believed to work by relaxing intestinal smooth muscle, which allows easier passage of stool. The menthol also helps reduce abdominal pain from cramping and spasms.

Ways to use peppermint oil for constipation:

• Dilute a few drops in a carrier oil and massage over the abdomen
• Add 2-3 drops to a warm bath and soak
• Use an aromatherapy diffuser to disperse the scent
• Take enteric-coated peppermint oil capsules

Ginger Oil

Ginger oil is derived from the ginger root, which contains the active components gingerol and shogaol. Studies demonstrate that ginger possesses anti-inflammatory and smooth muscle relaxant effects in the intestines.

Research on patients with IBS showed that taking ginger capsules significantly improved bowel motility. It helped increase the frequency of bowel movements and made stools easier to pass. The anti-inflammatory properties of ginger oil also help soothe intestinal cramping and bloating.

Ways to use ginger oil for constipation:

• Add a few drops to a hot cup of tea
• Take ginger oil capsules as a supplement
• Massage diluted ginger oil over the lower abdomen

Fennel Oil

Fennel oil comes from crushed fennel seeds and contains the active compound anethole. Fennel seeds have been used for centuries to treat digestive and elimination issues. Studies demonstrate that fennel oil helps relieve constipation and improve IBS symptoms by relaxing intestinal smooth muscle.

The anethole in fennel oil also has an antispasmodic effect on the intestines. This minimizes painful cramping and bloating associated with constipation. Due to its safety and efficacy, fennel oil is commonly recommended by naturopaths and herbalists to get bowels moving again.

Ways to use fennel oil for constipation:

• Rub several drops of diluted fennel oil onto the abdomen
• Add to an epsom salt bath and soak
• Take fennel oil capsules

Sweet Orange Oil

Sweet orange oil comes from cold pressing the rinds of oranges. It contains the active component limonene, which research shows acts as a natural laxative. Limonene helps stimulate intestinal contractions to move stools through the colon.

A study had patients with constipation take either a placebo or an essential oil blend containing orange oil daily for 4 weeks. The essential oil group had significant improvements in stool frequency, consistency, and straining compared to placebo. Sweet orange oil is very gentle yet effective for getting bowels moving.

Ways to use sweet orange oil for constipation:

• Add several drops to water or tea and drink
• Apply topically diluted in a carrier oil over the stomach
• Use in an aromatherapy diffuser

Lemon Oil

Like orange oil, lemon oil contains the active constituent limonene that helps stimulate bowel contractions. Multiple studies demonstrate that lemon oil taken orally induces strong purgative effects to alleviate constipation.

A research trial had cancer patients with opioid-induced constipation take either lemon oil or a placebo daily while receiving opioids. The lemon oil group showed marked improvements in stool frequency, consistency, and laxative use compared to placebo. However, lemon oil should not be applied directly to the skin as it can cause irritation.

Ways to safely use lemon oil for constipation:

• Add several drops to water, tea, or a smoothie
• Diffuse it in the air

Marjoram Oil

Marjoram oil is extracted from the leaves and flowers of the marjoram plant. It contains health-promoting polyphenols such as rosmarinic acid and thymol. These compounds help relax gastrointestinal smooth muscle and stimulate bowel movements.

A clinical trial had constipation patients take either a placebo or marjoram oil daily for 4 weeks. The marjoram oil group experienced significant improvements in stool frequency, consistency, straining, and bloating. Marjoram oil is gentle yet effective for relieving constipation.

Ways to use marjoram oil for constipation:

• Massage several diluted drops over the abdomen
• Add to bath water
• Diffuse for aromatherapy benefits

Tips for Using Essential Oils for Constipation

When using essential oils for constipation, there are some recommendations to follow to get the most benefits. Here are some tips:

Dilute before Applying Topically

It's important to dilute essential oils in a carrier oil like coconut, jojoba, or olive oil before applying to the skin. Oils should be diluted at about a 3-6% concentration for abdominal massage. This helps prevent skin irritation. Children and the elderly may need lower dilutions.

Use a Variety of Oils

Using a combination of different essential oils can provide synergistic benefits for constipation relief. Try making your own blend with oils like peppermint, lemon, fennel, ginger, and sweet orange.

Massage Over the Reflex Points

Massaging diluted essential oils over the reflex points on the feet or hands related to the colon can enhance their effects. Apply light pressure in a circular motion over these areas.

Take Internally with Caution

Essential oils like lemon and orange can be taken by the drop internally to stimulate bowel movements. However, they are highly concentrated and can irritate the digestive lining. Only take high-quality, food-grade oils internally at the appropriate doses.

Work Up to Higher Doses

Always start with small doses of essential oils, especially when taking internally. Monitor for any side effects and gradually increase the dose over time if needed.

Talk to Your Doctor

Check with your doctor before using essential oils if you have any health conditions or take medications, as interactions may occur. Let your doctor know about any herbal approaches you want to try.

When to See Your Doctor

Essential oils can help relieve occasional constipation. However, chronic or severe constipation requires medical attention. See your doctor if you experience:

• No bowel movements for 3 or more days
• Hard stools and straining persist longer than 2 weeks
• Blood in the stools
• Constant abdominal pain and cramping
• Unexplained weight loss
• Always needing laxatives to have a bowel movement

These symptoms could indicate an underlying health condition causing the constipation, such as an intestinal obstruction, thyroid disorder, or IBS. Your doctor can run tests to diagnose the cause and provide appropriate treatment.

The Bottom Line

Using essential oils is a safe, natural way to get relief from constipation. Oils like peppermint, ginger, fennel, sweet orange, lemon, and marjoram can relax intestinal muscles, reduce inflammation, and stimulate bowel movements. Along with lifestyle changes, essential oils offer a helpful remedy for overcoming problems with constipation.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.