Essential Oils for Constipation

Essential oils are potent plant extracts obtained through steam distillation or cold-pressing of botanical materials. They concentrate the aromatic and therapeutic components of the source plants.

Used in complementary medicine for millennia, essential oils are gaining increasing recognition in Western health circles. They may assist in treating a variety of issues, including constipation.

Different essential oils exert different physiological effects — some soothe the body, while others encourage muscular activity, which can help the digestive system function more effectively and relieve constipation.

Essential oils are not intended for ingestion, as some can be harmful if swallowed. Before topical use, they must always be diluted in a carrier oil.

1. Ginger oil

Ginger is widely used to aid digestion and calm nausea, and it can also be helpful for constipation. It exhibits digestive-stimulating actions that can boost gastric motility, helping to prevent and relieve constipation.

To ease constipation with ginger oil, blend 3–5 drops of ginger essential oil with 1 ounce of a carrier oil such as coconut or grapeseed oil. Gently massage this blend onto the abdomen. Repeat two to three times daily as needed.

2. Fennel oil

Fennel seed acts as a potent digestive stimulant and can function as a laxative when taken internally, often providing rapid relief from constipation.

Fennel essential oil is most effective for digestion when diluted in a carrier oil and applied to the abdominal area with a gentle massage. Use this two to three times per day as necessary.

3. Peppermint oil

Peppermint essential oil has antispasmodic qualities that can relax the muscles of the digestive tract, helping to loosen stools and ease constipation. A 2008 study supported this, showing peppermint oil helped relieve constipation in some people with irritable bowel syndrome (IBS).

Mix 2 drops of peppermint essential oil with 1 teaspoon of warmed carrier oil such as coconut or grapeseed oil. Massage the blend over the abdomen and breathe in the scent. The massage can stimulate bowel movement and the inhalation helps relax the muscles. Repeat two to three times daily until constipation eases. Research indicates that inhalation can be as beneficial as topical application.

4. Rosemary oil

Rosemary essential oil demonstrates a spasmolytic effect, meaning it relaxes muscles and reduces spasms. Like peppermint, it can help activate the digestive tract and encourage movement when needed.

Inhaling rosemary oil can provide the desired benefits, though many people also apply it topically for aromatherapy. You can blend it into a massage lotion or add a few drops to an oil diffuser to experience its effects.

5. Lemon oil

Lemon essential oil is richly concentrated with antioxidants that may support digestion and lower inflammation. Both of these effects can promote smoother digestive processes and help relieve constipation. A study found that aromatherapy massages using oils like lemon improved digestive function.

Combine lemon oil with a carrier oil and massage it into the skin. Alternatively, use an air diffuser to inhale the aroma. Avoid sun exposure on skin where lemon oil has been applied.

Side effects and risks of using essential oils

Essential oils should not be ingested, and some varieties are toxic if swallowed. The therapeutic effect of aromatherapy is achieved by inhaling oils or applying diluted oils to the skin. For most people, essential oils are generally safe when used properly.

An important caveat concerns oils high in menthol, such as peppermint and spearmint. While safe for most adults, these can be hazardous for infants and young children to inhale.

Pregnant and breastfeeding individuals should avoid essential oils unless advised by a healthcare provider, as evidence on safety during these times is limited.

The most common risk from essential oils is skin irritation or allergic reaction. People with sensitive skin may experience redness or discomfort from topical use.

To reduce risk, never apply undiluted essential oil directly to the skin. Always blend a few drops with a carrier oil like coconut, sweet almond, or olive oil. Conduct a patch test by applying the diluted oil to a small area; if no reaction occurs within 24–48 hours, it is likely safe for wider topical use.

Essential oils are typically safe for adults but can affect children more strongly. Consult a pediatrician before using them around children, particularly when running an air diffuser in shared spaces.

The takeaway

For most people, essential oils are safe and can serve as an effective complementary approach to managing constipation when used correctly. Follow usage instructions carefully for the safest outcomes.

Select reputable brands to ensure the oils are pure and produced under appropriate standards.

If essential oils or other home strategies do not relieve constipation within three days, or if constipation is recurrent, see your doctor to investigate underlying causes. Seek urgent medical attention if you have severe abdominal pain, persistent nausea, or vomiting in addition to constipation, as these may indicate a bowel obstruction.

Although research indicates potential benefits, the FDA does not regulate the purity or quality of essential oils. Discuss with your healthcare provider before beginning essential oil use and exercise caution when choosing products.