Does Green Tea Help Constipation? All You Need To Know

Experiencing constipation is never a pleasant situation. From feeling bloated and uncomfortable to struggling with bowel movements, it can put a real damper on your day and overall well-being. While there are over-the-counter constipation medications available, many people prefer exploring more natural remedies first. This is where green tea enters the picture – but can this ancient beverage really help relieve constipation? Let’s take a comprehensive look.

What is Constipation?

Before we dive into green tea’s effects, it’s important to understand what constipation is. Constipation refers to having infrequent bowel movements or difficulty passing stools. Generally, going longer than three days without a bowel movement is considered constipation.

The symptoms can include:

While occasional constipation is very common, prolonged bouts can lead to more severe complications like hemorrhoids, rectal prolapse, or impacted stool. This is why managing constipation through diet, hydration, exercise, and supplementation is so important.

So How Might Green Tea Help Constipation?

There are several components in green tea that could potentially help relieve constipation naturally. First and foremost are green tea’s caffeine and amino acid compounds.

Caffeine as a Natural Laxative

You’ve likely experienced caffeine’s ability to “get things moving” in the morning. That’s because caffeine is a naturally occurring stimulant that can promote contractions in the gastrointestinal (GI) tract.

Specifically, caffeine has been shown to stimulate colonic motor activity and gastric acid secretion, which can help propel food through the digestive system. The caffeine in green tea may act as a mild laxative and relieve constipation for some people.

However, it’s important to note that excess caffeine intake can actually have the opposite effect for certain individuals, leading to dehydration and harder stools. Moderation is key when using caffeine sources like green tea to relieve constipation.

Green Tea’s Amino Acids

In addition to caffeine, green tea naturally contains several amino acids, including glycine. Glycine has been found to increase gastric acid secretions and digestive juice production. This can help food and waste move more efficiently through the gut.

Green tea is also a good source of the amino acid L-theanine. L-theanine has been shown to have an anti-inflammatory effect and may play a role in improving gut motility and regularity.

Antioxidants & Microbiome Support

Another potential benefit of green tea for constipation lies in its high concentration of antioxidant compounds called catechins. Catechins like EGCG have anti-inflammatory properties that could help relieve inflammation in the gut.

Early research also suggests green tea polyphenols may promote a healthier balance of bacteria in the gut microbiome. An unbalanced gut microbiome is linked to constipation as well as conditions like inflammatory bowel disease.

Diuretic Properties

As a natural diuretic, green tea may help promote more frequent urination. Increasing your fluid intake is one of the simplest remedies for constipation. By stimulating diuresis, green tea can soften stool and make it easier to pass.

Also Read: What is Matcha Green Tea with Turmeric Good For?

However, it’s important not to become dehydrated when using diuretics, so be sure to replace those lost fluids. Adding a slice of lemon to your green tea can enhance its diuretic effects.

The Research on Green Tea for Constipation

While the individual components of green tea show promise for relieving constipation, what does the clinical research actually say? Let’s take a look at a few key studies:

A 2016 study in the Journal of Neurogastroenterology and Motility found that participants who drank green tea displayed improvements in constipation symptoms and the frequency of bowel movements compared to a control group.  

Similarly, a 2012 study in the World Journal of Gastroenterology concluded that green tea consumption increased stool frequency in 28 elderly constipated participants. 

Another study looking at functional constipation gave participants a green tea extract. The results, published in the journal Digestion, showed a significant improvement in constipation symptoms compared to placebo.

While promising, it’s important to note that the research on green tea and constipation specifically is still quite limited. More high-quality human studies are needed to confirm green tea’s efficacy as a natural constipation remedy.

How to Use Green Tea for Constipation

If you’re dealing with constipation and looking to try green tea, here are some tips to get the most benefits:

Choose High-Quality Green Tea

Not all green teas are created equal. Look for high-quality loose leaf green teas or matcha green tea powder. These will contain higher concentrations of the beneficial compounds that may help relieve constipation.

Drink Multiple Cups Per Day

To leverage green tea’s potential laxative effects, aim for 2-4 cups (16-32 oz) of green tea per day. The compounds need to accumulate in your system.

Consider a Green Tea Extract Supplement

You can also find concentrated green tea extract supplements that provide a more potent dose of EGCG and other catechins. Look for standardized extracts.

Related: Is Matcha Green Tea High in Histamine?

Stay Hydrated

Drink additional plain water or herbal teas in addition to green tea. Dehydration can worsen constipation.

Get Moving

Exercise helps relieve constipation by stimulating contractions in the intestines. So drink green tea, but also try to incorporate more physical activity.

Add Fiber-Rich Foods

Green tea works even better for constipation relief when combined with a fiber-rich diet of fruits, vegetables, and whole grains.

Other Natural Constipation Remedies

While this article focuses primarily on the potential benefits of green tea for constipation relief, it’s important to note that there are several other natural remedies and lifestyle adjustments that may help as well. Green tea can be an effective option, but considering additional strategies can provide a more well-rounded approach.

Dietary Changes

Increasing your intake of high-fiber foods like fruits, vegetables, whole grains, nuts, and seeds can help add bulk to stool and promote regular bowel movements. Staying hydrated by drinking adequate water and limiting foods that can be constipating, such as dairy products and processed foods low in fiber, is also key.

Probiotic-Rich Foods

Introducing probiotic-rich foods like yogurt, kefir, sauerkraut, and kombucha may help restore a healthy balance of gut bacteria to improve digestion and prevent constipation. Prebiotics (food for probiotics) from foods like onions, garlic, bananas and whole wheat can also be beneficial.

Herbal Remedies

Certain herbs and spices have natural laxative properties that can help relieve constipation. Options to explore include senna, cascara sagrada, ginger, fennel, and fenugreek. However, it’s important to consume them in moderation and consult a healthcare professional before use.

Increased Physical Activity

Regular exercise and physical activity can help stimulate contractions in the intestines and promote more frequent bowel movements. Even light activities like walking, stretching or yoga can provide benefits for constipation relief.

Stress Management

High levels of stress can disrupt the gut-brain connection and contribute to digestive issues like constipation. Practicing stress-relieving techniques such as meditation, deep breathing exercises, and progressive muscle relaxation may help regulate bowel function.

While green tea can certainly be a helpful addition when dealing with constipation, exploring a combination of these other natural remedies and lifestyle adjustments alongside it may provide more comprehensive relief.

Potential Side Effects 

When consumed in moderation (3-5 cups per day max), green tea is generally considered safe for most adults. However, there are a few potential side effects to be aware of:

Caffeine sensitivity: Large doses of caffeine from green tea may cause headaches, anxiety, insomnia, or other side effects in some.

Stomach irritation: The tannins in green tea can potentially irritate the digestive tract, worsening symptoms like nausea or stomach aches.

Iron deficiency: The tannins and catechins may reduce iron absorption if consumed around mealtimes.

Pregnancy complications: Very high doses of green tea have been linked to an increased risk of birth defects and other issues for pregnant women.

As with any dietary change, it’s best to start with just 1 cup of green tea per day and assess your tolerance. Discontinue use if side effects occur.  

Not a Magical Cure 

It’s important to keep in mind that while green tea shows promise as a natural remedy for constipation, it is not a magical cure-all solution. The effectiveness of green tea can vary significantly from person to person depending on several factors:

Individual Biology: Everyone’s body chemistry and gut microbiome is different. Some may experience more pronounced laxative effects from green tea than others.

Severity of Constipation: For mild, occasional constipation, green tea may provide relief. But it may not be potent enough for severe, chronic constipation.

Diet and Lifestyle: Green tea works best when combined with a high-fiber diet, adequate hydration, and regular exercise. Its effects can be limited if other constipation triggers remain.

Sensitivity to Compounds: A small percentage of people may actually experience negative digestive effects from the caffeine, tannins or other compounds in green tea.

Underlying Conditions: If constipation stems from an underlying condition like IBS, endometriosis or intestinal disorders, green tea alone is unlikely to resolve it fully.

So while green tea is a safe, natural option worth exploring for constipation relief, it’s important to have realistic expectations. Be patient, as its effects may be subtle. Pay close attention to your body’s responses. And seek medical guidance if symptoms persist or worsen.

The Takeaway: Is Green Tea Worth a Try for Constipation?

Based on the available research from clinical studies and green tea’s known behavior in the gut, there’s good reason to consider it as a natural remedy for occasional constipation. Green tea’s combination of caffeine, amino acids, antioxidants and other compounds show promise for helping relieve blocked bowels.

However, it’s not a magic cure-all, and results can vary from person to person based on factors like diet, hydration levels, and sensitivity to green tea’s components. Be sure to pair green tea with other healthy habits like drinking water, exercising, and eating fiber-rich foods for the best chance of staying regular.

If you have any underlying medical issues or medications to consider, it’s always wise to consult your doctor before taking green tea as a constipation remedy, especially at high doses or when using supplements.

Otherwise, green tea is an easy, affordable, and generally safe option to try for mild constipation relief. Brew up a few cups daily and see if this ancient beverage provides the nudge your digestive system needs!

FAQ

1. What is the best way to use green tea for constipation?

To use green tea for constipation relief, drink 2-4 cups (16-32 oz) of high-quality loose leaf or matcha green tea per day. Consider a concentrated green tea extract supplement for a more potent dose. Stay hydrated, exercise, and pair green tea with fiber-rich foods for best results.

2. Does green tea act as a natural laxative?

Yes, green tea can act as a natural laxative due to its caffeine content, which stimulates contractions in the gastrointestinal tract. Green tea’s amino acids like glycine and L-theanine may also improve gut motility and promote regularity.

3. What are the potential side effects of drinking green tea for constipation?

Potential side effects of consuming green tea for constipation include caffeine sensitivity (headaches, anxiety, insomnia), stomach irritation from tannins, reduced iron absorption, and pregnancy complications with very high doses. Start with 1 cup per day to assess tolerance.

4. Is there scientific evidence that green tea relieves constipation? 

Several clinical studies have found that green tea consumption can improve constipation symptoms and increase stool frequency in participants. However, more high-quality research is still needed to confirm green tea’s efficacy as a constipation remedy.

5. How does green tea’s antioxidant content help with constipation?

Green tea is rich in antioxidant compounds called catechins, like EGCG. These catechins have anti-inflammatory properties that may help reduce inflammation in the gut, which can contribute to constipation. Catechins may also support a healthier gut microbiome.

6. Can green tea dehydrate you and worsen constipation?

While green tea acts as a diuretic, promoting fluid loss through increased urination, it’s important to replace those fluids to avoid dehydration, which can worsen constipation. Drink additional water or herbal teas alongside green tea to stay hydrated.

7. Is it safe to drink green tea for constipation during pregnancy?

Very high doses of green tea have been linked to an increased risk of birth defects and other complications during pregnancy. Pregnant women should consult their doctor before using green tea as a constipation remedy, and moderate intake if approved.