The #1 Tea to Help You Poop, Recommended by Dietitians

Having a hard time having a bowel movement, aka pooping, can be an uncomfortable and frustrating experience that many people face at some point. It often disrupts your daily routine, making you feel sluggish and bloated. 

While there are various go-to remedies to alleviate constipation, like eating fiber-rich foods, including movement in your day and sipping on prune juice, others are less known but likely as effective for some. One of these remedies may be a welcome addition to your routine if you are trying to encourage a bowel movement. And if you are a tea lover, you’ll be glad to hear that tea may be a solution to help you go No. 2.

Tea is the second most-consumed beverage in the world, coming in only behind plain water. Both true teas (like green and black tea) and herbal teas provide compounds that offer antioxidant and anti-inflammatory properties and more, depending on the variety. Additionally, drinking tea contributes to overall hydration, which is crucial for maintaining healthy digestion. Proper hydration helps soften stools, making them easier to pass and preventing constipation. Drinking warm tea might also stimulate the digestive system, encouraging bowel movements by increasing the activity of your intestines, per a small and older study. And if you opt for a variety that contains caffeine, it may stimulate the muscles in the colon, leading to increased contractions that help push waste through the digestive tract, helping you have a successful bowel movement.

While different tea may help you poop, keep reading to learn which is the best one, according to dietitians. 

The Benefits of Pooping Regularly

Before digging into the best tea to help you poop, it is important to understand why regular pooping is important. Having regular bowel movements is essential for maintaining good health. First and foremost, it helps your body eliminate waste and toxins, preventing the buildup of harmful substances that can cause various health issues. Consistent pooping can also enhance digestive efficiency, reducing the risk of digestive disorders such as constipation, hemorrhoids, certain cancers and diverticulitis. Furthermore, regular bowel movements contribute to overall gut health by maintaining a balanced microbiome, which plays a crucial role in nutrient absorption and immune function. Keeping a regular schedule can also provide a sense of physical and mental well-being, alleviating discomfort or anxiety associated with irregularity.

But what does it mean to have regular bowel movements? According to the National Institute of Diabetes and Digestive and Kidney Diseases, having three or more bowel movements per week that aren’t hard, dry and/or difficult to pass is still within a normal range. Constipation is considered when these criteria aren’t met.

The Best Tea to Help You Poop

While it is unlikely that reaching for a mug of any tea will cause you trouble in the bowel movement department, opting for senna tea may be one of the most helpful choices out there. 

But first, what is senna tea? Senna tea is an herbal infusion made from the leaves and pods of the senna plant, which belongs to the legume family. “Senna has a well-established laxative effect,” Whitney Stuart, M.S., RDN, CDECS, a registered dietitian, explains. Senna has been used in traditional medicine for centuries to treat constipation and promote bowel health.

So, how does senna tea help you poop?

Senna tea works by stimulating the colon's muscles, thereby encouraging bowel movements. “Senna tea is effective for promoting bowel movements due to its active compounds called sennosides or senna glycosides,” Wa Na Chun, M.P.H., RD, CPT, a registered dietitian based in Indianapolis, shares. “These compounds cannot be absorbed in the digestive tract but are broken down by gut bacteria, which mildly irritates the cells lining the colon. This irritation stimulates contractions and intestinal movements, which increases the amount of water and electrolytes present in the colon. This softens the stool and can facilitate bowel movements,” she adds. 

As a result, senna tea typically produces a bowel movement within 6 to 12 hours of consumption, making it a go-to remedy for those dealing with occasional constipation. However, it is important to use senna tea cautiously and consult with a health care professional, as overuse can lead to dependency and disrupt normal bowel function.

One small study published in the American Journal of Gastroenterology showed that supplementing a diet with senna results in an improvement in bowel frequency. And a systematic review published in the same journal suggested that senna is a good first-line laxative.

Precautions and Risks

While senna tea can be an effective remedy for constipation, it also carries certain risks, particularly when used excessively. Prolonged use of senna tea can lead to the development of a dependency on laxatives, where the bowel becomes reliant on stimulation to function properly. This can result in a decreased ability to have regular bowel movements without the aid of laxatives. Additionally, overuse of senna tea can cause cramping, dehydration and an imbalance of electrolytes, which are vital for many bodily functions. In some cases, long-term use has been linked to liver damage and other serious health issues. Therefore, it is crucial to use senna tea sparingly and under the guidance of a health care professional to avoid these potential adverse effects.

Other Teas to Help You Poop

While we have deemed senna tea the No. 1 best tea to support regular bowel movements, it isn’t the only tea that may help you go to the bathroom. Here are some others to consider:

• Peppermint Tea: This herbal tea is well-known for its ability to soothe the digestive system. The menthol in peppermint tea helps relax the muscles of the digestive tract, which may reduce bloating and improve bowel movements. This Iced Mint Green Tea is a refreshing way to enjoy mint tea. 
• Ginger Tea: Ginger tea contains compounds that stimulate digestion and have a mild laxative effect, helping to relieve constipation among certain populations. Enjoy this Soothing Ginger-Lemon Tea before going to bed. 
• Dandelion Tea: Dandelion root tea acts as a natural diuretic and mild laxative. It may aid digestion and stimulate the appetite, making it beneficial for those who experience infrequent bowel movements. “Dandelion contains compounds like inulin, which has prebiotic properties and can potentially help support and build/maintain a healthy gut,” shares Moushumi Mukherjee, M.S., RDN.
• Rhubarb Tea: “The root of a rhubarb plant and has been used in traditional Chinese medicine for decades because of its health-promoting properties,” shares Kathryn Durston, RDN, a registered dietitian nutritionist and owner of Naturally Good Nutrition. “While most of the scientific studies use rhubarb extract over tea, a more concentrated form, rhubarb tea is a great first step to try out if you're feeling constipated to see if it works for you,” she adds.

These teas may offer a natural and gentle alternative to stimulate bowel movements and support overall digestive health. However, it is always advisable to consult with a health care professional before incorporating any new remedies into your routine.

The Bottom Line

Herbal teas such as senna, ginger and dandelion provide effective and natural ways to support digestive health and alleviate constipation. These teas are not only beneficial because of their specific properties but also because they offer a soothing ritual that encourages relaxation and well-being. While they can be a valuable part of a holistic approach to digestive health, consulting with a health care professional is important to ensure they are suitable for your individual needs and conditions. Incorporating these teas into your daily routine may lead to a more balanced and comfortable digestive system, contributing to overall health and vitality.