Struggling with occasional or chronic constipation can be frustrating and uncomfortable, but natural solutions may offer the relief you need without relying on harsh laxatives. Women, in particular, experience digestive irregularities due to hormonal fluctuations, stress, and dietary changes. Fortunately, essential oils like Peppermint, Ginger, and Fennel can help stimulate digestion, reduce bloating, and promote regular bowel movements. Combined with other holistic remedies—such as fiber-rich foods, hydration, probiotics, and gentle abdominal massage—these natural approaches support gut health and encourage smoother digestion.  

If you're looking for effective, gentle ways to relieve constipation naturally, this guide will explore the best essential oils, home remedies, and lifestyle adjustments to restore digestive balance. Whether you’re dealing with occasional sluggishness or persistent discomfort, incorporating natural constipation relief methods can improve gut function and overall well-being. Keep reading to discover how simple changes and powerful plant-based remedies can help you achieve regularity and digestive comfort.

What Causes Constipation?

Constipation in women can stem from various factors, including:[1] 

• Dietary Habits
• Lifestyle Choices
• Hormonal Fluctuations
• Psychological Influences. 
• A Low Fiber Diet 
• Inadequate Fluid Intake

Lack of physical activity further contributes to sluggish digestion. Hormonal changes during menstruation, pregnancy, and menopause can also affect bowel regularity. Additionally, stress, anxiety, and depression are known to impact gut health, potentially leading to constipation. 

Certain medications and medical conditions can also cause constipation in women such as: 

• Pain Relievers
• Antidepressants
• Iron Supplements

Pregnancy and childbirth can lead to pelvic floor dysfunction, making defecation more difficult. Aging is another factor, as muscle tone in the digestive tract diminishes over time. Recognizing these diverse causes is essential for implementing effective strategies to alleviate and prevent constipation. 

Natural Constipation Remedies

Fiber-Rich Foods

Eating a diet high in fiber is one of the most effective ways to prevent and relieve constipation. Grab these during your next grocery store trip: 

These foods add bulk to stool and promote regular bowel movements. Soluble fiber helps soften stool by absorbing water, while insoluble fiber speeds up digestion, making elimination easier.

Hydration

Proper hydration is essential for maintaining healthy digestion and preventing constipation. Drinking enough water throughout the day softens stool and supports smooth bowel movements. If you’re looking to increase daily hydration beyond water, opt for the following: 

• Herbal Teas
• Coconut Water
• Water-Rich Foods (i.e. Cucumber, Watermelon)

Experts recommend consuming at least 8 glasses of water daily, but individual needs may vary based on activity level and climate.

Probiotics

Probiotics are beneficial bacteria that help balance gut flora and improve digestion. Found in fermented foods like yogurt, kefir, sauerkraut, kimchi, and miso, probiotics can support regular bowel movements and alleviate constipation.[2] Supplementing with high-quality probiotic strains such as Lactobacillus and Bifidobacterium may also promote gut motility and overall digestive health.

Gentle Abdominal Massage

Massaging the abdomen can stimulate digestion and encourage bowel movements. Using circular motions with light to moderate pressure, particularly along the colon’s path, can help relieve bloating and encourage peristalsis—the muscle contractions that move stool through the intestines. Applying essential oils can enhance the massage’s effectiveness and provide additional digestive support.[3]

Essential Oils For Constipation

Digest Ease

Digest Ease essential oil blend is a natural remedy designed to promote digestive balance and relieve occasional constipation. With a powerful combination of Cardamom, Lemon, Ginger, Fennel, and Spearmint, this blend helps stimulate digestion, reduce bloating, and encourage healthy bowel movements. Whether you're experiencing sluggish digestion or occasional tummy troubles, Digest Ease offers a holistic solution to restore digestive comfort.

How To Use

To use Digest Ease for natural constipation relief, simply dilute a few drops with a carrier oil and gently massage it onto your abdomen in circular motions. This topical application can help stimulate peristalsis—the wave-like contractions that move stool through the intestines—while also easing bloating and cramping. 

By incorporating Digest Ease into your daily wellness routine, you can enjoy gentle, effective support for digestive health and find relief from occasional constipation naturally.

Tummy Aid

Tummy Aid essential oil blend is a natural and effective remedy for constipation relief and digestive discomfort that’s safe for little ones and effective for the whole family. Featuring a carefully selected combination of Ginger, Lemon, Spearmint, and Chamomile, this blend works to soothe the digestive system, reduce bloating, and promote regularity. 

How To Use

For best results, dilute Tummy Aid with a carrier oil and gently massage it onto your abdomen in circular motions to help stimulate bowel movements and ease bloating. 

Whether you’re dealing with occasional constipation, stomach discomfort, or sluggish digestion, Tummy Aid provides a gentle, natural solution to restore comfort and promote overall wellness.

Peppermint 

Peppermint essential oil is a powerful natural remedy for constipation relief and digestive discomfort. Known for its high menthol content, Peppermint oil helps relax the digestive muscles, allowing for smoother bowel movements and reducing bloating, cramping, and gas. 

Studies suggest that Peppermint oil can soothe irritable bowel syndrome (IBS) symptoms, which often include constipation and digestive distress.[4] Its cooling properties also provide relief from abdominal discomfort by easing inflammation in the gut and promoting natural digestion.

How To Use

To use Peppermint oil for constipation and digestion support, dilute a few drops with a carrier oil and massage onto your abdomen in a clockwise motion to encourage bowel movement and relieve bloating. You can also inhale the invigorating aroma or diffuse it to support overall gut health and relaxation. 

SOURCES: 

1. Constipation. https://www.nhsinform.scot/illnesses-and-conditions/stomach-liver-and-gastrointestinal-tract/constipation/
2. Efficacy of Probiotic Compounds in Relieving Constipation and Their Colonization in Gut Microbiota. https://pmc.ncbi.nlm.nih.gov/articles/PMC8838973/
3. Abdominal Massage With Essential Oils Reduces Constipation in Older Adults. https://www.gastroenterologyadvisor.com/news/abdominal-massage-with-essential-oils-reduces-constipation-in-older-adults/
4. Review article: The physiologic effects and safety of Peppermint Oil and its efficacy in irritable bowel syndrome and other functional disorders. https://pmc.ncbi.nlm.nih.gov/articles/PMC5814329/