Where to Place Castor Oil Packs for Constipation & Alternate Options

Are Castor Oil Packs for Constipation Worth It?

• What is Castor Oil?|
• Castor Oil Packs|
• Packs for Constipation|
• Better Alternatives|
• Probiotics Before Packs|

We’ve all probably experienced a bout of constipation at some point. But struggling with bowel movements routinely can be miserable. We see a fair bit of constipation in the clinic, so I’m always on the lookout for simple, natural solutions for our clients. 

Recently, I’ve noticed people promoting castor oil packs on social media as an effective option for constipation. There’s plenty of anecdotal evidence for castor oil packs, but I like to cross-reference those narratives with what’s been published in the scientific literature. 

In this article, I’ll share some background on castor oil and castor oil packs. I’ll also share where to place castor oil packs for constipation, dive into what the research says about their usefulness for combating constipation, and cover the science-based alternatives that may be more effective.

What is Castor Oil?

Castor oil is surging in popularity due to anecdotal claims that it helps to:

• Reduce inflammation
• Relieve constipation
• Treat fungal infections
• Improve skin health and dry eyes
• Ease menstrual cramping and endometriosis 
• Support wellness

The effects of castor oil are thought to come from its ricinoleic acid content. Ricinoleic (rice-in-o-LAY-ik) acid is an unsaturated fatty acid with anti-inflammatory, antioxidant, antimicrobial, and laxative properties 1 2.

Is Castor Oil Safe?

Castor oil is generally safe, but it can induce labor, so pregnant women should be cautious and consult with their doctors first 3. In addition, castor oil can cause side effects like 1: 

• Diarrhea (if taken orally at a higher dose) 
• Abdominal cramping and bloating 
• Vomiting 
• Dizziness 

Castor oil can be used as an oral dietary supplement or added to special eye drops or skin or hair moisturizers. It may also have benefits when applied to the body in a heated or unheated pack.

What are Castor Oil Packs?

Castor oil by itself is thick and messy, but a castor oil pack can allow the oil to seep into the skin without the mess. 

Castor oil pack kits are available online, but they’re pretty simple to DIY. All you need is:

• A piece of cotton flannel (even a worn-out flannel shirt or sheets) soaked in castor oil
• A sheet of plastic (like saran wrap or a plastic bag) to cover the flannel
• A hot water bottle or heating pad to place on top of the plastic if you want to use heat

Where to Place a Castor Oil Pack for Constipation

If you’re using a DIY castor oil pack, follow these steps:

1. Place the soaked piece of flannel directly on your abdomen.

1. Cover the flannel with a sheet of plastic.
2. If you’re using heat, place a hot water bottle or heating pad on top of the plastic to heat the pack.
3. Leave the pack in place for an hour each day for three days.

How Do Castor Oil Packs Help With Constipation?

Oral castor oil activates smooth muscle receptors in the gut to stimulate bowel contractions (motility), and the Food and Drug Administration (FDA) has approved it as a stimulant laxative 1.

Castor oil has been used for bowel prep for gut scoping procedures (like a colonoscopy), but better options, like senna and polyethylene glycol, have generally replaced it 1 4 5

When it comes to constipation, castor oil packs aren’t well-studied. But a weak clinical trial of 35 elderly people found that using abdominal castor oil packs was associated with 6:

• Better stool (poop) consistency
• Less straining
• A greater sense of complete evacuation

It’s unclear from current research whether castor oil packs are effective for improving symptoms of constipation. I don’t discount the anecdotal evidence that suggests castor oil packs could help some people. But I wouldn’t recommend castor oil or a castor oil pack as a first option for chronic constipation.

Alternative Evidence-Based Natural Treatments for Constipation

Castor oil and castor oil packs aren’t my go-to when I work with constipated clients. Swallowing liquid castor oil does have a proven laxative effect. But it doesn’t target the root causes of constipation (often gut microbiome imbalances and too little dietary fiber). And, given the lack of solid evidence for castor oil packs, I look toward more science-based solutions that can treat constipation where it starts.

My book, Healthy Gut, Healthy You, provides a step-by-step gut healing guide that’s effective for treating many digestive woes, including constipation. In the book and in the clinic, I tend to start with dietary changes because diet has arguably the biggest impact on gut health.

Diet for Constipation

In my experience in the clinic, simply cleaning up the diet helps many people restore normal bowel motility (how food moves through the digestive tract). Choosing whole, minimally processed foods (like those featured in the Mediterranean or Paleo diet) is a great place to start. 

Then, gradually increasing fibrous foods is an excellent way to support healthy bowel movements on a regular basis [7]. 

Specific fibrous foods that studies have shown can directly help with constipation include:

• Prunes 8 9 10
• Prune juice 11
• Kiwifruit 8
• Mango 8
• Flaxseed 12

Other high-fiber foods that can contribute to good gut health and regular bowel movements include 13 14:

• Fruits
• Vegetables
• Legumes
• Nuts
• Seeds
• Whole grains
• Oats
• Rye
• Quinoa  

And foods that are high in both fiber and magnesium that may also help improve regularity include 15 16:

• Leafy greens
• Chia seeds
• Pumpkin seeds
• Legumes
• Nuts  

Probiotics for Constipation

For those who already follow a whole-foods diet and still struggle with constipation, my next favorite tool is probiotics. The evidence for their effectiveness in constipation is clear: A meta-analysis found that multistrain probiotic blends of Lactobacillus and Bifidobacterium improved constipation in adults 17.

You may be wondering if there’s a specific probiotic for constipation relief, and the answer is no. 

Probiotics come in three main categories:

• Lacto/Bifido blends
• Saccharomyces boulardii
• Soil-based Bacillus species

In the clinic, we’ve had great success with our triple therapy probiotic protocol. As you’ve probably guessed, a triple therapy probiotic combines all three of the above categories, and I’ve found it to be the most effective way to take probiotics.

But never fear: If constipation hits while you’re rebuilding your gut health, there are good options for fast relief.

Natural Options for Immediate Constipation Relief

While building the gut foundations that support healthy bowel movements day in and day out, you may have times when you need immediate constipation relief. Before reaching for oral castor oil or castor oil packs, I have my clients consider these safe, natural, science-based options to loosen their bowels in a pinch 8:

• Senna (an herbal stimulant laxative)
• Magnesium (citrate or oxide)
• Psyllium (i.e. Metamucil)

If you’re feeling backed up and inclined to try castor oil, taking it orally may give better results as an occasional “clean out” while you target the root causes of constipation. It’s generally safe to try 1–4 tablespoons of cold-pressed, hexane-free, organic castor oil liquid per day 1 18. 

As it turns out, castor oil may actually be better for other health challenges, as I’ve explained in this YouTube video: 2 Surprising Benefits of Castor Oil.

Whichever route you choose for constipation relief, it’s always best to run new supplements by a trusted healthcare provider before adding them to your routine. And, as a reminder, pregnant women should only use castor oil under the guidance of a qualified professional.

Diet and Probiotics Before Castor Oil Packs 

Castor oil packs are having a moment on social media. But when it comes to chronic constipation, it’s best to start with long-term therapies that target the root cause. Within a few weeks, a whole-foods diet and probiotics can help to correct poor gut health and get the gut moving on the regular. 

Meanwhile, for quick constipation relief, senna, magnesium, and psyllium have solid science backing their effectiveness.

Oral castor oil can also be effective as an occasional laxative, and it’s likely a more powerful option than castor oil packs. But castor oil packs are generally safe, so there’s no harm in trying them. The lower abdomen is where to place a castor oil pack for constipation.

If you implement these strategies and still struggle with constipation, we’re happy to help you troubleshoot with evidence-based, cost-effective strategies at the Ruscio Institute for Functional Health.

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