By Lauren Keating
An increasing number of individuals are discovering the significant impact that gut health has on overall well-being, as a wealth of research continues to illuminate its vital connections to digestion, immunity, and even mental health. One intriguing trend capturing attention in holistic wellness circles is the rise of castor oil packs.
For centuries, castor oil has been revered as a natural remedy, particularly celebrated for its benefits to digestive health. Its rich history and remarkable properties make it a powerful ally in fostering not just digestive harmony but holistic wellness as a whole.
Today, social media feeds are full of videos claiming those who sleep with a castor oil pack wake up with a flat belly and report better GI function. A castor oil pack is a cotton cloth placed on the skin covered in cold-pressed, organic castor oil. The pack can be placed over the stomach, liver, or specific joints. The pack can then be covered in plastic to avoid staining clothes. Some even apply a heating pad or hot water bottle for up to 60 minutes.
Castor oil packs offer a range of health benefits, primarily due to their anti-inflammatory, detoxifying, and healing properties. When applied to the skin, they help stimulate lymphatic drainage, promoting the removal of toxins and improving liver function. They are widely used to support digestion, easing bloating and constipation. Additionally, castor oil packs may aid in hormonal balance and fertility by enhancing blood circulation to the reproductive organs and reducing menstrual cramps.
Its pain-relieving effects make castor oil packs beneficial for joint pain, muscle soreness, and arthritis, while its ability to promote deep relaxation helps reduce stress and tension. Whether used for detoxification, pain relief, or digestive support, castor oil packs serve as a natural and holistic remedy for overall wellness.
But what does science say about its effectiveness?
"Castor oil contains ricinoleic acid, which may help as a laxative," NYC-based digestive dietitian at Compass Nutrition Adiana Castro, MS, RDN, said.
Castro said that castor oil is absorbed through the skin; however, the amount of absorption is unknown. What is known is that it does stimulate the smooth muscle of the digestive tract which can aid with irregular bowel movements. It is approved by the FDA as a stimulant laxative for the relief of occasional constipation.
According to Castro, this natural remedy generally produces a bowel movement in six to 12 hours. But it should not be used for more than one week. "Castor oil is approved only for occasional or short-term, one week or less, for constipation," she said." It is not recommended for long-term use because it can lead to dependency and disturb the body's natural bowel function."
This means influencers who brag about the benefits of castor oil packs may cause more harm than good if viewers don't know all the facts—including using the packs every night. "There are a lot of anecdotal claims that support the published research however we do need more clinical trials to learn more about the benefits of castor oil," Castro said.
While research does support castor oil's positive effect on constipation, it is not recommended for those with IBS.
Castro said this is because those with IBS "have a sensitive GI system and may irritate the gut and potentially worsen symptoms like abdominal pain, bloating, and discomfort.
"Instead, I would recommend following a Low-Fodmap diet for 4 weeks then reintroducing food, adding psyllium husk to help soften stools, or adding probiotics specifically with Bifidobacterium lactis, Lactobacillus rhamnosus, or Lactobacillus plantarum strains."
She also recommends NOW Probiotic-10 ™ & Bifido Boost, Garden of Life Dr. Formulated Probiotics Once Daily, and SFI Health Ther-Biotic Complete.
Castor oil also will not help those with SIBO. "SIBO is an overgrowth of bacteria in the small intestine," she said. "The three treatments available are pharmaceutical antibiotics, herbal antimicrobials, or an elemental diet. All SIBO treatments should be completed under a healthcare practitioner."
Another potential myth is the benefits of placing castor oil directly into the belly button, but again, scientific evidence is limited.
"Applying castor oil is based on anecdotal evidence and traditional practices like Chinese Medicine and Ayurveda," Castro said.
The idea is to use organic, cold-pressured castor oil and directly drop a few drops in the belly button. Massage the stomach and leave it overnight. Along with supposed digestion benefits, this is said to detoxify the liver, reduce menstrual cramps, boost immunity, and reduce joint and muscle pain.
Keep in mind, as Castro added, there are no scientific studies that report castor oil helps detox the liver.
Those using castor oil packs for improving lymphatic drainage, easing menstrual cramps, bloating, and detoxing should only use it three to four times a week before bed for best results.
It's always worth a try, provided there are no warning signs to discontinue use. If you experience irritation, redness, or a rash from applying castor oil packs to the skin, as well as cramping, diarrhea, bloating, dehydration, rectal bleeding, or a failure to have a bowel movement afterward, you should stop using them.
Pregnant women should not use castor oil packs because they can stimulate uterine contractions, premature contractions, or other complications. Women who are breastfeeding should consult their doctor first.
"People with liver disease have lower liver function and they want to avoid any substance that can possibly add more stress on the organ," Castro said. "People prone to gallstones or with cholecystitis, inflammation of the gallbladder, would also want to avoid castor oil packets because it can increase bile production and may place additional stress on the liver."
Castor oil may not be best for the elderly because of an increased risk of adverse effects related to potential renal and cardiac impairment and possible fluid and electrolyte imbalance. "This can lead to hypertension, arrhythmias, seizures, cognitive dysfunction, increased risk of falls and fracture," Castro said.
While much of the hype about castor oil and packs may be speculative, this writer noticed a reduction in bloating, decreased sluggishness and improved digestion after consistently using a castor oil pack a few times weekly.
So, if you are thinking about including castor oil packs in your own wellness routine remember to ask your doctor if it's right for you.
Adiana founded Compass Nutrition to improve the access to and delivery of quality medical nutrition therapy that can only be given by registered dietitian nutritionists. She seeks to put patients at ease with a combination of her expertise and down to earth charm. Adiana is also bilingual and able to provide her excellent care fluently in Spanish.Adiana is accepting new patients and today works with a seasoned team of dietitians and clinical aides who share her commitment to high quality patient care. She splits her time with Compass Nutrition and working as a Clinical Dietitian at the Weill Cornell Weight Loss Surgery Program at New York Presbyterian Hospital. Adiana received degrees from Stonehill College and Boston University and completed her internship in clinical nutrition with various rotations at Boston University. Adiana is also a Certified Leap Therapist (CLT).