Struggling with bloating, sluggish digestion, or constipation? You're not alone. These issues can really affect your day. Thankfully, there are ways to find relief. In addition to eating well, staying active, and hydrating, some people are turning to infrared saunas.
Infrared saunas work differently than traditional saunas. Instead of heating the air, they use gentle infrared light to warm your body directly. This not only feels relaxing but may also offer unique benefits for your gut and digestion. Let's explore how.
What Is an Infrared Sauna?
Infrared saunas use special lamps that emit invisible light. This light heats your body more deeply—and at lower temperatures—than old-fashioned steam saunas. Most sessions happen at 120–150°F, so you can sweat and relax at the same time. Want to know more? The Mayo Clinic has a helpful overview.
There are three main types of infrared waves:
- Near-infrared: Good for your skin's surface and quick tissue repair.
- Mid-infrared: Gets a bit deeper and can relax muscles and help circulation.
- Far-infrared: Most common in saunas and penetrates the deepest. It’s great for raising your core temperature and getting that healthy sweat.
A lot of the benefits people talk about, especially for the heart, are linked to far-infrared saunas. The Cleveland Clinic also explains more health perks.
How Heat May Help Your Digestion
Warmth feels good, but the benefits might be deeper. Here are some ways using an infrared sauna could support your gut.
Helping Your Nervous System
Your body has two main modes: "fight or flight" (for stress) and "rest and digest" (for calm and digestion). If you’re always stressed, digestion slows down. That can mean things like constipation or indigestion.
Sitting in a sauna helps your body switch into "rest and digest" mode. The warm, quiet environment lowers stress hormones, like cortisol, and lets your gut focus on moving things along. Learn more about this effect in this research review.
Boosting Blood Flow
A healthy gut needs good blood flow. More oxygen and nutrients can reach your digestive tract, supporting its health. Saunas, especially far-infrared ones, boost circulation by making blood vessels relax and widen.
Better blood flow means your gut muscles get the nutrients they need to keep things moving. If you're curious, this article from Cleveland Clinic explains how it works.
Relaxing Gut Muscles
Stress doesn't just bother your mind—it also makes your gut muscles tense. When you use an infrared sauna, the warmth can help those muscles relax too. That could mean fewer cramps and more regular bathroom visits.
How Can Infrared Saunas Relieve Constipation?
Let's look at a few of the main ways saunas might help relieve constipation:
1. Supporting the Gut-Brain Axis
There's a strong connection between your brain and your gut. When you’re stressed, your digestion can slow down or become uncomfortable. Infrared saunas boost relaxation, which could help get that communication back on track. For more on this gut-brain link, check out Dr. Will Cole’s article.
2. Hydration and Thermoregulation
When you sweat, you lose water. But drinking up before and after your session is crucial. Staying hydrated helps soften stool and makes it move more easily through your system.
Pro tip: Add a pinch of sea salt or an electrolyte powder to your water after the sauna. This replaces minerals lost when you sweat. Magnesium is especially helpful for both relaxing muscles and drawing water into your intestines.
3. Gut Microbiome—A Sneak Peek
Interesting new studies suggest that heat, like from far-infrared saunas, might change the balance of good bacteria in your gut. In animal studies, infrared light boosted some types of helpful gut bugs. Curious? You can read the study on NCBI’s website.
What Does the Evidence Say?
It's important to stay realistic. Most solid studies about infrared saunas focus on benefits for your heart, blood pressure, and helping you relax. Direct research on constipation is still pretty new, and a lot of the evidence for gut health comes from animal studies or personal stories.
That said, the proven effects—lower stress, better circulation, and the calming of your nervous system—are all connected to good digestion. For a balanced look at current sauna science, see Harvard Health.
How to Start—A Friendly Guide
Want to give it a try? Here’s a gentle way to begin:
- Set the temperature at 120–135°F (49–57°C). No need to go hotter.
- Start with 15–20 minutes. Over time, you can work up to 25–30 minutes.
- Try 3–4 times a week. Consistency is more important than intensity.
Some simple tips:
- Hydrate well. Drink a big glass of water before you go in. Sip during the session if you like. Afterward, aim for at least 16–24 ounces, and consider an electrolyte drink.
- Practice belly breathing. Put your hand on your stomach. Breathe in slowly, feeling your belly rise. Exhale gently. This helps your gut relax even more.
- Cool off. Take a lukewarm shower after your session to rinse off and cool down.
Note: If you feel dizzy or unwell, stop right away and leave the sauna.
Who Should Be Careful?
Most healthy adults can use infrared saunas safely. But check with your doctor first if you:
- Are pregnant
- Have heart problems like uncontrolled blood pressure
- Suffer from nerve issues and feel less in your hands or feet
- Can’t handle heat well or can’t sweat normally
- Take medicines that react with heat, like diuretics
Read more about safety in this Mayo Clinic FAQ.
Last Word
Infrared saunas are a warm, relaxing way to support your digestion. While research is still growing, the benefits for stress relief, better blood flow, and calmer nerves can help set the stage for regular, comfortable digestion. Remember to start slow, drink plenty, and listen to your body.
Ready to see how a little heat might help you feel better? Start your journey to gut wellness—one relaxing session at a time!
