words by Emma-Jade Stoddart

I first came across castor oil packs on TikTok, where a well-known influencer tied what looked like a large cloth around her stomach. “It has helped me so much… it’s really cheap, you can do it every night, and my skin has completely changed.” She credits her taut torso to using the pack most evenings. She’s not alone. Other advocates claim the ritual can ease bloating, support digestion, calm inflammation and even alleviate the symptoms of premenstrual syndrome (PMS).

It might be popular now, but castor oil’s role in natural medicine is nothing new. The ancient Egyptians are said to have used it as both a skin salve and cosmetic ingredient, while Ayurvedic practitioners and Western herbalists have long incorporated it into remedies for digestive complaints and joint pain. By the early 20th century, ‘castor oil packs’ had been adopted within naturopathic practice, where they were recommended to stimulate circulation and support liver health.

The premise is simple: soak a piece of flannel in castor oil, place it over the abdomen and leave it on for anywhere between 30 minutes and overnight. But how exactly would an oil-soaked cloth influence what’s happening internally? And more importantly, is there any credible evidence behind it?

So, how do castor oil packs work?

Castor oil contains something called ricinoleic acid, a fatty acid known for its moisturising and anti-inflammatory properties. Applied topically, its effects are largely skin-deep. “It can soften and hydrate the skin,” confirms Maz Packham, nutritional therapist at W-Wellness. “When heat is applied on top, blood flow to the area increases and muscles relax.”

Some practitioners believe the benefits may extend further. Nutritional therapist Cara Shaw explains ricinoleic acid has been studied for its anti-inflammatory and analgesic effects. “When used in a pack, it’s thought to be absorbed through the skin and may support local circulation, lymphatic flow and the body’s natural detoxification processes,” she says.

However, the science is limited. “There isn’t enough research to show that applying castor oil to the abdomen can impact organs like the liver or directly stimulate digestion,” Packham adds.

Can it really ease bloating?

In the US, oral castor oil is FDA-approved as a stimulant laxative, as ricinoleic acid activates receptors in intestinal smooth muscle, increasing motility. Put simply: it can help relieve occasional constipation. Applied to the abdomen, however, the mechanism is less clear. “In theory, if constipation improves, bloating may reduce,” says Packham. “However, it’s not a primary tool used to manage bloating.”

Instead, the explanation may be simpler. “If heat is applied over the pack, that alone could explain symptom relief,” she adds. Warmth dilates blood vessels, improves circulation and relaxes the muscle, which can help move trapped gas and ease discomfort.

Shaw agrees that the warming, restorative element may play an important role. “Using a castor oil pack often involves lying down, applying warmth and activating the parasympathetic nervous system, the body’s ‘rest and digest’ mode,” she explains. “That alone can support digestion and relaxation.”

What about ‘detox’ and lymphatic drainage?

On social media, castor oil packs are often framed as a way to ‘support detoxification’ or ‘boost lymphatic flow’. Some practitioners suggest the oil may encourage circulation and lymphatic movement. “Castor oil packs have traditionally been used to support liver function, lymphatic flow and inflammation,” says Shaw, noting that many people report improvements in digestion, skin health and menstrual discomfort.

However, according to Packham, “there is a lack of strong clinical evidence that topical castor oil packs improve lymphatic flow or detoxification. The liver and lymphatic system already have very efficient built-in detoxification mechanisms.”

Are castor oil packs safe?

“For most people, they are generally safe for occasional use,” says Packham. But she advises avoiding them during pregnancy or when trying to conceive and recommends a patch test for those with sensitive skin. “Castor oil should not be applied to broken, irritated or healing skin.”

For those who want to try them, Shaw recommends a simple approach. “Apply one to two tablespoons of organic, cold-pressed castor oil to the abdomen, cover with a cloth or wrap and relax for around 30 – 45 minutes,” she says. “Some people like to add a warm, but not hot, water bottle on top.” She also suggests doing a patch test beforehand.

What works better for bloating?

If bloating is your primary concern, Packham suggests starting with evidence-based basics:

• Chew your food thoroughly (at least 20 times per mouthful)
• Slow down and practise mindful eating
• Include bitter leaves such as rocket or watercress at the start of a meal
• Try ginger or fennel tea after eating
• Consider digestive enzymes short-term if appropriate

“But always look at how you’re eating first,” she says. “Slowing down, not eating on the go and avoiding large volumes of water with meals can make a significant difference. If symptoms persist, speak to a healthcare professional to identify the root cause.”