Your gut is not just an organ for digestion but a critical center of your body’s overall health, affecting everything from immune function to weight to mental well-being. That’s why keeping your gut feeling great can make such a radical difference in how you feel all-around.
Humans have turned to herbs for supporting gut health since the beginning of time. And, after countless decades of downplaying their impact on health, more and more scientific research is now showcasing the benefits of medicinal and culinary herbs in promoting digestive function, comfort, and overall well-being. Here are a few of my favorites.
1. Ginger
As an herbal GI supplement, ginger is used predominantly for gastrointestinal upset, nausea, and vomiting. Long revered in traditional Asian medicine for its digestive benefits, ginger offers substantial relief from gastrointestinal distress, including from morning sickness and postoperative nausea and vomiting.
An important compound studied in ginger is gingerol, which has potent antioxidant effects, helping to soothe your stomach, reduce nausea, promote stable blood sugar, and much more. Interestingly, it’s thought to act not just on your GI tract, but also on serotonin receptors in your brain and elsewhere.
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Most studies used between 500 milligrams and two grams of ginger daily to assist digestion and prevent discomfort such as bloating and cramps. Ginger is generally safe in amounts of up to four grams daily, but those on anticoagulants should use it cautiously to avoid an increased risk of bleeding.
2. Peppermint
Peppermint’s use dates back to ancient Greece. Several thousand years later, a body of scientific research now supports its benefits—particularly in delayed-release, enteric-coated peppermint oil capsules—for symptomatic relief of irritable bowel syndrome. An “enteric coating” on the capsule allows the peppermint oil to pass through the acidic stomach environment to the lower intestine, where it acts as a gentle smooth-muscle relaxant, relieving gas and reducing discomfort.
Peppermint’s primary active ingredient, menthol, possesses antispasmodic properties that relax the muscles of the digestive tract. (FYI: This antispasmodic effect is often described as “carminative” in the herbalism world.)
Clinical trials have shown that 0.2 to 0.4 milliliters of peppermint oil taken in enteric-coated capsules up to three times daily can significantly alleviate discomfort. The dose matters here; if you take too much, peppermint oil may cause heartburn as well as problems in people with hiatal hernia. That said, anyone can benefit from a cup of peppermint tea after a meal. It offers many of the same benefits and it’s a delicious way to improve your digestion!
3. Fennel
In Egypt, Europe, and China, fennel has been used since ancient times for digestive benefits, including improving appetite and easing acute cramping. Due to their aromatic oils, fennel seeds have a soothing effect on the muscles within the gastrointestinal tract, helping to reduce gas, bloating, and stomach cramps.
Fennel seeds can be chewed or steeped in hot water and taken as tea two to three times daily. They can also be consumed as a tincture or in capsule form.
Fennel is also considered safe in low doses to help colic in babies and children, but should always be consumed in moderation by pregnant women due to its potent phytoestrogen content.
4. Chamomile
This herb effectively promotes the production of digestive enzymes and stomach acid, making it useful to take with meals to enhance digestion. It has bitter properties that make it especially helpful when taken before meals. Referred to as “the mother of gut,” chamomile has a long tradition of use in treating both acute and chronic gastric distress, such as irritation and cramps of the digestive tract.
Bitter herbs like chamomile boost gastric motility to help prevent belching and bloating, increase stomach acid to promote better breakdown of proteins (important for those with food allergies), reduce constipation and gas, and enhance the immune system of the digestive tract. They can also help with weight management and glucose metabolism.
As if that’s not enough, chamomile has a calming effect that supports relaxation. One important constituent of chamomile is apigenin, which acts on GABA receptors in the brain, exerting a natural inhibitory effect on your central nervous system.
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It is also gentle enough for children and pregnant women. Just note that chamomile may cause rare allergic symptoms in those sensitive to plants in the sunflower, celery, or onion families.
Chamomile can be a beneficial part of an herbal tea blend or consumed on its own as a tea or tincture.
5. Triphala
A cornerstone of Ayurvedic medicine (a traditional system of medicine born out of India that emphasizes disease prevention and health promotion), Triphala is a blend of three fruits that together have a very mild laxative effect, helping to cleanse the digestive tract and support regular bowel movements.
Polyherbal formulations are popularly used in Ayurvedic medicine, which posits that combining synergistic herbs results in extra therapeutic effectiveness and ultimately a more powerful treatment than any one component taken alone.
The benefits of Triphala may include a healthy inflammatory response and long-term antioxidant support. It is a tried, true, and safe approach for addressing constipation at any age, and can also help with dental issues and weight management.
Dosages typically range from 500 to 1,000 milligrams per day. Always start at the lower end to gauge tolerance and adjust the dose based on your response.
6. Slippery Elm
The inner bark of the slippery elm tree forms a “slippery” gel that, when mixed with water, coats and soothes the intestinal tract. In turn, the intestinal tract produces more mucus considered protective and healing to the digestive tract. Slippery elm is generally recognized as safe and can be supportive for people reflux, diarrhea, or even Crohn’s or colitis.
For adults with reflux or intestinal irritation bowel diseases or GERD, taking 400 to 500 milligrams of slippery elm three times daily can be very beneficial. Due to its mucilaginous nature, it is vital to consume adequate water to prevent the slippery elm from impeding the throat or digestive tract.
Practical Tips for Using Herbal Remedies
To incorporate these herbs into your health regimen, consider the following tips:
- Consultation: Check with your healthcare professional before beginning new herbal treatments, especially if you have pre-existing conditions or are taking medications.
- Quality: Choose high-quality, organic sources for herbs to avoid contaminants that could affect their efficacy and safety.
- Integration: Integrate herbs gradually into your diet and observe how your body responds before establishing a routine.
- Lifestyle: Combine herbal supplements with a balanced diet and regular exercise to maximize gut health and overall physical well-being.
Bottom Line
Herbs are a gentle but effective way to enhance your gut health, and now there’s research to support the benefits of medicinal plants humans have used historically for thousands of years. Along with a healthy diet, regular movement, and sufficient sleep, these natural remedies can become part of your regimen and make all the difference for a healthy and happy gut.
Dr. Shetreat is a neurologist, herbologist, and author of The Dirt Cure, in which she presents a nutritional plan for getting and keeping children healthy. She works and studies with indigenous communities and healers from around the world, and is the founder of the Terrain Institute, where she teaches earth-based programs for transformational healing.