Soothing Digestion Naturally: Herbs for Gut Health and Relief

If you are reading this, you might be experiencing some kind of discomfort in the nether region of your digestion process or maybe in the upper region. Perhaps you are interested in helping others who struggle with digestive issues. Or, you may be reading this simply for ideas on maintaining a healthy gut. Regardless, you’re in the right place.

A healthy digestive system can support our vitality with things like emotional function, cognition, restful sleep, prevention or relief of anxiety and depression, regulation of weight and even chronic pain. Christopher Hobbs, PhD and clinical herbalist, says it is the foundation of good health. But when things go awry, it’s a complex topic. There are many factors, internal and external, that impact our digestion. Whether you are desperate for relief or just looking for everyday support, there are herbs that can promote a healthy gut and may help soothe your digestive process naturally.

JUMP TO:
Identifying the Causes of Digestive Issues
How to Find the Right Herbs for You
Herbs for Digestive Issues
Herbs For Digestion and Bloating
Herbs For Constipation and Diarrhea
Bitter Herbs for Digestion
Herbs Containing Pre-biotics and Pro-biotics
How to Prepare Herbs for Better Digestive Health

IDENTIFYING THE CAUSES OF DIGESTIVE ISSUES

For those in the “desperate for relief” category, it is critical to first identify the source of symptoms before relying on any one herbal remedy. For example, I was in Germany for work some years ago and was being used as a demonstration body during a therapeutic movement education class. The holistic doctor presenting to the group used me because of a chronic leg and hip issue I had. While performing a series of interesting maneuvers, she said in passing, “We often see that people with chronic pain are not able to process fruit sugars very well.” Wait. What? I had not mentioned my recent digestive distress and I had never heard of a connection between chronic pain and digestion! This stuck with me as I began to explore the connection. This illustrates the importance of looking for underlying causes of digestive issues.

When trying to identify root causes, there are questions we may not know to ask until a professional or experienced practitioner poses them to us. This is a great reason to work with a clinical herbalist. Exploring your own or another person’s whole-life picture (diet, lifestyle, stress, genetics, sleep, etc.) will help you better assess what herbal remedies may or may not have a positive impact.

That said, addressing multiple whole-life impacts at once can be overwhelming and make it hard to gauge what is impacting what. Starting with diet is a good launching point. If we pay attention, we can often pinpoint what foods are causing distress. Once we’ve explored that and are ready to inquire about herbal support, the following information will offer ideas for prevention or initial soothing of digestive distress.

HOW TO FIND THE RIGHT HERBS FOR YOU

Asking what are the best herbs for better digestion is a bit like asking what shoes are good for running. Just as there are different types of shoes to support different types of running (trail, road, track, etc…) or to address various foot/knee/hip/back conditions, so it is with herbs. Looking at herbal medicine assessment traditions and how they determine what may or may not work for a person can be helpful in choosing where to begin with herbal remedies for yourself or others, just as you might have your feet assessed before purchasing running shoes.

Most importantly, herbal medicine assessment theories remind us there are no “best herbs” for this or that. Clinical herbalist Olivia Amitrano says it best, ‘It bothers me when people say, ‘these are the top five herbs for x condition,’ because you have no idea the exact root causes that are playing a role in that person’s development of x condition? That person’s root causes could be completely different from another person’s root causes. So, it’s better when you educate about how x herb can perhaps tackle x root cause through this mechanism and what this herb is traditionally indicated for so the people can start to put the pieces together themselves and/or be encouraged to talk to a practitioner about whether or not it is right for them.”

A popular herbal assessment approach from Traditional Chinese Medicine (TCM) is to look at the energetics of herbs in relation to your “constitution” or body type. While this may be unfamiliar, measuring qualities like temperature, moisture, and tone can provide useful direction when making herbal remedy choices. Or, in the Ayurvedic tradition, you might determine your energy patterns by identifying your “doshas” called vata, pitta, and khapa. Understanding these would then help you decide what herbs might be suitable according to their energetic properties.

For example, simple observations may lead you to discover that you tend toward a hot and dry nature. This would suggest you may want to start with cooling herbs like mint or fennel rather than herbs like ginger and thyme that create heat in the body. Conversely, if you tend toward a cooler constitution, you may want those warming herbs for better digestion.

Of course, these are oversimplified reductions of nuanced, complex assessments, but the correlations can be effective when measured in various configurations. Many assessment tools exist online to help you identify your prominent constitution and energy type and are worth investigating.

As you explore and learn, you can begin to have more educated questions and feel confident in your herbal choices. Again, these are starting points. It’s always a good idea to work with a clinical herbalist who may be able to help mitigate some of the ups and downs of experimentation by pointing you in the right direction from the outset of your journey. Natural does not always mean safe, so it is also critical to ensure there are no contraindications for you or the person you are working with, especially if any medications are involved. Additionally, grab a few books from well-respected herbalists like Christopher Hobbs, David Winston, Rosemary Gladstar and Mathew Wood, Michael Tierra, Dr Tieraona Low Dog, and many others.

HERBS FOR DIGESTIVE ISSUES

Now that we’ve covered the essential starting point of “asking and assessing before choosing,” let’s dive into some herbs that may help soothe some of your digestive concerns. These are traditional herbs that are good for digestion. Rather than looking at individual herbal actions, I’ve grouped them into herbs for specific concerns:

• Herbs That Support Digestion and Ease Bloating
• Herbs for Constipation and Diarrhea
• Bitter Herbs for Digestion
• Herbs Containing Pre-biotics and Pro-biotics

HERBS FOR DIGESTION AND BLOATING

Gas and bloating are probably two of the most common “household” digestive woes. While related, keep in mind that they can be distinct conditions. After evaluating your food and lifestyle choices to see where you might make adjustments, there are some common herbs that have been used for centuries to soothe and settle that pesky internal air. These natural herbs for gut health are often aromatic and referred to by herbalists as “carminatives.” Common carminative herbs are fennel seed (Foeniculum vulgare), anise seed (Pimpinella anisum), licorice root (Glycyrrhiza glabra), ginger root (Zingiber officinale), German chamomile (Matricaria recutita), peppermint (Mentha piperita) and lemon balm (Melissa officinalis). This is not a comprehensive list but rather a starting point.

HERBS FOR CONSTIPATION AND DIARRHEA

Constipation and diarrhea are also quite common but can be a result of serious medical conditions. If you are experiencing these symptoms for regular and prolonged periods, it’s best to consult a medical professional to identify the root causes. Then, you can better decide what herbs for gut healing might support your efforts to address those concerns.

Two of the most common herbal laxatives for constipation are cascara Sagrada (Rhamnus purshiana) and Senna (Senna alexandrina). Aloe latex and juice have also been used, but it should be noticed that while all three are effective, they can cause significantly uncomfortable cramping. Thus, these are often taken with carminatives to ease some of that harshness. If you are working with an herbalist, they will guide that dosing. Remember, prolonged use of laxatives of any kind can pose serious health hazards. If you already have irritated bowels, consider using more “demulcent” and mucilaginous herbs like marshmallow root (Althaea officinalis), slippery elm (Ulmus rubra).

Some “astringent” or drying herbal possibilities for diarrhea are blackberry leaf (Rubus fruticosus), white oak bark (Quercus alba), and bilberry leaves (Vaccinium myrtillus). Again, this condition can be serious and should not be treated without proper medical attention if it persists.

BITTER HERBS FOR DIGESTION

The term “bitter” simply refers to taste. Aside from being tasty additions to create complexity in your cocktails and mocktails, bitter flavors stimulate the production of saliva in our mouths, which signals the production of gastric juices, enzymes and bile to begin so the gut is ready to work even before our food heads down the hatch. As said by clinical herbalist Mathew Wood, “In ancient times, bitter herbs were a springtime staple, aiding digestion and metabolism after winter’s scarcity.” Common digestive bitters are Angelica root (Angelica archangelica officinalis), artichoke leaf (Olea europaea), blessed thistle (Cnicus Benedictus), dandelion root (Taraxacum officinale), mugwort (Artemisia vulgaris), and wormwood (Artemisia absinthium).

Gentian root (Gentiana lutea) is another very common digestive bitter and also a good example of an herb being good for some people but not for others. Rudolf Fritz Weiss, MD cautions, “It stimulates gastric secretion and motility and improves gastric tone, so that heavy food is more easily digested. Like the centaury, gentian is active the moment that it is absorbed by the mucous membrane of the mouth. Caution is however indicated with a sensitive, irritable stomach where there is excess acid. Gentian can aggravate the symptoms of hyperacidity.” Again, check these contraindications before deciding what herbs for gut health to use.

HERBS CONTAINING PRE-BIOTICS AND PRO-BIOTICS

“The International Scientific Association for Probiotics and Prebiotics defines probiotics as “live microorganisms that, when administered in adequate amounts, confer a health benefit on the host” [1]. These microorganisms, which consist mainly of bacteria but also include yeasts, are naturally present in fermented foods, may be added to other food products, and are available as dietary supplements. However, not all foods and dietary supplements labeled as probiotics on the market have proven health benefits. Probiotics should not be confused with prebiotics, which are typically complex carbohydrates (such as inulin and other fructo-oligosaccharides) that microorganisms in the gastrointestinal tract use as metabolic fuel [2]. Commercial products containing both prebiotic sugars and probiotic organisms are often called synbiotics. In addition, products containing dead microorganisms and those made by microorganisms (such as proteins, polysaccharides, nucleotides, and peptides) are, by definition, not probiotics,” from the National Institutes of Health (NIH) Office of Dietary Supplements (ODS).

We can’t talk about digestion without discussing the bacteria living and acting upon us throughout our digestive system. The balance of our good and bad bacteria can be a primary root cause of some issues. Knowing how to feed the good and starve out the bad is a great way to support healthy bacteria colonies. Getting pre and probiotics through food has shown to be the most effective, but it is possible to get some of the good bacteria we need through supplements and herbs. For example, dandelion is a food as all parts are edible, but the leaves and roots are often used herbally as infusions and decoctions. Chicory root, often consumed as a natural coffee alternative (although it does not contain caffeine) is another prebiotic source and licorice root has been cited as a probiotic. As a source of pro and prebiotics, these can be eaten. Both roots are generally boiled or roasted and eaten as vegetables and dandelion greens are often eaten like salad greens.

HOW TO PREPARE HERBS FOR BETTER DIGESTIVE HEALTH

To prepare any one of the above herbal remedies, individually or in combination, you can simply make water extractions. For softer herbs like leaves and petals, you’ll make an herbal “infusion” by adding the fresh or dried herb to boiling water and then remove from the heat to steep, just as you would tea. For harder herbs like roots, barks and seeds, you’ll need to bring their water to a boil and then gently boil or simmer for approximately 20 minutes to make a “decoction.” Harder, woody herbs may even need to be soaked in cold water for about 12 hrs before boiling.

To make stronger infusions and decoctions, let them continue steeping for some time after taking off the heat. For even stronger concoctions, let them steep until completely cool, put the liquid and herb combo into a jar, and then let it sit overnight in the fridge for use the next day.

Alternatively, you can take powder capsules or make herbal tinctures. Tinctures are herbal extractions made with solvents like alcohol, glycerin, and vinegar. To learn more about this method, look for books or articles written by trusted herbalists.

So, there you have it—an initial look at how to soothe and maintain a healthy digestive system. It is a whole-life, whole-person endeavor. Supporting healthy digestion and/or addressing specific concerns requires individual assessment to develop an individualized plan. Remember, if you are having digestive distress that is not soothed easily, it is best to pursue medical advice.

Disclaimer: Information and statements about the products on this site have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease. You should not use the information contained herein for diagnosing or treating a health problem or disease or for prescribing any medication. We recommend that you consult with a qualified healthcare practitioner before using any herbal products, particularly if you are pregnant, nursing, or on any medications.