Many factors contribute to digestive imbalances including an unhealthy diet, stress, poor sleeping patterns and medication. Fortunately, herbs can be a powerful tool for promoting intestinal wellness.
Some plants address specific symptoms, such as easing nausea and digestive cramps; others have analgesic properties that can ease abdominal pain. Others may stimulate peristalsis and enhance gastrointestinal motility, like myrrh.
1. Ginger
Ginger is a versatile herb that can be eaten in foods, brewed into tea, powdered into smoothies or taken as a supplement. Research shows it has many gut-supportive properties, including the ability to promote stomach emptying. [28]
Another active component of ginger, 6-gingerol, may inhibit lipid peroxidation. This may prevent atherosclerosis and improve cardiovascular health.
In a study, ginger extract accelerated stomach emptying in patients with functional dyspepsia. It also improved the gastrointestinal microbiome by boosting the Firmicutes-to-Bacteroidetes ratio and increasing Proteobacteria abundance. In addition, short-term ginger consumption reduced proliferation in colonic epithelial cells and increased apoptosis. It also reduced inflammation by modulating inflammatory genes and suppressing NF-kB activity.
2. Licorice
Licorice (Glycyrrhiza glabra) is known for its sweet flavour, used in candy and herbal teas. However, this plant has much more to offer – it can improve your gut health and protect against leaky gut.
As a demulcent, it coats the lining of your digestive tract, which prevents contact between stomach acid and delicate mucous membranes, thereby alleviating gastrointestinal hyperacidity. It also promotes normal function of your intestines and colon.
Licorice is a potent herb, and too much of it can cause high blood pressure in people who are already sensitive to that condition. It is important to use licorice only as directed by your naturopath or other health care practitioner.
3. Slippery Elm
Ulmus rubra, commonly known as slippery elm or red elm, is a large tree native to central and eastern North America. The inner bark of this plant has been used by Native Americans and later in Western herbal medicine for various ailments, from soothing a sore throat to alleviating gastrointestinal issues.
The mucilage in slippery elm coats the membranes of the stomach and intestines to soothe irritation. It can also help reduce the flow of stomach acid into the esophagus, thus helping prevent heartburn and GERD.
Taking slippery elm can cause mild or moderate side effects like diarrhea and upset stomach. It may interact with some medications, so check with your doctor before trying it. It is not recommended for pregnant women. Always follow the product instructions for safe use. In rare cases, allergic reactions may occur, so contact your doctor right away if you experience them.
4. Chamomile
Chamomile is a well-known medicinal plant and popular herbal remedy. It is used worldwide to promote digestive health. Chamomile is a member of the daisy family and contains flavonoids, coumarins, volatile oils, monoterpenes, sesquiterpenes, terpenes and sterols. It has anti-inflammatory and sedative properties. Its apigenin has antioxidant, anti-diarrheal and antidiabetic properties. It has been shown to protect against Helicobacter pylori infection and reduce gastrointestinal pain.
Chamomilla recutita (Matricaria chamomile) and Anthemis nobilis (Roman chamomile) are the two most common medicinal plants of the genus Chamaemelum. Medicinal preparations from both of these plants are commonly used to treat anxiety, digestive disorders, skin conditions and sleep disturbances.
Scientific research has delved into the efficacy of these herbs, confirming many of their traditional uses. For example, a commercial preparation containing bitter candy tuft herb, milk thistle fruit, lemon balm leaf, chamomile flower and licorice root has been shown to protect against gastric ulcers by lowering acid output and increasing mucin secretion and prostaglandin E release.
5. Marjoram
The tangy southern European herb marjoram looks a lot like its stronger-smelling relative oregano, but a closer look (or sniff) will reveal subtle differences. While both herbs can be used to aid digestion, the volatile oils in marjoram are milder than those of oregano.
Among other things, marjoram has antispasmodic properties that can ease stomach cramps and indigestion. It also has gastroprotective effects and stimulates the salivary glands, which support the primary digestive process of eating.
The eugenol in marjoram has been found to be effective against Clostridium perfringens, a common foodborne pathogen, and its extract has been shown to prevent stomach ulcers. It can also encourage menstrual flow and regulate hormone levels in non-pregnant women.
6. Peppermint
Peppermint can calm stomach muscles and improve bile flow, which may help alleviate symptoms of indigestion including pain, bloating and diarrhea. Add fresh or dried leaves to your tea, or make a peppermint oil tincture. It can also reduce nausea and vomiting, which is particularly helpful in people receiving chemotherapy or for pregnant women experiencing morning sickness.
Peppermint oil relaxes the smooth muscle cells that line much of the digestive tract and has been shown to decrease IBS symptoms. It has also been used to ease the pain associated with functional dyspepsia and to increase bowel motility for people having barium enema examinations of their large intestine. Peppermint oil contains menthol, which can cause skin irritation, so be careful not to apply it directly to your skin. Peppermint should be avoided in people with a hiatus hernia or GERD, and it may interfere with certain medications for diabetes or high blood pressure.
7. Spearmint
Spearmint (Mentha spicata) is a common herb that is useful for many health issues, including memory, hormonal imbalances, poor digestion, and osteoarthritis. It has been shown to have anti-inflammatory and antioxidant properties, as well as the ability to reduce nausea and vomiting.
It has also been found that spearmint can relax the muscle between the stomach and esophagus, which is a major cause of heartburn and gastrointestinal reflux disease (GERD). It may even be helpful in controlling diabetes because it contains compounds such as (-)-carvone, which behave in ways similar to calcium-channel blockers, which are used in blood pressure medication.
While there is some scientific research supporting these traditional herbal remedies, there are not enough studies on the majority of them. It is important that people always use herbs and supplements as directed to avoid side effects.
8. Rhubarb
Natural herbal medicines are commonly used to support gastrointestinal (GI) health and treat digestive disorders. They are frequently employed in traditional medicine systems such as Ayurveda in India, and also by the general public worldwide. GI disorders such as diarrhea and constipation are common reasons why individuals seek out herbal remedies.
Gut microbes exist in a delicate balance, and maintaining the right proportion of healthy bacteria is key for good digestion. Research has shown that certain herbs can affect the composition of these bacteria, and help to prevent digestive issues.
Dietitians should make sure they are recommending the most scientifically researched herbs, and caution clients against those with little to no research behind them. In addition, they should ensure that these herbs do not interact with any prescribed medications a client may be taking. RDs can offer personalized guidance, considering the client’s medical history and current symptoms.
9. Peppermint Oil
Peppermint oil contains menthol that gives it a cooling sensation and digestive benefits. It relaxes the muscles of the stomach and intestines, which can help with abdominal pain and discomfort. It also can reduce symptoms of functional dyspepsia, a condition that involves non-ulcer pain in the upper abdomen.
Research has shown that peppermint oil has spasmolytic effects on the esophagus, stomach, small intestine, gallbladder and colon. It has been shown to be effective in reducing the severity of functional dyspepsia and childhood functional abdominal pain in placebo controlled trials 3.
Educate your clients about which herbal remedies have been scientifically studied, and encourage them to use these herbs under the supervision of their primary care providers, particularly when they are taking prescription medications, Bulsiewicz says. This is especially important because some natural remedies may interact with certain drugs.
10. Lemon Balm
Many herbal remedies can help improve digestion. Herbs like turmeric, licorice and slippery elm can reduce inflammation and support healthy liver and pancreatic function. Herbs such as chamomile, peppermint and lemon balm can calm spasms and relax the gastrointestinal tract to relieve mild digestive discomfort.
Moreover, some herbs can help stimulate water absorption in the gastrointestinal tract and alleviate diarrhea. A 2010 study found that lemon balm helped reduce indigestion in people with functional dyspepsia.
Lemon balm can be cultivated easily in home gardens, as it thrives in cool weather and doesn’t require much sun. In addition, lemon balm is safe and has not been linked to serum aminotransferase elevations or instances of drug-induced liver injury. It also has antiviral properties that can help fight infections. People should always consult with a doctor before trying any new herb.
