One of the best parts about being a naturopathic doctor is having a toolbox full of tools and strategies that support healing and optimal health, and empower you to learn more about your body. Today, we are going to learn about one of my favourite naturopathic tools: bitter herbs. As you’ll learn, these herbs aren’t a band-aid solution to your digestive discomfort – they address one of the most common causes of poor digestive function.
Often, when people are struggling with poor digestive function, their tool box includes some variety of:
anti-acids (like Tums or Gavascon),
acid-blockers (like Nexium),
laxatives (like Restoralax, Senokot, or Dulcolax),
and fibre (like Metamucil) – depending on the symptoms present.
While these tools are immensely helpful when used correctly, I like to educate my patients about other options available to them if they haven’t experienced the relief they are looking for, if they are looking to come off their medications safely without the recurrence of symptoms, or if they want to understand and address the root causes of their symptoms.
One of my favourite and most commonly used herbal remedies in my toolbox are bitter herbs.
Digestive bitters are specific herbs that, as the name suggests, taste bitter! These herbs have been traditionally used for many ailments, but are most commonly used to support digestive function.
If you are prone to bloating, gas, belching, constipation, loose stools, or trapped gas, dietary or herbal bitters are a useful tool that offer symptomatic relief, while supporting your body’s digestive capacity.
How do bitter herbs support digestive function?
While the mechanism is not fully understood, it is thought that bitter herbs take action the moment we taste them! When the bitter taste receptors on our tongue (and within the lumen of the gut) are stimulated, they enhance digestive function via. the vagus nerve. The vagus nerve connects the brain to the body and is the primary nerve responsible for digestive function – specifically intestinal contractions (think peristalsis and motility) and secretions (think gastric juices, bile, and digestive enzymes). This branch of the nervous system is known as the parasympathetic (rest & digest) nervous system, and its counterpart is the sympathetic (fight or flight) nervous system that has an inhibitory effect on the gastrointestinal tract, ie. reducing motility, secretions and blood flow.
Bitter herbs have been traditionally used to enhance:
- Appetite
- Production of stomach acid, pancreatic enzymes and bile
- Mucous production along the gastrointestinal tract
- Gastric (stomach) emptying
- Peristalsis and motility
- Liver detoxification
- Blood sugar management
These herbs are especially useful in the context of digestive insufficiency caused by high stress, as they help to shift the body out of sympathetic dominance and into a state where digestive function is optimized.
I love bitter herbs because they are truly naturopathic in nature. They support the body’s natural ability to heal and function well, and they address one of the most common root causes of poor digestive function: stress.
Bitter Foods to Include In Your Diet
- Dandelion greens: saute with some olive oil, salt, pepper, and garlic to start a meal with,
- Rapini: also delicious when prepared the same as dandelion greens,
- Arugula: make a starter salad or add to a nourish bowl,
- Jerusalem artichokes: roast in the over with olive oil and spices and enjoy with your meal,
- Citrus peels: simmer with some other spices like ginger and a cinnamon stick and make a warm or iced bitter beverage
Our favourite way to eat bitter greens: We love starting a meal (especially larger meals) with an arugula salad with olive oil + apple cider vinegar + salt + pepper to prime our body for optimal digestion and support stable blood sugar levels.
Bitter Herbs to Support Digestion
- Wormwood (Artemisia absinthium)
- Gentian (Gentiana lutea)
- Dandelion (Taraxacum officinale)
- Chamomille (Matricaria recutita)
- Hops (Humulus lupulus)
- Marigold (Calendula officianalis)
- Burdock (Articum lappa)
- Angelica (Angelica archangelica)
- Yarrow (Achillea millefolium)
How to Take Herbal Bitters
The most common and easy way to consume bitter herbs is in the form of an alcohol or apple cider vinegar extracted tincture.
Some high quality brands include:
- Harmonic Arts,
- Canadian Bitters,
- and Peace Love Hormones (discount code: DRMIKAILA10)
The ideal time to take bitter herbs is 10-15 minutes before a meal to stimulate digestive function, however, bitter herbs are quick-acting and can also be taken during or after a meal.
Make sure not to dilute your bitter herbs too much, as the bitter the better!
The Role of Bitter Herbs in a Root Cause Approach
Bitter herbs are often introduced in PHASE ONE of my Root Cause Protocol, which involves stabilizing foundations and supporting optimal function. Bitter foods/herbs are great in this phase, as they promote digestive function to kick start the gut-healing process and help us to identify if we need to proceed to the next phase of treatment. PHASE TWO is where we dig deeper to address underlying imbalances that are driving digestive dysfunction and causing your digestive discomfort.
Safety and Contraindications
Although bitter herbs are helpful for a large majority of individuals, there are some conditions in which they may be contraindicated. Please consult with a trusted healthcare practitioner before starting any herbs, supplements or medications.
Bitter herbs should not be used if you have:
- Inflammation in the stomach (gastritis)
- An ulcer in your stomach or duodenum (PUD)
- Diarrhea that has not been assessed
- Inflammatory bowel disease (Crohn’s, Ulcerative Colitis)
- Pregnancy
- Kidney stones
- Acute gallbladder disease
- Gastroesophageal reflux (GERD) or hiatal hernia
If you aren’t experiencing the relief you are looking for with your current band-aid approach, if you’re looking to come off your medications safely without the recurrence of symptoms, or if you want to understand and address the root cause of your gut symptoms – a gut-focussed Naturopathic Doctor can help you achieve these goals by providing you with tools and strategies that that go beyond symptomatic relief.
