Harnessing Nature's Bounty: 5 Herbs for Gut Health
Did you know that 70% to 80% of our immune system is located in the gut? Our gut houses trillions of microorganisms that influence digestion, nutrient absorption, immune function, and emotional well-being. It's no wonder why our gut is often referred to as "the second brain." With this information in mind, it's clear why taking care of your gut health is essential. Digestive complaints such as bloating, indigestion, leaky gut, and discomfort can disrupt our daily lives and impact our overall sense of wellness. Modern medicine offers various remedies for these issues, though many individuals are turning to the power of nature to find relief. While supplements are available and could help, my approach to healing and coaching my clients leans towards using natural products whenever possible.
Incorporating herbs into your wellness routine offers a natural and holistic approach to alleviate digestive complaints, providing gentle yet effective support for your gut health. However, it's important to remember that healing requires a combination of recommendations, including a proper diet and addressing the root cause of any discomfort you are dealing with. For now, let's explore my top 5 essential herbs for gut health.
Peppermint: Known for its refreshing aroma and cooling properties, peppermint is a versatile herb that has been used for centuries to soothe digestive discomfort. Peppermint contains menthol, a natural compound that helps relax the muscles of the digestive tract, alleviating symptoms of gas, bloating, and indigestion.
How to take Peppermint:
Peppermint tea: steep fresh or dried peppermint leaves in hot water for about 5 – 10 minutes. Strain the leaves and enjoy the tea. For optimal digestive benefits, aim to drink 1 – 2 cups daily in between meals.
Fennel: With its subtle anise-like flavor, fennel is a beloved herb in culinary traditions around the world. Beyond its culinary uses, fennel is prized for its digestive benefits. Fennel seeds contain compounds that help relax the muscles of the gastrointestinal tract, easing symptoms of bloating, cramping, and gas. Additionally, fennel seeds have carminative properties, meaning they help expel gas from the digestive system, providing relief from discomfort.
How to take Fennel:
Chew on fennel seeds after meals. Start with half a teaspoon of fennel seeds and chew them for 5 – 10 minutes.
Prepare a soothing fennel tea by steeping 1 teaspoon of crushed or whole fennel seeds in hot water for 5 – 10 minutes. Sip on the tea after meals, up to three times a day.
Slippery Elm: Derived from the inner bark of the slippery elm tree, slippery elm is a mucilaginous herb known for its soothing and protective properties. When consumed, slippery elm forms a gel-like substance that coats the lining of the digestive tract, providing relief from inflammation and irritation. This protective coating helps alleviate symptoms of heartburn, acid reflux, and gastritis, making slippery elm an excellent choice for those with sensitive digestive systems.
How to take Slippery elm:
Slippery elm powder can be mixed with water to create a soothing drink. Steep one teaspoon of powdered slippery elm bark in hot water for around 5 minutes. Start with a small amount and gradually increase as needed. Drink plenty of water after consuming the mixture. You can also add slippery elm powder to smoothies.
Marshmallow Root: Marshmallow root, not to be confused with the sugary confection, is a medicinal herb with a long history of use in traditional medicine. Marshmallow root, derived from the Althaea officinalis plant, acts as a soothing balm for heartburn. Packed with mucilage (a gel-like substance), the root coats the oesophagus and stomach lining, forming a protective barrier against stomach acid. This protective layer helps reduce inflammation and irritation, making marshmallow root an effective remedy for conditions like gastritis, ulcers, and inflammatory bowel disease.
How to take Marshmallow root:
Marshmallow root tea: Steep 1 teaspoon of dried marshmallow root in hot water for 10-15 minutes. Strain and drink the tea before or after meals.
Marshmallow root powder can be added to smoothies, yoghurt or hot water.
Dandelion Root: Often regarded as a pesky weed, dandelion boasts a treasure trove of health benefits, particularly for the digestive system. Dandelion root contains bitter compounds that stimulate the production of digestive juices and enzymes, aiding in the digestion and absorption of nutrients. Additionally, dandelion root has diuretic properties, helping to flush toxins from the body and support liver function, which is crucial for optimal digestion and overall health. How to take Dandelion root:
To make dandelion root tea, pour boiled water over dried dandelion root and let it steep for about 10 – 15 minutes before straining and drinking. Drink this tea once a day (preferably in the evening) to promote bowel regularity.
With the right diet, herbs and mindful self-care, you can nurture your digestive health and embark on a journey towards greater vitality and well-being. Whether enjoyed as herbal teas, culinary ingredients or supplements, these herbs harness the power of nature to support your digestive system gently and effectively. However, it's essential to consult with a healthcare professional before introducing new herbs into your regimen, especially if you have underlying health conditions or are taking medications. If taking a supplement, always follow the recommended dosage on the supplement packaging or consult with a herbalist for a therapeutic dose.
If interested in buying natural herbs you can find those in your local herb store. You might be surprised how much you will enjoy the visit!
Sources:
Herbs for Healthy Digestion: (https://thenutritioninsider.com/wellness/herbs-for-digestion/)
The Therapeutic Use of Phytomedicinals: (https://perpus.univpancasila.ac.id/repository/EBUPT181142.pdf)
The Herbal Medicine-Maker’s, a Home Manual: (https://alquimiahealingarts.com/wp-content/uploads/2020/03/The-Herbal-Medicine-Makers-Handbook.pdf)
The Herbalist Path-Herbs For Gut Health: (https://www.theherbalistspath.com/blog/8-herbs-for-gut-health)
Some of the Local Herb Stores in Washington State: Herban Wellness located in Kirkland, The Herbalist & Rainbow Natural Medicines located in Seattle, Pacific Herbs located in Edmonds.
