Maintaining digestive balance is an important part of everyday wellbeing, and many people are turning to herbs for gentle support. This article explores how certain botanicals have been used to naturally assist the gut, how lifestyle factors influence digestion, and which herbs are commonly chosen for their aromatic, bitter or soothing properties.
Certain herbs have long been used to support digestion, gut comfort and overall digestive balance. While they are not treatments or cures, various botanical remedies highlight how aromatic herbs, bitter roots and calming plants may support the body’s natural digestive processes. From encouraging a comfortable stomach to assisting normal digestive function, herbs have played a role in wellbeing for centuries. In the sections below, we explore how and why.
What Can Cause Digestive Imbalance?
Digestive imbalance can stem from a wide range of everyday lifestyle factors. While everyone’s system is different, some common contributors include:
Eating habits: eating too quickly, irregular meals or low-fibre food choices.
Stress levels: the gut and brain are closely connected through a complex and bidirectional communication network, known as the gut-brain axis. Heightened stress may affect digestive comfort. To learn more about the gut-brain axis, read our blog here.
Changes in the gut microbiome: when the community of bacteria living in your gastrointestinal (GI) tract becomes unbalanced, a state known as dysbiosis, it can disrupt normal digestion and overall gut function[1].
Lack of movement: physical activity helps keep food moving through the digestive system.
Insufficient fluids: staying well-hydrated is essential for healthy digestion. Fluids help break down food, support smooth movement through the digestive tract, and assist in transporting nutrients throughout the body[2].
What Herbs Have Been Traditionally Used to Support Digestive Balance?
Across global herbal traditions, different botanicals have been used to support the digestive system in distinct ways:
Peppermint
Peppermint is a distinct, aromatic herb traditionally used to support gut comfort. Its soothing properties help ease digestive discomfort, reduce muscle spasms and nausea, and relieve IBS symptoms, such as gas and bloating[3,4].
Ginger
Ginger has long been valued for its naturally warming qualities, which help bring comfort and balance. Its well-known anti-inflammatory properties support relief from gastrointestinal discomfort, help reduce inflammation, and assist in managing indigestion. Additionally, ginger may promote gastric motility, helping food move more easily through the GI tract[5].
Chamomile
Known for its calming effects, chamomile is associated with relaxing and soothing the stomach. Traditionally, it has been used to support a range of gastrointestinal concerns, including digestive discomfort, ulcers, gas and general GI irritation[6]. Chamomile is particularly valued for helping to ease stomach tension, relieve gas and relax the intestinal muscles that support healthy movement of food.
Dandelion Root
This root is traditionally used to support healthy liver function and plays an important role in natural detoxification. It contains the prebiotic fibre inulin, which is known for easing constipation and keeping the digestive system moving comfortably[7].
Meadowsweet
This plant is known for its soothing properties, and has been commonly used to alleviate digestive issues such as indigestion and mild stomach discomfort.
Combining Herbs for Broader Digestive Support
Herbal blends are often created to support multiple aspects of digestion at once. Thoughtfully combining herbs can sometimes be more effective, providing layered and gentle support as part of a broader wellbeing routine.
For example, dandelion root, meadowsweet, peppermint and ginger are commonly paired together to encourage digestive ease. Napiers Jarropick is a bitters blend that brings these herbs together with yellow gentian, milk thistle and birch leaf. This liquid tincture that can be taken before, after or between meals, making it easy to incorporate into daily routines and simple to mix with water or juice.
Lifestyle Tips to Support Digestion
- Mindful eating: chew slowly and avoid distractions while eating.
- Balanced meals: aim for whole foods, incorporating a balanced diet with various nutrients to support the body.
- Hydration: drink water throughout the day to support normal digestive function.
- Movement: light walking or exercise can help food move through the system.
- Stress management: practices such as breathwork or stretching can support gut wellbeing.
FAQs
Are herbs enough on their own to support digestion?
Herbs can complement digestion but work best alongside balanced eating, hydration and lifestyle habits.
Can I use herbal teas for digestive comfort?
Many people enjoy herbal teas like chamomile, ginger or peppermint after eating to support natural digestive comfort.
Is it safe to take multiple herbs together?
Herbs are commonly combined in traditional formulas, but personal suitability should be checked if taking medication or during pregnancy.
How long does food take to digest?
Digestion typically takes between 24 and 72 hours depending on food type, hydration, movement and individual gut function.
What are the most difficult foods to digest?
Rich, fatty, fried, spicy or heavily processed foods may take longer for the digestive system to break down.
What are the signs of an unhealthy gut?
Common signs include bloating, irregular bowel habits, discomfort after eating or changes in stool appearance.
References
- Healthline. (2018) What is Dysbiosis? Available at: Healthline.
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BBC Bitesize. (n.d.) Dairy and Lactose. Available at: BBC Bitesize.
- Healthline. (2022) Health Benefits of Peppermint Tea. Available at: Healthline.
- Shubrook, N. (2024) Top 5 Health Benefits of Peppermint Tea. BBC Good Food, 28 June. Available at: BBC Good Food.
- Healthline. (2024) 11 Possible Health Benefits of Ginger. Available at: Healthline.
- Srivastava, J.K., Shankar, E. and Gupta, S. (2010) 'Chamomile: A Herbal Medicine of the Past with Bright Future', Molecular Medicine Reports, 3(6), pp. 895-901. Available at: NCBI.
- Healthline. (2023) Dandelion: Potential Health Benefits and Side Effects. Available at: Healthline.
