What is Overindulgence?
Overindulgence happens to all of us. Rich meals, celebratory weekends, holidays, social gatherings and even stress can influence eating or drinking patterns. When we push beyond what the body comfortably manages, it can lead to a collection of signs and symptoms – from bloating and sluggishness to nausea and headaches. These reactions occur because the gastrointestinal tract (GI tract) and wider digestive system temporarily struggle to keep up with demand.
The good news is that nature offers simple, traditional herbs that have long been used to help the body find its sense of balance again. While they are not medical treatments, some herbs are commonly used to support comfort, digestion and general wellbeing after periods of overindulgence or overeating.
How Herbs Support Post-Indulgence Recovery
Herbs may offer gentle support when the stomach and digestive system feel unsettled. Their traditional uses vary, but many people choose herbs because they:
- Aid digestion: Some herbs are used to support the natural movement of the gut.
- Help with inflammation: Certain plants contain naturally occurring compounds that may contribute to comfort.
- Support liver function: A few herbs are associated with the body’s natural detox pathways.
- Provide flexible formats: Herbal teas, tinctures and capsules help individuals choose what suits their lifestyle and preferences.
Herbs for Recovering From Overindulgence
1. Ginger
Ginger is a warming, aromatic root that has long been used to support the stomach and digestive system. Traditionally, it’s been valued for its ability to bring comfort after heavy or rich meals. Some studies suggest that ginger has a “carminative” effect, meaning it may help ease pressure, bloating and abdominal discomfort by encouraging the digestive system to release trapped gas[1]. Additionally, ginger may promote gastric motility, helping food move more easily through the GI tract[2].
Many people find ginger particularly helpful after overindulging, as its naturally stimulating and soothing qualities can make feelings of fullness or sluggish digestion easier to manage. Whether sipped as a tea, taken in small amounts before or after meals, or added to food, it’s often chosen for its gentle, warming support.
2. Milk Thistle
Milk thistle is a striking purple plant recognised for its distinctive prickly leaves. Its main active compound, silymarin, is a naturally occurring flavonoid that has been widely explored for its antioxidant properties. Traditionally, milk thistle has been associated with supporting the liver’s natural processes. It helps to protect the liver from damage caused by toxins, alcohol, and liver diseases and also supports the regeneration of liver cells, aiding in recovery.
Many people consider milk thistle a useful herb when they want to rebalance after rich food or alcohol, as it has long been used to complement the body’s natural detoxification pathways. It is also known for its strong anti-inflammatory and antioxidant properties, helping to manage inflammation and discomfort related to digestion, such as bloating and indigestion.
If you'd like to explore this herb in more depth, you can read our guide here to milk thistle here.
3. Dandelion Root
Dandelion root has a traditional and important role in natural detoxification. It contains the prebiotic fibre inulin, which is known for easing constipation and keeping the digestive system moving comfortably[3]. Herbalists often recommend it to support the body’s natural elimination processes after heavy or rich meals.
4. Peppermint
Peppermint is well-known for its soothing properties in the digestive system, helping to ease digestive discomfort, fullness, reduce muscle spasms and nausea, and relieve IBS symptoms, such as gas and bloating[4,5].
To learn more about the benefits of peppermint, read our guide here.
5. Meadowsweet
Meadowsweet is a gentle herb traditionally used to support the stomach lining and alleviate digestive issues and stomach discomfort. It contains natural salicylates and is often included in digestive blends aimed at easing mild discomfort or supporting overall balance in the GI tract.
Herbal Combinations for Faster Relief
Some herbs complement each other well, creating blends that support multiple aspects of the digestive system. Here are some common pairings:
Combining herbs is a long-standing tradition and can help create broader support for the digestive system, especially after periods of overindulgence. Blending herbs that target different symptoms can offer a more rounded approach to wellbeing. While each herb has its own properties, thoughtful combinations can complement one another and work as part of a balanced lifestyle.
For bloating: Peppermint + fennel
Peppermint is widely known for its cooling, soothing effect on the stomach, while fennel has long been used to help ease feelings of fullness or trapped wind. Together, they form a classic pairing for bloating and post-meal discomfort.
To learn more on how to ease bloating naturally, read our blog here.
For sluggish digestion: Ginger + dandelion root
Ginger is traditionally used to stimulate digestive warmth and movement, making it a popular choice after heavy meals. Dandelion root complements this by supporting the body’s natural digestive processes, particularly around the stomach and liver. As a pair, they are well-suited to times when digestion feels a little slow or heavy.
For the morning after/the night before: Milk thistle + ginger
Milk thistle is often chosen to support the liver’s natural pathways, while ginger offers comforting support for the stomach—making this combination useful after indulgent meals or celebrations. The two herbs together provide a balanced option for those looking to feel more settled and rebalanced the next day.
For nausea & discomfort: Peppermint + ginger
Peppermint has long been used for its soothing, cooling effect on the stomach, making it a go-to herb during moments of queasiness or unsettled digestion. Ginger complements peppermint beautifully, bringing gentle digestive warmth that helps settle discomfort and support natural digestive movement. Together, they create a calming, balancing pair that many people turn to when they’re feeling bloated, uneasy or a little off-centre after eating.
Napiers Best British Bitters
This multi-herb formula is a classic herbal digestif designed to offer gentle support after rich meals, celebratory drinks or general overindulgence, making it a helpful option for those looking for a combined remedy.
The blend features milk thistle, dandelion root, ginger, meadowsweet and peppermint – herbs traditionally used to support digestion, soothe the stomach and help the body regain a sense of balance after overindulging.
As a liquid tincture, Napiers Best British Bitters can be taken before or after meals. Many people use it as a digestif following heavy or rich foods, or as an aperitif beforehand to help encourage the appetite.
To discover more, read our guide on Bitters here.
Herbal combinations are intended as gentle, traditional options rather than medical solutions. Everyone reacts differently, so it’s helpful to approach herbal routines mindfully and notice how the system responds.
Lifestyle Tips to Support Your Liver
A balanced lifestyle can make a meaningful difference to how well the liver functions day to day. Choosing a variety of nutrient-dense foods, particularly those rich in natural antioxidants, may help support the liver and protect its cells from everyday stressors. This includes:
-
Plenty of fruits and vegetables, such as berries, citrus fruits, leafy greens and cruciferous vegetables, which contain antioxidants and other protective plant compounds.
-
Fibre-rich foods like whole grains and legumes, which help maintain a healthy digestive process and support overall weight balance.
-
Healthy fats from avocados, nuts, seeds and oily fish, which contribute to general liver wellbeing.
It’s also helpful to be mindful of alcohol and processed foods high in salt, sugar and unhealthy fats, as overconsumption can place unnecessary strain on the liver.
Regular physical activity plays a supporting role too, as movement helps maintain a healthy weight and reduces the likelihood of fat accumulating in the liver over time.
To explore other natural remedies to support your liver, read here.
For further advice, Napiers offer various services that aim to support you with practical, personalised wellness strategies. Book a consultation with us to receive personalised guidance based on your individual health profile
FAQs
What are the signs and symptoms of overindulgence?
Common signs include bloating, sluggishness, headaches, nausea and stomach discomfort.
How long does overindulgence usually last?
Discomfort from overindulgence typically eases within a few hours to a day, depending on what and how much has been consumed.
What foods or drinks make overindulgence worse?
Rich, fried, salty, sugary or creamy foods, and alcohol, can heighten feelings of heaviness or sluggishness, especially when combined.
What lifestyle choices help recovery?
Hydration, lighter meals, gentle movement, herbal teas and mindful eating can all help the body rebalance after a period of excess.
References
- Nikkhah Bodagh, M., Maleki, I. & Hekmatdoost, A. (2018) ‘Ginger in Gastrointestinal Disorders: A Systematic Review of Clinical Trials’, Food Science & Nutrition, 7(1), pp. 96–108. Available at: PMC.
-
Healthline. (2024) 11 Possible Health Benefits of Ginger. Available at: Healthline.
-
Healthline. (2023) Dandelion: Potential Health Benefits and Side Effects. Available at: Healthline.
- 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.
