Digestive unease, bloating, gas, and altered bowel habits are increasingly common in today’s busy lifestyle. Though diet plays a huge role, nature has blessed us with mighty herbs that can provide relief from such problems and bring balance to the gut and improve digestion.
Our in-house expert, Dt. Aparna Pandey, MSC-Nutrition and Dietetics, shares certain gut-soothing herbs that not only calm the digestive system but also enhance enzyme function, minimize inflammation, and promote the gut microbiome.
What Are Herbs?
Herbs are fragrant plants employed for flavoring, cuisine, medicine, or perfume. In ancient medical systems such as Ayurveda, Traditional Chinese Medicine (TCM), and Western herbalism, herbs have been employed for a long time for better digestion, soothing the stomach, and boosting nutrient uptake. Herbal remedies act mildly and naturally, supplementing the body’s own healing processes without side effects when properly used. Let’s consider some evidence-based herbs that have been known to aid digestive well-being.
Herbs For Digestion
1. Ginger (Zingiber officinale)
Mechanism: Ginger has bioactive components such as gingerol and shogaol that enhance the secretion of digestive enzymes and bile. It also facilitates the contraction and relaxation of the GI muscles. Ginger is one of the best herb for digestion.
Benefits:
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Lessens nausea and vomiting
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Enhances the digestion of heavy or oily meals
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Eases gas and bloating
Usage: You can take ginger as a tea, place fresh slices in food, or chew a small piece after meals.
2. Fennel Seeds (Foeniculum vulgare)
Mechanism: Fennel is a carminative, i.e., it expels gas from the intestines, and also relaxes the GI muscles. It has antimicrobial action that inhibits the unwanted growth of bacteria in the gut.
Benefits:
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Relieves bloating and gas
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Reduces intestinal cramping
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Supports better bowel movement
Usage: Chew 1 tsp of fennel seeds after meals or steep them into a digestive tea.
3. Peppermint (Mentha piperita)
Mechanism: The menthol in peppermint has an antispasmodic effect, relaxing the GI tract’s smooth muscles. It also enhances the flow of bile and alleviates the symptoms of IBS.
Benefits:
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Relieves abdominal pain and discomfort
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Lessens flatulence
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Soothes digestion
Usage: Tea, essential oil (in capsules for IBS), or fresh leaves in water.
4. Triphala (Amla, Haritaki, Bibhitaki blend)
Mechanism: Triphala detoxifies the gut slowly, strengthens the colon, and encourages healthy bowel movements. Its antioxidant effects also decrease gut inflammation. Triphala is also one of the best herb for digestion.
Benefits:
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Regulates bowel movements
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Enhances gut motility
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Balances gut flora
Usage: Take Triphala powder with warm water before sleep for normal elimination.
5. Licorice Root
Mechanism: Licorice calms the mucosal lining of the intestine, decreases inflammation, and accelerates the healing of ulcers and gastritis. Deglycyrrhizinated licorice (DGL) is particularly gut-friendly.
Benefits:
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Healing of the gut
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Decreases acidity and heartburn
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Assists in the mucous secretion for protection
Usage: Take DGL tablets prior to meals or steep in herbal tea.
6. Ajwain
Mechanism: Ajwain has thymol, which stimulates gastric juices and possesses a natural anti-flatulent action.
Benefits:
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Relieves indigestion and gas
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Improves appetite
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Fights stomach infections
Usage: Consume a pinch of roasted ajwain with warm water after meals.
Gut Health Tips to Support Herbal Use
Aparna suggests a few bonus tips for good digestion:
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Stay Hydrated: Water helps in easy digestion.
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Eat Slowly: Chewing helps enzymes begin digestion.
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Avoid Overuse: Overuse of any herb may result in side effects.
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Balance Fiber Intake: Consume both soluble and insoluble fiber.
The Bottom line
Herbs are Nature’s gentle healers and can be a significant contributor in maintaining and restoring digestive health. Adding gut-friendly herbs such as ginger, fennel, peppermint, and Triphala to your routine can alleviate GI discomforts and ensure long-term gut balance. Always, though, it is best to consult with a clinical nutritionist or physician, particularly if you’re taking medications and/or have chronic illnesses, before taking any herbal supplement. Make your gut feel good, naturally. For more such nutrition-related tips – CLICK HERE!
Disclaimer: This article is meant for informational purposes only and must not be considered a substitute for professional advice.
