13 Herbs for Better digestive health

Digestive health is essential for overall well-being. When digestion is disrupted, it can cause discomfort, nutrient deficiencies, and even affect immunity. Fortunately, herbs have been used for centuries to support digestive processes, ease symptoms like gas, bloating, and indigestion, and even help repair the digestive tract from issues like leaky gut. In this post, we’ll explore some of the best herbs for digestion, explaining why they work and how to use them effectively.

Why Digestion is Key to Health

Proper digestion ensures your body breaks down food efficiently, absorbs nutrients, and eliminates waste. When this system malfunctions, it can lead to problems like bloating, gas, constipation, diarrhea, or even more serious conditions such as leaky gut. Using herbs to support digestion can help maintain balance, soothe symptoms, and even prevent future digestive distress.

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13 herbs for better digestive health

Let’s explore the best herbs for digestion, how they work, and what makes them effective.

1. Ginger (Zingiber officinale)

• Why It’s Good for Digestion: Ginger is a powerful digestive herb that’s been used for thousands of years. It helps with indigestion, nausea, gas, and bloating by stimulating the production of digestive enzymes and bile. These actions improve the breakdown of fats and proteins, helping the digestive system function more smoothly. Ginger is also known for its ability to relieve nausea, whether caused by motion sickness, pregnancy, or even chemotherapy. Its warming effect on the stomach encourages faster emptying of food from the stomach to the intestines, which can alleviate feelings of fullness and discomfort after meals.
• How It Works: Ginger stimulates the secretion of digestive enzymes and increases bile production, both of which are essential for breaking down food efficiently. It has anti-inflammatory properties that help reduce irritation in the stomach lining, making it a great choice for soothing an upset stomach. Additionally, ginger increases peristalsis, the wave-like contractions that move food through the intestines, preventing constipation and promoting smooth digestion. Its active compounds, gingerols, and shogaols, are thought to be responsible for these effects.
• Constituents: Gingerol, shogaol, zingiberene.
• Other Benefits: Anti-inflammatory, boosts circulation, relieves pain.
• Dosage: 1-2 grams of dried root, 4-6 grams of fresh root, or 1-2 tsp of ginger juice per day.
• Forms: Fresh root, dried root, tincture, tea, capsules.
• Contraindications: Avoid in cases of gallstones or if on blood-thinning medications.

2. Peppermint (Mentha × piperita)

• Why It’s Good for Digestion: Peppermint is a well-known digestive aid, particularly for relieving gas, bloating, and stomach cramps. Its carminative properties help prevent gas formation in the intestines and relax the muscles of the digestive tract, reducing spasms that lead to discomfort. Peppermint is particularly helpful for those with irritable bowel syndrome (IBS), as it can ease symptoms of cramping and bloating. It also helps with indigestion by promoting the flow of bile, which breaks down fats and allows for smoother digestion of meals.
• How It Works: The active component in peppermint, menthol, has a relaxing effect on the smooth muscles of the intestines, preventing painful contractions and spasms. This makes it useful for reducing discomfort in conditions like IBS. Peppermint’s cooling effect can also calm an inflamed stomach, soothing indigestion and heartburn. It works by increasing bile secretion, which helps digest fats more efficiently, and can relieve gas by relaxing the intestinal muscles, allowing trapped gas to be expelled more easily.
• Constituents: Menthol, menthone, rosmarinic acid.
• Other Benefits: Helps relieve headaches, respiratory congestion, and muscle pain.
• Dosage: 1-2 cups of peppermint tea or 1-2 capsules of enteric-coated peppermint oil.
• Forms: Tea, tincture, essential oil capsules.
• Contraindications: May aggravate GERD and heartburn. Avoid in cases of severe acid reflux.

3. Fennel (Foeniculum vulgare)

• Why It’s Good for Digestion: Fennel seeds are particularly well-known for easing bloating, gas, and indigestion. They have carminative properties, meaning they help reduce gas in the intestines and prevent spasms in the digestive tract that can cause discomfort. Fennel also helps stimulate appetite, making it an excellent digestive aid for those with poor appetite or sluggish digestion. Its antispasmodic properties make it helpful for relieving cramping, while its ability to soothe inflammation makes it a good choice for digestive issues like IBS.
• How It Works: Fennel’s volatile oils relax the muscles in the intestinal walls, which helps to relieve cramping and allows gas to pass more easily. Its bitter compounds stimulate the production of digestive enzymes, bile, and gastric juices, all of which are essential for efficient digestion and nutrient absorption. Fennel also has mild diuretic properties, which can help reduce bloating by encouraging the removal of excess water. Its soothing and anti-inflammatory effects can calm the lining of the stomach and intestines, preventing irritation and inflammation.
• Constituents: Anethole, fenchone, estragole.
• Other Benefits: Balances hormones, supports lactation, and has mild diuretic properties.
• Dosage: 1-1.5 grams of fennel seeds or 1-2 cups of fennel tea.
• Forms: Seeds, tea, tincture.
• Contraindications: High doses should be avoided during pregnancy.

4. Chamomile (Matricaria chamomilla)

• Why It’s Good for Digestion: Chamomile is an excellent herb for soothing inflammation in the digestive tract and calming the nervous system, which is closely linked to digestion. It’s especially helpful for conditions like IBS and indigestion, as it relaxes the muscles in the digestive system and reduces cramping, bloating, and gas. Chamomile is also known for its ability to promote relaxation and reduce stress, both of which play a major role in digestive health. By calming the mind, it helps to prevent stress-induced digestive issues like nausea or heartburn.
• How It Works: Chamomile contains antispasmodic and anti-inflammatory compounds that soothe the smooth muscles of the digestive tract, reducing cramping and promoting smoother digestion. Its calming effects on the nervous system help reduce stress, which is a known trigger for digestive issues. Chamomile also stimulates the production of gastric juices, which aid in breaking down food and easing indigestion. It is often used for digestive complaints like colic, IBS, and gastritis, and its soothing effects extend beyond digestion, calming the body as a whole.
• Constituents: Chamazulene, apigenin, bisabolol.
• Other Benefits: Helps with sleep, anxiety, and inflammation.
• Dosage: 1-2 cups of chamomile tea daily, or 20-40 drops of tincture.
• Forms: Tea, tincture, capsules.
• Contraindications: May interact with blood-thinning medications.

5. Slippery Elm (Ulmus rubra)

• Why It’s Good for Digestion: Slippery elm is highly soothing to the digestive tract, making it an ideal herb for conditions like leaky gut, GERD, and IBS. It coats the stomach and intestines with a protective layer of mucilage, which helps to reduce irritation and inflammation. This mucilage acts as a barrier, protecting the lining of the digestive tract from acid and other irritants. It can also help soothe symptoms of ulcers and acid reflux by reducing the acidity in the stomach and forming a protective layer over inflamed tissues.
• How It Works: Slippery elm’s mucilage forms a soothing layer over the mucous membranes of the digestive tract, protecting against irritation from stomach acids and promoting healing of inflamed tissues. It also stimulates the production of mucus in the stomach and intestines, which helps to lubricate and protect the lining of the digestive tract. This makes it especially helpful for conditions like gastritis, ulcers, and leaky gut, where the protective lining of the stomach is compromised. Additionally, slippery elm has mild laxative effects, promoting regular bowel movements and reducing constipation.
• Constituents: Mucilage, tannins.
• Other Benefits: Soothes sore throats, coughs, and respiratory irritation.
• Dosage: 1-2 tablespoons of powdered bark mixed with water.
• Forms: Powder, capsules, lozenges.
• Contraindications: May delay absorption of other medications, so it should be taken separately from them.

6. Licorice Root (Glycyrrhiza glabra)

• Why It’s Good for Digestion: Licorice root, particularly in its deglycyrrhizinated form (DGL), is an excellent herb for supporting digestive health. It soothes the mucous membranes of the digestive tract, making it particularly effective for healing ulcers, gastritis, and leaky gut. Licorice helps protect the stomach lining from acid, promotes mucus production, and reduces inflammation. This makes it ideal for treating heartburn, acid reflux, and other conditions where the digestive tract is inflamed or irritated.
• How It Works: Licorice root works by stimulating the production of protective mucus in the stomach and intestines, which helps shield the digestive tract from excess stomach acid and promotes healing of irritated tissues. Its anti-inflammatory and immune-boosting properties also help reduce inflammation in the gut. DGL (deglycyrrhizinated licorice) is often preferred for digestive issues, as it does not raise blood pressure, unlike regular licorice root. Licorice root’s ability to soothe and heal makes it an excellent choice for conditions like ulcers, GERD, and leaky gut.
• Constituents: Glycyrrhizin, flavonoids, polysaccharides.
• Other Benefits: Supports adrenal function, reduces stress, and has antiviral properties.
• Dosage: 1-2 tablets of DGL licorice, or 1-2 cups of licorice tea per day.
• Forms: Tea, tincture, DGL tablets, capsules.
• Contraindications: Regular licorice root can raise blood pressure, so DGL is recommended for those with hypertension or on heart medications. Avoid during pregnancy.

7. Marshmallow Root (Althaea officinalis)

• Why It’s Good for Digestion: Marshmallow root is a demulcent herb, meaning it soothes and coats the mucous membranes of the digestive system. This makes it highly beneficial for conditions like leaky gut, IBS, GERD, and any type of stomach irritation. Marshmallow root is particularly effective at reducing inflammation in the stomach and intestines and can help protect the digestive tract from excess acid, making it ideal for people with acid reflux or ulcers.
• How It Works: Marshmallow root contains high levels of mucilage, which coats the stomach and intestinal lining with a protective layer, preventing irritation and inflammation. This mucilage not only soothes inflamed tissues but also promotes healing by protecting them from further damage caused by stomach acids or digestive enzymes. Marshmallow root can also stimulate the production of mucus, further protecting the digestive tract and making it easier for food to move through the system without causing discomfort.
• Constituents: Mucilage, flavonoids, polysaccharides.
• Other Benefits: Helps soothe dry coughs, sore throats, and other respiratory issues.
• Dosage: 1-2 grams of dried root as tea or infusion.
• Forms: Powder, tea, tincture, capsules.
• Contraindications: Can affect the absorption of other medications, so it’s best taken separately from other treatments.

8. Dandelion Root (Taraxacum officinale)

• Why It’s Good for Digestion: Dandelion root is a wonderful herb for digestion, particularly as a gentle liver tonic and digestive bitter. It stimulates bile production, helping the body break down fats more efficiently. This makes it particularly helpful for people who experience indigestion or sluggish digestion after eating fatty foods. Dandelion root also has mild diuretic properties, helping to reduce bloating by eliminating excess water from the body.
• How It Works: Dandelion root works primarily by stimulating the liver to produce bile, which is essential for digesting fats. The bitter compounds in the root also help stimulate digestive juices and enzymes, improving overall digestion and nutrient absorption. Dandelion root’s ability to increase bile flow can help relieve symptoms of indigestion and prevent the buildup of fats in the liver. Additionally, it supports liver detoxification, which can improve overall digestive health and efficiency.
• Constituents: Sesquiterpene lactones, inulin, taraxasterol.
• Other Benefits: Supports liver health, diuretic, and aids detoxification.
• Dosage: 1-2 grams of dried root or 20-30 drops of tincture per day.
• Forms: Tea, tincture, capsules.
• Contraindications: Avoid if allergic to plants in the Asteraceae family. Not recommended for people with gallbladder obstruction.

9. Aloe Vera (Aloe barbadensis)

• Why It’s Good for Digestion: Aloe vera is best known for its soothing and healing properties, both for the skin and the digestive tract. It is highly effective for relieving constipation, soothing irritated stomach lining, and healing ulcers or gastritis. Aloe vera’s anti-inflammatory properties make it helpful for calming the entire digestive system, and its ability to stimulate bile production can improve fat digestion.
• How It Works: Aloe vera contains polysaccharides that coat and protect the digestive tract, making it highly soothing for conditions like ulcers and GERD. It also has mild laxative properties, which help relieve constipation by increasing the water content in the intestines, making stools softer and easier to pass. Additionally, aloe vera’s anti-inflammatory and immune-boosting effects help heal inflamed tissues and support overall digestive function.
• Constituents: Polysaccharides, vitamins, minerals, enzymes.
• Other Benefits: Supports skin health, wound healing, and has antioxidant properties.
• Dosage: 1-3 tablespoons of aloe vera juice per day.
• Forms: Juice, gel, capsules.
• Contraindications: Long-term use as a laxative is not recommended. Avoid during pregnancy or breastfeeding.

10. Lemon Balm (Melissa officinalis)

• Why It’s Good for Digestion: Lemon balm is a gentle, calming herb that is excellent for easing digestive discomfort caused by stress or anxiety. It is particularly useful for relieving indigestion, gas, bloating, and cramping. Lemon balm’s soothing effect on the nervous system makes it ideal for those whose digestive issues are stress-related, such as irritable bowel syndrome (IBS).
• How It Works: Lemon balm’s calming properties help reduce tension in the digestive tract, allowing the smooth muscles to relax and function more effectively. It also helps increase the production of bile, improving the digestion of fats. By calming the nervous system, lemon balm prevents stress from exacerbating digestive issues, making it particularly helpful for people with nervous stomachs or anxiety-related digestive symptoms. Its antispasmodic and carminative effects further help ease gas and bloating.
• Constituents: Rosmarinic acid, flavonoids, tannins.
• Other Benefits: Calms the nervous system, reduces anxiety, and promotes restful sleep.
• Dosage: 1-2 cups of tea or 1-2 ml of tincture daily.
• Forms: Tea, tincture, capsules.
• Contraindications: May lower thyroid function, so avoid in cases of hypothyroidism.

11. Triphala

• Why It’s Good for Digestion: Triphala is an Ayurvedic herbal blend consisting of three fruits: Amalaki (Indian gooseberry), Bibhitaki, and Haritaki. It is a powerful digestive tonic, supporting healthy bowel movements, aiding in the elimination of toxins, and strengthening the digestive tract. Triphala is often used to treat constipation, indigestion, and gas, as well as to tone and cleanse the digestive system.
• How It Works: Triphala works by balancing the three doshas in Ayurvedic medicine (vata, pitta, kapha), which correspond to various bodily functions, including digestion. Its high fiber content helps regulate bowel movements and acts as a gentle laxative, while its antioxidant and anti-inflammatory properties support the overall health of the digestive system. Each of the three fruits contributes unique benefits: Amalaki is cooling and anti-inflammatory, Bibhitaki is detoxifying, and Haritaki is rejuvenating, helping to tone the intestines.
• Constituents: Tannins, gallic acid, chebulinic acid, ascorbic acid.
• Other Benefits: Supports detoxification, strengthens immunity, and balances blood sugar levels.
• Dosage: 1-2 grams of Triphala powder or 1-2 capsules daily.
• Forms: Powder, capsules, tincture.
• Contraindications: Avoid during pregnancy and breastfeeding. May cause loose stools if taken in excess.

12. Berberine

• Why It’s Good for Digestion: Berberine is a powerful compound found in several plants, including goldenseal, barberry, and Oregon grape. It is highly effective for treating digestive issues related to bacterial infections, SIBO (small intestinal bacterial overgrowth), and diarrhea. Berberine has strong antimicrobial properties that help balance the gut microbiome and eliminate harmful bacteria, making it a valuable herb for supporting digestive health.
• How It Works: Berberine works by inhibiting the growth of harmful bacteria in the digestive system, making it particularly helpful for treating infections like SIBO and dysentery. It also stimulates bile production, which improves the digestion of fats and helps with fat absorption. Berberine also has anti-inflammatory properties that help calm the digestive tract and promote healing of irritated tissues, making it useful for people with chronic digestive conditions like IBS or ulcerative colitis. Its ability to balance gut bacteria also supports overall gut health, improving digestion and nutrient absorption.
• Constituents: Berberine alkaloid, isoquinoline alkaloids.
• Other Benefits: Supports blood sugar regulation, has antimicrobial and antifungal properties, and may aid in weight loss.
• Dosage: 500 mg 2-3 times daily for digestive health.
• Forms: Capsules, tincture, powder.
• Contraindications: Berberine may interact with certain medications, especially those for diabetes and high blood pressure. It should be avoided during pregnancy and breastfeeding.

13. Calendula (Calendula officinalis)

• Why It’s Good for Digestion: Calendula is a gentle herb with powerful anti-inflammatory and healing properties. It’s particularly effective for soothing inflammation in the digestive tract, making it useful for treating ulcers, gastritis, and leaky gut. Calendula helps heal the mucous membranes of the stomach and intestines, promoting the repair of damaged tissue. It is also mildly antimicrobial, making it a great choice for balancing gut flora and preventing infections that can cause digestive upset.
• How It Works: Calendula contains high levels of flavonoids and saponins that reduce inflammation and promote healing in the digestive tract. Its astringent properties help tone the digestive system, reducing inflammation and tightening tissues, which makes it beneficial for conditions like leaky gut and ulcers. Calendula’s antimicrobial effects help maintain a healthy balance of gut bacteria, preventing infections and promoting overall digestive health. Its ability to promote lymphatic drainage also helps the body eliminate toxins, which can further support digestion and reduce inflammation.
• Constituents: Flavonoids, saponins, triterpenoids.
• Other Benefits: Supports wound healing, skin health, and has antifungal and antimicrobial properties.
• Dosage: 1-2 cups of calendula tea per day or 20-40 drops of tincture.
• Forms: Tea, tincture, salves, capsules.
• Contraindications: Avoid during pregnancy. Those allergic to plants in the Asteraceae family should use caution.

The Importance of Nervous System Regulation in Digestion

Digestive health is deeply connected to the state of the nervous system. When the nervous system is dysregulated, especially during periods of stress or anxiety, it can lead to digestive issues like nausea, stomach cramps, bloating, and even more serious conditions like IBS. The gut-brain axis, a communication network that links your gut and brain, plays a crucial role in digestion. When you experience stress, the body enters a “fight or flight” mode, with a cascade of stress hormones, which diverts resources away from digestion to prepare the body for action. This can lead to slowed digestion, stomach cramps, nausea, and even more serious conditions like irritable bowel syndrome (IBS).

How Anxiety Affects Digestion

When the body is under stress, the nervous system sends signals that slow down digestive processes, reducing the production of digestive enzymes and bile. This can result in poor digestion, bloating, gas, constipation, or diarrhea. Chronic stress can also cause inflammation in the digestive tract, making it more susceptible to conditions like ulcers and leaky gut. Stress-induced digestive issues are particularly common in people with anxiety, as their body remains in a constant state of nervous system dysregulation.

By incorporating nervine herbs that calm the nervous system—such as lemon balm, skullcap, and passionflower—into your routine, you can support both your mental health and digestion. These herbs help regulate the nervous system, reduce stress and anxiety, and allow the digestive system to function more efficiently.

For those who are experiencing severe gut issues, where herbs (including nervine or adaptogen herbs), are not working, please consider brain retraining programs such as DNRS, Gupta, or Primal Trust. Sometimes our bodies can get stuck in fight or flight mode, and it take dedicated brain retraining to get out of that state and in to rest and digest mode.

One excellent way to get started in lessening your stress is to brew a cup of tea using 1/2 tsp ginger, 1 tsp lemon balm and 1 tsp chamomile in 8 oz of water, and sit to slowly sip, while reading a book or looking at nature. Your nervous system will thank you for taking the time to savor some delicious tea!

Embracing Nature’s Wisdom for Digestive Health

Digestive health is at the core of our overall well-being. When your digestive system is functioning smoothly, your body can absorb the nutrients it needs, process food efficiently, and eliminate waste effectively. But when it’s out of balance, even simple meals can lead to discomfort, bloating, and a host of other unpleasant symptoms. Fortunately, the world of herbalism offers us an incredible array of natural remedies that have been used for centuries to support and enhance digestive health.

The herbs for digestive health we’ve explored—whether it’s the soothing effects of marshmallow root, the digestive fire sparked by ginger, or the calming properties of lemon balm—each work in unique ways to aid digestion. Some herbs, like slippery elm and licorice root, are especially healing for irritated tissues and help repair damage from conditions like leaky gut. Others, such as fennel and peppermint, focus on easing gas and bloating, while calming spasms in the intestines. And still others, like dandelion root and aloe, support liver function, helping the body break down and metabolize fats more efficiently.

What’s truly powerful about herbal remedies is that they don’t just treat the symptoms—they address the root causes. Herbs work in harmony with the body, promoting balance and healing from within. By incorporating herbs into your daily routine, you are supporting your digestive system naturally, without the side effects of synthetic medications.

However, as we’ve discussed, digestion is not solely about the food we eat or the herbs we take. Our mental and emotional state plays a huge role in how well we digest. Stress, anxiety, and emotional tension can disrupt digestion and lead to symptoms like nausea, cramping, and even more chronic issues such as IBS. This is why it’s so important to take a holistic approach to digestive health. Along with using digestive herbs, practices like mindful eating, stress reduction techniques, and staying connected to nature can make a world of difference.

Putting it all together

Now that you’ve learned about these powerful herbs for digestive health and how they support digestion, why not start your own journey toward happier tummy today? Whether you want to soothe occasional discomfort or heal a more chronic condition, there’s a world of possibilities with natural remedies. Start by trying a cup of calming chamomile tea before bed, or add a little ginger to your meals to stimulate digestion. If you’re dealing with more persistent digestive issues, consider introducing marshmallow root or licorice root to help soothe and heal your gut.

It’s important to remember that everyone’s body is different, and what works for one person may not work for another. Take your time experimenting with these herbs, listen to your body, and find the combination that works best for you. The key is consistency—herbs are most effective when used regularly over time. So, make these herbal allies a part of your daily routine, and watch as your digestive system begins to heal and thrive.

Herbalism is a journey, and every small step you take brings you closer to vibrant health. Let these herbs guide you toward a healthier, happier digestive system—naturally and holistically. Now is the time to take control of your digestive health and embrace the healing power of herbs!