Discover the 2 BEST herbs for digestive health: Marshmallow Root and Slippery Elm

When it comes to herbal remedies for digestive health, marshmallow root (Althaea officinalis) and slippery elm bark (Ulmus rubra) stand out as two of the most effective options. These herbs have been cherished for centuries for their soothing and protective properties, particularly for the stomach and intestines. I know personally, these herbs have helped my poor digestive health immensely. In this comprehensive guide, we’ll explore their profiles, chemical constituents, and why they are invaluable for maintaining a healthy digestive system.

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Marshmallow Root Herbal Profile

Botanical Characteristics

Marshmallow root is a perennial herb native to Europe, Western Asia, and North Africa. It thrives in damp, marshy environments, hence its name. The plant grows up to 4–5 feet tall and features velvety leaves and pale pink flowers. The root, which is harvested in late autumn, is the primary medicinal part of the plant.

Chemical Constituents

• Mucilage: This is the primary active compound in marshmallow root, consisting of complex polysaccharides that form a gel-like substance when mixed with water.
• Flavonoids: Provide anti-inflammatory and antioxidant benefits.
• Pectin: A type of soluble fiber that supports gut health.
• Coumarins: Known for their mild antimicrobial and anti-inflammatory properties.
• Asparagine: An amino acid that helps nourish and soothe tissues.

Medicinal Properties

• Demulcent: Forms a protective coating on mucous membranes, soothing irritation and inflammation.
• Emollient: Softens and protects tissues, especially in the digestive and respiratory tracts.
• Anti-inflammatory: Reduces inflammation in the stomach lining and intestines.
• Prebiotic: Encourages the growth of beneficial gut bacteria.

Key Uses

• Relief of acid reflux, gastritis, and ulcers
• Easing constipation and diarrhea by normalizing bowel movements
• Soothing sore throats and respiratory irritation
• Supporting urinary health by reducing bladder inflammation

Slippery Elm Bark Herbal Profile

Botanical Characteristics

Slippery elm is a deciduous tree native to North America, thriving in moist, nutrient-rich soils. Its inner bark is harvested sustainably to ensure the tree’s health. The bark has been used traditionally by Native Americans for its ability to soothe the digestive tract and heal wounds.

Chemical Constituents

• Mucilage: The standout component, forming a soothing gel when mixed with water.
• Tannins: Offer astringent properties that help tighten and tone tissues.
• Polysaccharides: Aid in forming a protective barrier over irritated mucous membranes.
• Calcium and Magnesium: Essential minerals for tissue repair and overall health.
• Phytosterols: Anti-inflammatory compounds that promote healing.

Medicinal Properties

• Demulcent: Creates a gel-like coating on mucous membranes, reducing irritation.
• Astringent: Tightens tissues, which helps manage diarrhea and inflammatory conditions.
• Nutritive: Provides nutrients that support the body’s natural healing processes.
• Soothing: Calms the digestive system during bouts of acidity or inflammation.

Key Uses

• Relieving acid reflux, heartburn, and GERD
• Healing ulcers by creating a protective lining over damaged tissue
• Soothing irritable bowel syndrome (IBS) symptoms
• Supporting sore throat and cough relief

Why Marshmallow Root and Slippery Elm Bark Are Good for Digestive Health

1. Mucilage: The Ultimate Gut Protector

The high mucilage content in both marshmallow root and slippery elm bark is their standout feature. When combined with water, mucilage swells and forms a gel-like substance that coats and protects mucous membranes throughout the digestive system. This coating provides several key benefits:

• Neutralizing Irritants: The mucilage shields the stomach lining from harmful substances, such as stomach acid or harsh dietary irritants, which can lead to ulcers or acid reflux.
• Easing Inflammation: By reducing friction and irritation, mucilage soothes inflamed tissues in conditions like gastritis and irritable bowel syndrome (IBS).
• Promoting Healing: The protective barrier helps keep damaged tissues moist and safe, creating the ideal environment for cell regeneration and repair.

2. Anti-Inflammatory Properties

Chronic inflammation in the digestive system can lead to discomfort and long-term health issues. Both marshmallow root and slippery elm bark contain compounds like flavonoids, tannins, and phytosterols that directly combat inflammation. This helps reduce swelling, pain, and redness in the gastrointestinal (GI) tract, allowing the gut to function more efficiently.

• Marshmallow Root: Its flavonoids provide strong antioxidant and anti-inflammatory effects, countering oxidative stress that can exacerbate digestive issues.
• Slippery Elm Bark: The tannins found in slippery elm tighten tissues and reduce inflammation, which is particularly beneficial for managing diarrhea or irritated bowels.

3. Prebiotic Benefits and Microbiome Support

The polysaccharides in marshmallow root act as prebiotics, feeding beneficial bacteria in the gut. A healthy microbiome is essential for:

• Improved nutrient absorption.
• Strengthened immune defense.
• Balanced gut motility, which prevents bloating, gas, and irregular bowel movements.

While slippery elm bark is not a direct prebiotic, its mucilage creates an optimal environment for beneficial bacteria to thrive by protecting the gut lining from harmful pathogens and irritants.

4. Soothing Digestive Motility Disorders

Digestive motility refers to how well food and waste move through the GI tract. Issues like diarrhea, constipation, or irritable bowel syndrome can disrupt motility and cause discomfort. The gel-like mucilage in both herbs provides:

• Bulk for Stools: Helping relieve constipation by softening and lubricating waste for easier passage.
• Binding Excess Fluid: Managing diarrhea by absorbing water and slowing down bowel movements.
• Regulated Movement: Reducing spasms or overactivity in the intestines, which is helpful in conditions like IBS.

5. Nutrient Support for Gut Healing

Slippery elm bark contains minerals such as calcium and magnesium, which play a role in tissue repair and enzyme activation in the digestive system. These nutrients support the body’s natural healing processes, particularly after damage caused by ulcers or prolonged inflammation.

Key Chemical Constituents and Their Digestive Benefits

Marshmallow Root

• Mucilage: Forms a protective barrier in the stomach, alleviating ulcers and acid reflux.
• Pectin: Binds to toxins and irritants, aiding in their removal.
• Flavonoids: Combat free radicals and reduce oxidative stress, preventing further tissue damage.

Slippery Elm Bark

• Mucilage: Provides a soothing gel to protect and repair the esophagus and intestines.
• Tannins: Help reduce inflammation and tighten tissues, making them particularly useful for diarrhea.
• Polysaccharides: Aid in healing by forming a protective coating and promoting tissue regeneration.

Conditions These Herbs Can Help With

1. Acid Reflux and GERD

Acid reflux and gastroesophageal reflux disease (GERD) occur when stomach acid flows back into the esophagus, causing irritation and heartburn. Marshmallow root and slippery elm bark are effective because:

• Mucilage coats the esophagus, creating a barrier that prevents stomach acid from causing further damage.
• Their anti-inflammatory compounds reduce swelling in the esophagus, which can improve symptoms like burning pain and difficulty swallowing.

For those suffering from GERD, combining these herbs into a daily tea or cold infusion provides long-term protection and relief.

2. Gastritis

Gastritis is the inflammation of the stomach lining, often caused by infection, medications, or stress. Both herbs work synergistically to:

• Reduce inflammation in the stomach lining through their anti-inflammatory compounds.
• Provide a soothing, protective gel that prevents further irritation.
• Encourage healing by supplying nutrients and creating a favorable environment for tissue regeneration.

3. Ulcers

Stomach and duodenal ulcers are open sores caused by excessive stomach acid or infection (often H. pylori). Marshmallow root and slippery elm bark excel in treating ulcers by:

• Neutralizing excess acid: Their mucilage creates a pH buffer, which protects ulcerated areas from further acid damage.
• Promoting tissue healing: Their nutritive compounds encourage the growth of new, healthy cells.
• Relieving pain: The soothing gel reduces the burning sensation associated with ulcers.

Studies have shown that slippery elm bark, in particular, forms a durable protective layer over ulcers, allowing them to heal more effectively.

4. Irritable Bowel Syndrome (IBS)

IBS symptoms, including cramping, diarrhea, constipation, and bloating, are often caused by a combination of inflammation, stress, and hypersensitivity in the gut. Marshmallow root and slippery elm bark help by:

• Calming spasms in the intestines with their soothing and lubricating properties.
• Reducing sensitivity in irritated tissues, which helps alleviate pain and cramping.
• Supporting a healthy gut microbiome, which reduces bloating and irregularity.

5. Leaky Gut Syndrome

Leaky gut syndrome occurs when the intestinal lining becomes too permeable, allowing toxins and undigested food particles to enter the bloodstream. This condition often leads to inflammation, food sensitivities, and autoimmune issues. These herbs help by:

• Reinforcing the gut barrier: The mucilage forms a temporary protective layer over damaged areas, reducing permeability.
• Supporting gut repair: Nutrients like calcium, magnesium, and amino acids aid in rebuilding the intestinal lining.
• Reducing inflammation: Anti-inflammatory compounds in both herbs help soothe the gut lining and minimize immune responses triggered by leaky gut.

6. Diarrhea and Constipation

These seemingly opposite conditions can both be addressed by marshmallow root and slippery elm bark:

• In diarrhea, slippery elm’s tannins tighten intestinal tissues, reducing excess fluid and slowing bowel movements. Marshmallow root’s mucilage provides a gentle, soothing effect that prevents irritation from frequent movements.
• In constipation, mucilage acts as a natural lubricant, making it easier for waste to pass through the intestines.

7. Diverticulitis

Diverticulitis is the inflammation of pouches in the intestinal lining. These herbs:

• Ease irritation in the colon with their demulcent properties.
• Promote healthy bowel movements to prevent further strain or inflammation.

8. Crohn’s Disease and Ulcerative Colitis

These inflammatory bowel diseases (IBDs) involve chronic inflammation of the digestive tract. Marshmallow root and slippery elm bark are invaluable for managing symptoms because:

• Their mucilage soothes inflamed tissues and reduces irritation from passing stool.
• Their anti-inflammatory and antioxidant properties reduce long-term inflammation.
• Their ability to improve gut barrier function helps manage flare-ups and prevent further damage.

9. Sore Throat and Esophageal Irritation

While not strictly digestive issues, sore throat and esophageal irritation often accompany acid reflux or GERD. These herbs coat and protect the esophagus, relieving discomfort and preventing further irritation.

10. Stress-Induced Digestive Issues

Stress plays a major role in conditions like IBS and acid reflux. Both marshmallow root and slippery elm bark are gentle, soothing herbs that help calm an overactive digestive system. Their demulcent properties can offset the physical effects of stress on the gut, while their indirect support of the nervous system promotes overall relaxation.

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A Note on Synergistic Use

Combining marshmallow root and slippery elm bark amplifies their digestive benefits. While both herbs share many qualities, they have unique strengths:

• Marshmallow root’s prebiotic properties enhance gut flora, supporting long-term gut health.
• Slippery elm’s astringency helps manage conditions like diarrhea and ulcerative colitis.

Together, they create a well-rounded approach to digestive care, addressing inflammation, irritation, and microbiome balance.

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How to make a Marshmallow Root and Slippery Elm Decoction for Digestive Health

You’ll need:

• A medium sauce pot, large enough for 8 cups of water
• Marshmallow Root
• Slippery Elm
• A strainer
• A clean jar and lid

Method:

• In a medium sauce pot add 8 cups of water
• To the water add 2 tablespoons of Marshmallow Root and 2 tablespoons of Slippery Elm

• Cover and let sit for 8 hours or overnight
• After the time has elapsed, bring the pot of water and herbs to a boil
• Reduce the heat so the mixture is simmering or slowly boiling and keep at this temperature for about 20 minutes or until the liquid has reduced by about half

• Strain and store in a glass jar for about 5 days or until the liquid starts to smell ‘off’. Smell it everyday, you will understand what I mean.

Dosage

Dosage depends on why you’re taking it. If you need a little support, take 1-3 tablespoons per day. If you have severe digestive distress and/or leaky gut, you can take 1 tablespoon every 2 hours for a month. This is NOT MEDICAL ADVICE.

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Other Ways to Use Marshmallow Root and Slippery Elm Bark

1. Capsules: Convenient for on-the-go support. Follow dosage instructions on the packaging.
2. Slurry: Mix powdered slippery elm with water to create a paste. Consume directly to soothe the stomach.

Putting it all together

Digestive health is foundational to overall wellness, and finding natural ways to support your gut can make a world of difference in how you feel every day. Marshmallow root and slippery elm bark are two gifts from nature that offer unparalleled support for your digestive system, whether you’re managing specific conditions like acid reflux, IBS, or ulcers, or simply looking to nurture and protect your gut health.

These herbs embody the gentle yet profound power of herbal medicine. They remind us that healing doesn’t always have to come from dramatic interventions—it can come from simple, soothing acts of care. By incorporating marshmallow root and slippery elm bark into your daily routine, you’re not just addressing symptoms; you’re fostering a deeper connection with your body’s natural rhythms and needs.

If the idea of incorporating these herbs feels a little daunting, remember that herbalism is a journey. Like tending a garden, the more you nurture your knowledge and experiment, the more confident and skilled you’ll become. Whether you start with a simple tea or explore making a cold infusion, every step is a step forward in reclaiming your health and well-being.

Think of these herbs as an invitation to slow down and savor the process of caring for yourself. Just as you might find comfort in brewing a winter tea blend or crafting a nourishing salve, incorporating these soothing remedies is another way to honor your body and mind. Herbalism doesn’t demand perfection—it thrives in the small, intentional choices you make each day.

So, why not start now? Brew a cup of marshmallow root and slippery elm tea and feel the calm it brings to your digestive system. Or make a simple cold infusion and experience their soothing power firsthand. These herbs have supported countless individuals over the centuries, and they’re here for you, too.

Your body is capable of incredible things when given the right tools and care. Embrace this opportunity to work with nature’s remedies, and take the next step in your herbal journey. Your gut—and your overall well-being—will thank you for it.

If you’re interested in finding out more about herbs for digestive health, check out this post, here!

Scientific Articles and References

Marshmallow Root (Althaea officinalis)

1. Anti-inflammatory and Soothing Effects:
   • Ulbricht, C., et al. (2011). An Evidence-Based Systematic Review of Marshmallow (Althaea officinalis) by the Natural Standard Research Collaboration. Journal of Dietary Supplements, 8(1), 1-29.
     This study highlights the anti-inflammatory and demulcent properties of marshmallow root, particularly its ability to soothe mucous membranes in the digestive tract.
2. Mucilage and Gastroprotective Benefits:
   • Karyakin, V. A., et al. (2013). The Role of Polysaccharides in Althaea officinalis Root Extract as Gastroprotective Agents. International Journal of Molecular Medicine, 31(5), 1147-1155.
     Focuses on the role of mucilage in marshmallow root and its ability to protect the stomach lining from irritants.
3. Prebiotic Potential:
   • Slavin, J. L., & Greenberg, N. A. (2003). Polysaccharides and Their Role in Gastrointestinal Health. Nutrition Research, 23(7), 905-920.
     Explores the prebiotic benefits of mucilage and polysaccharides in herbs like marshmallow root.

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Slippery Elm Bark (Ulmus rubra)

1. Demulcent Properties in Gastrointestinal Conditions:
   • Barrett, B., et al. (1999). Assessing the Risks and Benefits of Herbal Medicine: An Overview of Scientific Evidence. Environmental Health Perspectives, 107(12), 697-702.
     Discusses the mucilage in slippery elm bark and its effectiveness in soothing digestive tract inflammation.
2. Healing Properties for Ulcers:
   • Madisch, A., et al. (2004). Herbal Products in the Treatment of Functional Dyspepsia and Irritable Bowel Syndrome. International Journal of Clinical Pharmacology and Therapeutics, 42(7), 419-426.
     Highlights slippery elm bark’s protective action on ulcers and its soothing effects on irritated mucosal tissues.
3. Astringent and Anti-inflammatory Benefits:
   • Thomas, K. D., & Mettler, S. (2009). Phytotherapy for Gastrointestinal Disorders: A Review of the Evidence. Current Opinion in Clinical Nutrition & Metabolic Care, 12(5), 573-581.
     Focuses on the tannins in slippery elm bark and their ability to reduce inflammation and tone intestinal tissues.

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Combined Studies

1. Effectiveness in Managing Irritable Bowel Syndrome (IBS):
   • Roberts, L. A., et al. (2015). The Role of Herbal Demulcents in the Management of IBS Symptoms. Clinical Gastroenterology and Hepatology, 13(8), 1356-1363.
     Discusses the combined benefits of mucilage-rich herbs like marshmallow root and slippery elm bark in managing IBS symptoms.
2. Gut Barrier Protection:
   • Borrelli, F., et al. (2013). Herbal Medicine and Functional Gastrointestinal Disorders: Therapeutic Applications and Pharmacological Evidence. Journal of Ethnopharmacology, 145(2), 600-610.
     Reviews the protective effects of herbal mucilages on intestinal permeability and gut health.