As we navigate the festive season filled with indulgent feasts, it's essential to have some natural allies from Mother Earth to support our digestive health. I was nosing through Mountain Rose Herbs journal the other day, and came upon a treasure trove of herbs for good digestion. Considering the holidays, it seemed like the right time to bring up a few of the herbs in most household spice racks that can be real lifesavers during the abundance (aka overindulgence) of the season.

While peppermint tea is a well-known remedy, there are several other household heroes lurking in your spice rack that can work wonders for your digestive system. Let's delve into the world of bitters, demulcents, and aromatics to discover herbs in your very own spice rack that can be your digestive lifesavers. Here are 5 household heroes that fit the bill.

Bitters, Demulcents, and Aromatics

Bitters are quite simply herbs that taste bitter. They are often used in digestive curatives in traditional Chinese medicine, Ayurveda, and herbal remedies. In contrast to bitters which are prized for their taste, demulcents are generally pretty bland, and are valued instead for their texture. When moistened they have a slippery texture, “due to water-loving polysaccharides or mucopolysaccharides such as gums, mucilage, or pectin.” (1). Demulcents soothe irritation, and by adding water-soluble fiber into the digestive system, can help absorb bile and remove toxins. While demulcents are cooling and moistening, aromatics, on the other hand, are warming and drying. Aromatics function primarily by calming or stimulating the body as needed to better expel, rather than absorb, substances.

Ginger: The Digestive Dynamo

Undoubtedly, ginger (Zingiber officinale) takes the spotlight as a digestive powerhouse. Recognized as the International Herb Association's Herb of the Year for 2023, who hasn’t had some ginger tea to settle our belly and gut after too much turkey and dressing? The potent part of ginger is the root, which is filled with active compounds like terpenes, lipids and fiber. These are what stimulate digestion and cause the stomach to empty faster while soothing the entire system. It boasts anti-inflammatory, antioxidant, and antimicrobial properties, making it a versatile herb for digestive health. From ginger tea to crystallized ginger, there are numerous delightful ways to incorporate this herb into your routine. However, individuals on anticoagulants should exercise caution. To get super scientific about it, ginger is great at increasing the anti-inflammatory cytokines and decreasing the pro-inflammatory cytokines, all of which adds up to less inflammation in the bowels and gut. Ginger also “contains diverse bioactive compounds, such as gingerols, shogaols, and paradols, and possesses multiple bioactivities, such as antioxidant, anti-inflammatory, and antimicrobial properties.” (2) Ginger is also known as a remedy for migraine headaches and anti-nausea, which – let’s face it – can also be quite useful during the hectic holidays. One quick note on ginger: it has some incredible protective properties, but anyone on anticoagulants should probably avoid it. Otherwise, enjoy ginger in its many available forms. I love the crystallized ginger you can find at a health food store, but pickled ginger, teas, tinctures, and even sprinkled over your favorite foods, this herb for good digestion is a winner.

Sage: More Than a Culinary Delight

When I think of sage, I think of brown butter sauce or sage gnocchi.  But, sage (Salvia officinalis) goes beyond being a culinary delight; it's a digestive hero too. Internally, sage targets excess mucus, firms up membranes, and aids in digestion. Whether in tea or tincture form, sage can alleviate the symptoms of overindulgence, like stomach pain, excess gas, bloating, and heartburn. On a side note, sage is particularly beneficial for menopausal symptoms too, such as hot flashes. However, pregnant individuals should avoid sage.

Cardamom: Spicing Up Digestive Health

Known for its presence in pumpkin pies, cardamom (Elettaria cardamomum) offers more than just a warm note to your favorite desserts. This seasonal favorite is rich in phenolic compounds and volatile oils, and exhibits a broad spectrum of activities, including anti-inflammatory and antioxidant effects. The seeds in particular are especially good for treating stomach trouble. Traditionally used to treat various digestive problems, including nausea, diarrhea, and gas, cardamom's carminative properties – which means it works to reduce gas bubbles produced during digestion - make it excellent for relieving gas buildup in the digestive tract. Cardamom also works preventatively to inhibit the growth of bacteria, yeast, and fungi in the gut.

Rosemary: The Savory Digestive Rockstar

You may not think of savory Rosemary (Salvia rosmarinus fka rosmarinus officinalis) as a digestive hero, but rosemary is a rockstar. Rosemary, with its terpenes, such as linalool, limonene, and alpha pinene, tones and calms the digestive system, improves digestion, stimulates bile production, and even reduces fevers. And every part of rosemary is useful, from stem to leaf to flower. Here’s a quick and easy recipe for rosemary tea:

Please note that individuals on anticoagulants, blood pressure medications, or diuretics should avoid rosemary.

Fennel: A Winter Wellness Warrior

Fennel (Foeniculum vulgare) is a slightly sweet-flavored herb that really shines in cold-weather recipes. Rich in nutritional benefits, fennel has been used for centuries to aid with stomach aches and digestive disorders. From treating gas and bloating to alleviating intestinal viruses, fennel, with its hot and dry nature, is a surprisingly versatile herb. Utilizing the seed, bulb, stalk or leaf, fennel makes a great culinary ingredient to include in a holiday meal. Consider adding a dash of fennel to your favorite dressing or potatoes au gratin, or perhaps even a leek and fennel soup to start the feast. Here’s one I’m trying out this year because I still have so much pumpkin left in the freezer: https://www.aberdeenskitchen.com/2017/11/pumpkin-carrot-fennel-soup/

Keep your guest list in mind, and know that pregnant individuals should steer clear of fennel.

Closing:

This winter, empower your digestive system with the natural goodness of herbs. From the zing of ginger to the warmth of cardamom and the versatility of sage, these herbs from your spice rack can be your go-to digestive aids. With such a variety of ways to incorporate the herbs for good digestion into your holiday plans, I hope this helps you up the pleasure and decrease the discomfort this year.

Want a little bonus herb? You know those pesky yellow weeds we all try to rid our lawn of? Turns out that dandelions are actually pretty darn beneficial for us once they’ve been plucked out of our favorite flower garden. Dandelions can be harvested in spring or fall, and everything except the stem is edible. Not only is dandelion (Taraxacum officinale) found everywhere - sometimes in more abundance than we like - but is also full of vitamins and minerals. Dandelion tea can also be a great detoxifier, helping the liver and bile systems. Dandelion also has antioxidant, anti0inflammatory properties, and has been shown to help regulate blood sugar, making it my bonus pick for herbs for good digestion. However you choose to enjoy  these herbs this holiday season - be it teas, tinctures, or culinary creations – here’s wishing you a season filled with digestive wellness!

Sources:

MyHerbalBox. https://www.myherbalbox.com/blogs/resource-corner/basic-concepts-in-herbal-medicine-herbal-energetics?_pos=1&_sid=88f784c2a&_ss=r

NIH. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6616534/

Mao, Q., et al. (2019). Bioactive Compounds and Bioactivities of Ginger. Foods, 8(6).

Yahyazadeh, R., et al. (2021). The effect of Elettaria cardamomum on the metabolic syndrome: Narrative review. Iranian Journal of Basic Medical Sciences, 24(11).

Das, B., et al. (2022). The effect of a fennel seed extract on the STAT signaling and intestinal barrier function. PLoS ONE, 17(7).

Mahboubi, M. (2019). Foeniculum vulgare as Valuable Plant in Management of Women's Health. Journal of Menopausal Medicine, 25(1).

Cleveland Clinic Health Essentials. https://health.clevelandclinic.org/dandelion-tea-benefits