We’ve all been there—uncomfortable bloating, sluggish digestion, constipation, or that heavy feeling after a meal. Whether it’s from overeating, stress, or certain foods not sitting right, digestive discomfort can put a real damper on your day.

Thankfully, nature offers many herbal allies to support gut health. In this second part of our Love Your Gut series, we’ll explore the best herbs to relieve bloating, ease constipation, calm an upset stomach, and get your digestion back on track. From carminatives to bitter tonics and soothing demulcents, read on to discover how herbs can help you deal with the most common digestive complaints.

Bloating & Indigestion

Bloating and indigestion often arise from digestive imbalances, where poor digestion or gut dysbiosis leads to discomfort. Herbs that promote bile production, soothe inflammation, dispel gas and support digestive motility help to ease these symptoms and contribute to a balanced digestive environment that supports beneficial bacteria.

Carminatives (to help dispel gas & bloating): 

• Peppermint: Peppermint relaxes the digestive muscles, alleviating bloating and gas. It improves bile flow, which helps break down fats and supports digestion.

• Chamomile: Chamomile has a calming effect on the digestive system, reducing inflammation and promoting smooth digestion, which can help prevent the overgrowth of harmful bacteria.

• Lemon Balm: Known for its ability to calm the digestive tract, lemon balm helps reduce gas and bloating while improving digestive function.

• Fennel: Fennel eases bloating by reducing gas formation and relaxing the gut muscles. It helps to move food through the digestive tract more efficiently.

Natural Digestive Enzymes (to help the breakdown of food):

• Paw Paw Leaf: Continas papain, an enzyme known to help to break down tough proteins into amino acids. It is also antioxidant & anti-inflammatory, and is used to detoxify the intestines and expel parasites.

• Ginger: Ginger contains the protease zingibain, which digests proteins into their building blocks. It also reduces inflammation, soothes the stomach, and promotes motility, helping to alleviate bloating and support a balanced gut environment.

Bitter tonics (to promote bile production, stimulate the digestive process & increase motility) 

• Gentian: Stimulates the digestive system to produce more bile and digestive juices, improving the breakdown of food and reducing indigestion.

• Dandelion Root: Dandelion supports liver function and bile flow, aiding digestion and reducing bloating while nourishing beneficial bacteria in the gut.

Lifestyle:

Eating smaller, more frequent meals rather than large ones can help with digestion. Staying hydrated is key, as it aids in moving food through the digestive tract. Regular physical activity, such as walking, can promote healthy digestion and reduce bloating. Additionally, managing stress through techniques like deep breathing, yoga or herbs can help prevent digestive issues. Finally, being mindful of foods that may cause gas, such as beans, cruciferous vegetables, or dairy, and considering a food diary to identify triggers, can also contribute to relief.

Constipation

Constipation can disrupt gut function, leading to a build-up of waste that can negatively affect the microbiome and leave you feeling toxic. Herbs can help keep the digestive system running smoothly and support a healthy gut environment. There are several ways herbs can help keep things moving - bitter tonics such as Dandelion Root stimulate bile flow and promote gut motility, demulcents and bulking laxatives such as Slippery Elm sweep the bowel and soothe tissues, and stronger purgative laxatives loosen the stool and stimulate the bowel. We recommend starting first with lots of water, bitter tonics, and gentle demulcents to support regularity, then turning to the stronger laxatives if you really need to occasionally, but not as a long term solution.

Bitter Tonics (stimulate bile flow and promote gut motility):

• Dandelion Root: Dandelion root promotes bile flow, improving digestion and easing constipation. It also helps nourish beneficial bacteria in the gut.

• Gentian: Gentian stimulates digestion, promoting the movement of food and waste through the intestines, supporting regular bowel movements and gut health.

• Milk Thistle: Milk thistle supports the liver, helping detoxify the body and improving digestion, which can help prevent constipation and promote a healthy microbiome.

• Burdock Root: Burdock root is nourishing mild bitter tonic that supports digestive health by promoting regularity and also providing fiber that supports gut bacteria.

Demulcents & Bulking Laxatives (soften the stool and soothe tissues):

• Slippery Elm: Slippery elm’s fiber content helps soften stool and promote regularity while providing prebiotic support for gut health.

• Marshmallow Root: Marshmallow root softens stool and promotes healthy bowel movements while providing nourishment for beneficial bacteria.

• Psyllium Husk: Rich in fibre, psyllium husk promotes regular bowel movements and supports gut health by nourishing beneficial bacteria.

• Chia Seeds: Chia seeds provide fibre to ease constipation and support the growth of beneficial bacteria. 

Purgative Laxatives:

Herbs like Aloe, Cascara Sagrada, Senna and Rhubarb Root stimulate the muscles of the colon to encourage natural bowel movements. As mentioned above - these are stronger laxatives, that are best only used occasionally, or if you’re doing an intestinal detox. They are usually combined with carminative herbs to prevent griping, as in the Intestinal Detox Formula #1. 

Diet & Lifestyle:

Drinking plenty of water is the first place to start - herbal remedies won't work well if you're dehydrated (and some may have the opposite effect!). There are also many foods that can assist in smooth movements - prunes are a well known remedy. Another way to get things moving is to lubricate the intestines with some oil – 1 Tablespoon of flax or hemp oil in fresh orange juice is a tasty choice. Some people also swear by a salt flush: 2 tsp sea salt in 1 litre of warm water, drink first thing in the morning (and make sure you're near a toilet for a few hours). Also, don’t forget exercise – you gotta get moving to get moving!