Bitter is an uncommon flavour that has largely disappeared from our modern palate. Bitterness is an important taste that has been lost in today's diet, which is often filled with excessive amounts of salt and sugar. However, research confirms that bitterness is vital to our health, especially for our digestive system. In fact, herbal bitters, which stimulate bitter taste receptors known as T2Rs, have been used in Chinese medicine and Ayurveda for centuries with huge benefits to body and mind. Incorporating digestive bitters into our diet can help improve weak digestion and promote a healthy gut, which is key to a healthy body.
What Are Digestive Bitters?
Digestive bitters are a traditional herbal preparation made from aromatic herbs, roots, and/or fruits chosen for their ability to stimulate the digestive system and provide health benefits. Their use dates back to ancient times when they were prescribed by herbalists and physicians to aid digestion and improve overall health. Here, we will delve into the nature of digestive bitters, how they work, and provide an extended discussion on ten benefits commonly associated with their use in improving the digestive tract.
How Do Digestive Bitters Work?
The primary mechanism by which digestive bitters exert their effects is through the stimulation of bitter receptors located on the tongue, stomach, gallbladder, and pancreas. These receptors, when activated, trigger a cascade of physiological responses. They signal the brain to increase the release of digestive juices, including stomach acid, bile, and enzymes from the pancreas, which are crucial for the breakdown and absorption of nutrients and digestive function.
Digestive Bitters
1. Improved Digestion
Stress is the biggest factor that depletes our digestive system over time. A stressful lifestyle contributes to the “fight-flight” reaction which shunts blood flow away from our digestive system leading to reduced digestive juices. Combine this with a diet high in processed food, irregular meals, overeating or excess coffee/alcohol and the digestive system gets tired out. Digestive juices also deplete with age.
Signs that you are not digesting well include bloating/gas, belching, nausea, indigestion, heartburn, loose stool or constipation. With a stomach acid deficiency we may see vertical ridges on nails, white spots on nails and symptoms of Vitamin B12 or mineral deficiency (iron, zinc, calcium).
2. Improves breakdown of fats and fat-soluble vitamins A, D, E, K
Bitters stimulate the liver to produce bile, which is an essential component in the breakdown and absorption of fats and the fat-soluble vitamins A, D, E, and K. These vitamins play critical roles in maintaining vision, bone health, antioxidant functions, and blood coagulation. With better fat metabolism, the body can utilize these nutrients more effectively, supporting overall health.
3. Reduce gas and bloating
Many people suffer from gas and bloating due to incomplete digestion or imbalance in the gut flora. Bitters act on the digestive system to promote the secretion of gastric juices, which in turn reduces the occurrence of gas and bloating and can also help calm an upset stomach. This can lead to a more comfortable digestive experience after meals and can be aided by the use of digestive bitters as a supplement.
4. Relieve occasional heartburn
Occasional heartburn can be a result of low stomach acid rather than excess. Bitters can offer relief by increasing the production of stomach acid, enough stomach acid, which aids in proper digestion and reduces the likelihood of acid reflux. They help tighten the sphincter at the top of the stomach, preventing the backflow of stomach acid that causes the discomfort associated with heartburn.
5. Promote regular bowel movements
By enhancing overall digestion, bitters can help regulate bowel movements. They improve the muscle function and tone of the gastrointestinal tract, ensuring that waste moves through the system efficiently, which can alleviate constipation and promote regularity.
6. Reduce food sensitivities
Improper digestion can lead to food particles entering the bloodstream and causing immune reactions, which manifest as food sensitivities. Bitters help improve digestion, thus decreasing the likelihood of undigested food particles causing sensitivities. This improved digestion can contribute to better immune system health and tolerance to a wider variety of foods, making them a great addition to any digestive health regimen.
7. Breakdown microbes and prevent SIBO & yeast overgrowth
The antimicrobial properties of some bitters can be effective in breaking down harmful microbes in the gut. By promoting a balanced environment in the gastrointestinal tract, bitters help prevent conditions like Small Intestinal Bacterial Overgrowth (SIBO) and yeast overgrowth, which are linked to a broad range of digestive issues.
8. In Ayurvedic tradition, bitters are known to reduce sweet cravings and regulate blood sugar
In Ayurveda, the traditional medicine system of India, bitters are used to balance the body’s energy and manage cravings. They are particularly noted for their ability to reduce cravings for sweets and regulate blood sugar levels by stimulating the release and use of insulin, making them a valuable tool for managing weight and supporting individuals with blood sugar imbalances and appetite control.
9. Remove “heat” from the body
Chinese medicine views bitters as having a cooling effect on the body, countering conditions of "heat," which can manifest as inflammation or infection. The cooling property of bitters makes them suitable for treating inflammatory conditions and for promoting overall balance within the body's energy systems.
10. Improved detoxification, healthy skin
Eclectic medicine, which combines traditional and modern medicinal practices, advocates for the use of bitters to aid in detoxification. By stimulating liver function, bitters can help the body eliminate toxins more efficiently, including the use of gentian root and globe artichoke. This detoxifying effect contributes to healthier skin, less inflammation in joints, and can also influence mood regulation by promoting a healthy gut-brain axis.
SUM UP
Bitter herbs include dandelion, burdock, gentian, artichoke leaf, chamomile, milk thistle, motherwort, goldenseal and angelica. As bitter herbs are considered “cold” in nature they are often combined with warming herbs such as cinnamon, cardamom and ginger to balance the formula. Be aware that some formulas contain laxative herbs. Consult a holistic practitioner for the appropriate use of these herbs.
Bitters are best taken before a meal to support digestion and provide digestive support. Take a dropper full in a small amount of water, tea or soda water shortly before a meal. If you suffer from heartburn, start with a very low dose and increase slowly as tolerated. Bitters are not recommended if you suffer from gastritis, stomach ulcer, gallbladder disease or kidney disease.
Cheers to happy and healthy digestion!
