Posted by Ingrid Bauer, MD, MS on Oct 23rd 2024
For years, we’ve heard the phrase “you are what you eat.” In addition to thinking about what we put in our body, we also need to think about how our body digests, absorbs and eliminates what we eat. That’s where gut health comes into play!
Gut health involves complex interactions between our digestive organs, enzymes, hormones, and microorganisms. Bitter substances, including herbs, spices, and vegetables, can impact gut health at each of these levels.
Key Takeaways:
- Bitters are a natural way to support gut health: Bitter compounds convey several health benefits to the digestive system, which include stimulating appetite, facilitating better nutrient absorption as well as growth of healthy bacteria in the gut.
- Bitters have a long history of use: Different cultures around the world recognized the medicinal properties of bitter plants and edibles for many years and used them to treat all sorts of digestive ailments.
- Bitters work by stimulating the digestive system: Bitter receptors throughout the gastrointestinal tract enhance digestion by stimulating gastric acid production and contraction of the gallbladder along with enhancing gut motility.
- Bitters can be easily incorporated into your diet: Bitters are easily incorporated into a healthy diet and can be consumed in various forms, such as aperitifs, tinctures or capsules.
What are “bitters”?
Modern medical researchers suggest that bitter substances played a role in human evolution to allow us to identify potentially toxic compounds. Indeed, some bitter plant chemicals are highly toxic, but many bitter compounds including terpenes, polyphenols, and some alkaloids are safe and have beneficial health effects.
- Alkaloids: berberine (Coptis and Oregon Grape root), papaverine (Poppy family plants), quinine (Cinchona bark)
- Terpenes: amarogentin (Gentian root), absinthin (Wormwood), marrubin (Horehound)
- Polyphenols: curcumin (Turmeric), naringin (Orange peel), catechins (green Tea), phenylethanoids (olive oil), and the bitter constituents in most green vegetables (think chicories and brassicas) and herbs (like parsley).
Many of these compounds have been found to have wide-reaching benefits for overall wellness. For example, berberine is traditionally used for gastrointestinal infections and has also been shown to benefit metabolic syndrome by addressing glucose and lipid absorption and metabolism1. Horehound is one of the top-selling herbs internationally–mostly in cough syrups and lozenges. Furthermore, polyphenols in olive oil are likely one of the reasons why the “Mediterranean” diet is an evidence-based treatment for cardiovascular disease2.
How are bitters viewed cross-culturally?
Humans across many cultures have revered bitter substances as medicinals and feared them as poisons for millennia.
- In Greco-Roman and Islamic/Unani medicine, which was based on the four humors, bitter flavor was associated with “yellow bile”, the gallbladder, the fire element, and the summer season. It was considered to have warm & dry properties–and thus herbs with a bitter flavor were used to treat wet and cold conditions using the concept of allopathy (using opposites to treat opposites).
- In Ayurveda, the six rasas (tastes) are sweet, sour, salty, bitter, pungent and astringent. The bitter flavor is considered cool & dry and helps to balance pitta and kapha doshas and can aggravate vata. Bitter foods are recommended to eat at the end of a meal and before sweets.
- In Traditional Chinese Medicine, bitter is associated with the fire element and the Liver. It clears heat, dries dampness, eliminates toxins, and calms the mind; in excess it can be overly drying.
- In more recent European and North American herbal traditions, bitters have been seen as “tonics” to stimulate digestion and improve absorption of nutrients.
In contemporary Western herbalism, bitter herbs are often subcategorized to help explain which organs they support and how they might be applied therapeutically
- Tonic bitters: strongly stimulate gastric secretions and improve appetite
- Examples: Gentian root, Artichoke leaf
- Choleretics: Support bile production by the liver
- Examples: Turmeric, Milk Thistle seed
- Cholagogues: stimulate the secretion of bile from the gallbladder
- Examples:Dandelion root, Oregon Grape root
- Pungent herbs: promote blood flow to the GI tract and warm the body
- Examples: Black pepper, Ginger, Cayenne pepper
- Carminatives: relax cramping of smooth muscle and reduce gassiness
- Cardamom, Fennel, Peppermint, Angelica
How do bitters support digestion?
When it comes to modern science, bitter receptors have been identified throughout the GI tract, and there is excellent understanding of how stimulation of these receptors leads to physiologic responses that upregulate digestive function. Science confirms many of the ways bitter herbs & foods have been used for thousands of years!
Bitter receptors on the tongue stimulate the vagus nerve, one of the key mediators of the brain-gut axis. The vagus nerve originates in the brain and sends “rest and digest” (parasympathetic) signals throughout the GI tract, resulting in:
- The release of hormones that control satiety and gut motility (CCK, leptin & ghrelin)
- The secretion of gastric acid and pancreatic enzymes
- Gallbladder contraction and bile secretion
- Anti-inflammatory and immunomodulatory signaling
- Regulation of cortisol and other stress hormones3
Given how much starts off in the mouth, it makes sense that eating and tasting bitter foods and herbs is important to optimize the benefits of bitters. That being said, bitter receptors in the stomach and intestine also act directly to stimulate digestive secretions, which means there is some role for encapsulated bitters for those who can’t tolerate the flavor.
How do bitters benefit the microbiome?
Modern medicine has finally embraced the notion that our microbiome is critical to our gut health, immune response, mental well-being, and overall longevity. Bitter herbs have been shown to increase the number of beneficial gut bacteria such as Akkermansia, Lactobacillus and Bifidobacterium, while reducing the populations of harmful bacteria such as H. pylori, Enterococcus and E. coli4. The prebiotics mechanisms of bitters include:
- Polyphenols from green tea, cinnamon, and grape skin increase beneficial bacteria and decrease pathogenic strains.5
- Feeding beneficial bacteria with special plant carbohydrates like inulin (ITF) (found in asparagus, burdock root, dandelion root, Jerusalem artichokes, and onions/leeks/garlic as well as many other root vegetables and leafy greens)6
Consuming a combination of bitter herbs, prebiotic vegetables, and fermented foods are likely to improve gut health and overall wellness in most people7!
How can I incorporate bitters into a healthy lifestyle?
Bitter foods are the first and likely the most important way to get the flavor of bitters and feed beneficial gut bacteria. Bitter herbss can be rather nauseating to take as tea, so they are often consumed as aperitifs, tinctures, glycerites, or capsules.
If you experience low appetite and sluggish digestion, consider consuming bitters as a tincture or glycerite about 15-30 minutes before a meal to stimulate the appetite and get the juices flowing. Consider combining tonic bitters like Gentian or Artichoke, as well as acrid, warming herbs like Ginger or Black pepper, and a touch of Citrus peel to round out the flavor profile. You can also eat your salad first!
If you need help digesting fats, or you’re about to sit down to a rich meal, add a hefty dose of choleretics & cholagogues such as Turmeric, Oregon Grape root, or Dandelion root before and after eating. Plus, make sure to eat plenty of bitter greens during the meal!
If you’re more bothered after eating by bloating and gas, combining choleretics/cholagogues (which have a laxative effect) with a mix of carminatives such as Peppermint, Fennel, Cumin, or Cardamom can help improve elimination and overall comfort.
Final Thoughts
The world of digestive bitters offers a rich tapestry of natural remedies that have been used for centuries to support gut health. By understanding the science behind bitters and incorporating them into your daily routine, you can experience the transformative benefits of these powerful compounds.
Whether you're looking to improve digestion, boost your appetite, or support your overall well-being, bitters may be the answer. So, don't shy away from the bitter taste; embrace it as a gateway to a healthier, happier gut.
Take home points:
- Bitter herbs are used cross-culturally and are backed by modern science for digestive wellness
- Bitter herbs benefit gut health by stimulating the vagus nerve, promoting the release of digestive enzymes and hormones, and enhancing populations of beneficial bacteria
- Bitter herbs can be consumed as tinctures, capsules, or as an aperitif
You may also enjoy reading:
FAQs
1. Are there any side effects to taking digestive bitters?
Answer: While digestive bitters are generally safe when taken in recommended doses, some individuals may experience mild side effects such as nausea, heartburn, or diarrhea. If you experience any adverse effects, it's best to discontinue use and consult with a healthcare professional.
2. Can I take digestive bitters if I'm pregnant or breastfeeding?
Answer: It's generally recommended to avoid taking digestive bitters during pregnancy and breastfeeding without consulting with a healthcare provider. Some bitter herbs may not be safe for pregnant or breastfeeding women.
3. How long does it take to see results from using digestive bitters?
Answer: The time it takes to experience the benefits of digestive bitters can vary depending on individual factors and the specific conditions being addressed. Some people may notice improvements within a few hours or days, while others may require longer-term use.