Aromatic Herbs for Digestion

If you’ve ever had a stomachache, you know how much it can derail your day. Our digestive system is a cornerstone of our health and vitality, responsible for breaking down the food we eat and extracting the nutrients our bodies need to function and thrive. When digestion is out of balance, it doesn’t just lead to dreaded discomfort – it impacts the health of the entire body.

Aromatic plants have been cherished for centuries for their remarkable ability to support digestive health. From pesto and Herbes de Provence-roasted meats to tabbouleh, pho, curry, and chutney, these dishes share a common thread: the use of aromatic herbs. These spices are not only prized for enhancing flavor but also for their powerful digestive benefits, making them a natural complement to many culinary traditions. From soothing an upset stomach to reducing indigestion and enhancing nutrient absorption, these herbs offer natural supportive ways to help keep your gut in harmony.

In this video blog, we dive into how aromatic plants support digestion, exploring their many health benefits, and uncovering how they positively influence the gut microbiome. We’ll also name some of the best herbs for digestion and gut health. Whether you’re seeking relief from digestive troubles or simply looking to maintain health, these herbs are powerful allies on your wellness journey.

When it comes to natural remedies for supporting digestion, aromatic plants may not be the first thing that comes to mind. Aromatics have long been associated with aromatherapy and the respiratory system rather than the digestive tract. However, for centuries, many aromatic herbs – particularly those safe for consumption – have been celebrated in the culinary world not only for their enticing aroma and flavor but also for their profound benefits to digestive health. Your kitchen cabinet is likely full of these prized culinary spices.

By definition, aromatic plants contain volatile oils, and these natural aromatic compounds have a special affinity for the digestive system. Nearly all edible aromatic plants provide some degree of digestive support. But how do you determine the best herbs for digestion? And how do you choose one aromatic plant over another? The answer lies in understanding the energetics of the herb and the unique constitutional makeup of the person using it.

Aromatic plants offer versatile support for digestion, with different herbs catering to specific needs. Gently warming or neutral herbs best suit individuals who “run hot,” while spicy aromatic plants like Ginger – bringing warmth and circulation to the body – are ideal for people who always feel cold. Stimulating digestive herbs can help with sluggish digestion and constipation while soothing herbs can help ease gas, bloating, cramps, and more. This adaptability makes aromatic plants invaluable for maintaining digestive balance.

Aromatic herbs support digestion in a variety of ways, thanks to their diverse energetics and actions. Herbalists commonly classify these plants by their specific effects, such as antispasmodic, bitter, carminative, digestive stimulant (enhancing “digestive fire”), and nervine properties, each playing a unique role in promoting digestive health.

Antispasmodic herbs are known for their ability to relax muscles, making them particularly useful for easing digestive discomfort caused by tension and spasms. When there is muscle tension in the digestive tract – often linked to stress or imbalances in the nervous system – it can lead to irritation, cramping, and conditions like irritable bowel syndrome (IBS). Antispasmodic herbs help soothe these contractions, promoting smoother digestion and reducing discomfort.

Bitter herbs are powerful allies for supporting digestion, as they stimulate the production of digestive secretions and enzymes essential for breaking down food. When the bitter taste is detected, it triggers a reflexive response in the body, enhancing saliva production, gastric acid release, and bile flow. This cascade of actions supports the digestive process and helps regulate appetite, preparing the digestive system for optimal nutrient absorption. Additionally, bitters encourage peristalsis – the rhythmic contractions of the intestinal muscles – ensuring smooth movement of food through the digestive tract.

Carminative herbs are renowned for their ability to support digestion by alleviating discomfort from gas and bloating. These herbs work by soothing the digestive tract, relaxing intestinal muscles, and reducing gas. This allows trapped gas to move through the digestive system more easily, relieving pressure and discomfort. In addition, carminative herbs often have a warming and aromatic quality that enhances overall digestive function, making them ideal for promoting comfort and balance in the gut.

Herbs that stimulate the digestive “fire” (referred to as “Agni” in Ayurveda) play a crucial role in fine-tuning the body’s ability to break down and assimilate food and nutrients. The word “fire” may make you think of acid reflux, but this herbal action is far from that. Unlike the discomfort of acid reflux, this concept refers to enhancing the overall efficiency and balance of the digestive process, ensuring the body can extract maximum nourishment from what we eat. 

Additionally, many aromatic herbs contain compounds that help maintain a balanced gut microbiome, which is vital for digestion, nutrient absorption, and immune support. A healthy microbiome also influences mood, metabolism, and inflammation, playing a key role in preventing chronic diseases and promoting overall health. By addressing issues like dysbiosis, these herbs support a stable and thriving environment essential for optimal digestive and immune function.

Nervine herbs support digestion by soothing emotional stress and promoting relaxation, creating the ideal conditions for the body to “rest and digest.” The parasympathetic nervous system, which governs digestion, is most active when the body is calm and stress-free. In contrast, the sympathetic nervous system, or "fight or flight" mode, takes over during periods of stress, diverting energy away from digestion to handle perceived threats. When this happens, digestive processes slow or shut down, often leading to discomfort and poor nutrient absorption. 

Nervine herbs help shift the body from a stressed state back into the parasympathetic “rest and digest” mode, relieving anxiety and tension while supporting the smooth functioning of the digestive system. By calming the mind and body, these herbs enhance the mind-body connection between emotional well-being and digestive health.

Peppermint is a cooling and refreshing herb renowned for its effectiveness in addressing digestive issues. It has anti-inflammatory, analgesic, antispasmodic, carminative, and digestive stimulant properties. Peppermint is traditionally used for soothing nausea, stomach cramps, gas, bloating, and dyspepsia, especially when the cause of digestive upset is unclear. It is also commonly used to ease symptoms of IBS. For a milder flavor, Spearmint offers similar digestive benefits and can be used as a substitute for Peppermint.

Ginger is a well-known herb for digestive support, prized for its warming, spicy properties that stimulate the digestive system. It is traditionally used for poor appetite, heartburn, gas, and bloating, and is especially effective for soothing nausea, including motion sickness and morning sickness during pregnancy. 

As an appetite stimulant and carminative, Ginger is known to alleviate sluggish digestion, easing gas and bloating. It is also indicated for conditions related to poor absorption, such as indigestion, vomiting, and diarrhea. Ginger's compounds are thought to accumulate in the digestive mucosa, enhancing digestion and nutrient assimilation.

Fennel is a versatile herb celebrated for its ability to ease a variety of digestive issues, including bloating, indigestion, halitosis, heartburn, hiccups, malabsorption, nausea, and vomiting. As a carminative, Fennel helps move and release gas from the digestive system, relieving cramping and discomfort. Its warming qualities stimulate the digestive “fire,” enhancing the body's ability to break down and absorb nutrients. 

Fennel is also antispasmodic, offering relief from constipation, gas, bloating, and nausea. Traditionally used as an aperitif, Fennel is commonly enjoyed before or after meals to support digestion. In Indian culture, chewing a small handful of Fennel seeds after a meal is a time-honored practice for promoting digestive ease.

Garden Sage is a powerful herb that supports digestion in several ways. As a bitter, it is known for stimulating the production of digestive enzymes and bile, helping break down food and improve nutrient absorption. As a carminative, it can also ease gas, bloating, and indigestion. Garden Sage offers mild antispasmodic and anti-inflammatory properties, helping to soothe digestive cramps, reduce irritation, and alleviate symptoms of conditions like IBS. Its ability to support and balance digestive health makes it beneficial for both acute and chronic issues.

Lemon Balm is a unique aromatic plant with a special affinity for both the nervous system and digestion. As a Mint family plant and a nervine, Lemon Balm is effective in soothing nervous irritability that manifests in the digestive system, such as in cases of irritable bowel syndrome (IBS). Its antispasmodic properties help relax the digestive tract and alleviate stomach cramps, and it can reduce excess gas and bloating thanks to its carminative actions. It also alleviates other various digestive issues, including diarrhea, nausea, indigestion, and constipation.

Remember, nearly all edible aromatic plants can be helpful for digestion. What works well for one person may not work well for another due to the differing energetics of the herb and the unique constitutional makeup of the person using it. We encourage you to explore using different aromatic herbs and see which ones work best for you. Other aromatic herbs commonly used for digestion include Rosemary, Bay Laurel (Bay Leaf), Caraway, Cardamom, Cinnamon, Coriander, Clove, Dill, Marjoram, Spearmint, and Star Anise.

Incorporating herbs into your daily life is a simple and delicious way to support digestion. One of the easiest ways is to add digestive herbs and spices to your cooking. Soups, curries, sauces, stir-fries, vegetables, oatmeal, protein dishes, and baked goods all pair wonderfully with aromatic herbs that enhance both flavor and digestive function. Herbal teas are another delicious option, offering gentle support when consumed before or after meals to soothe the digestive system.

You may already be familiar with digestive bitters, which are a liquid extract or herbal tincture commonly used in beverages. Bitters typically incorporate digestive herbs that help promote saliva production, which prepares your body for digestion and helps support the digestive “fire.” While cocktail bitters often contain added sugars and artificial ingredients, traditional herbal bitters can be found with natural formulations – or you can make your own.

To support the mind-body connection between the nervous system and digestive health, incorporating relaxing nervine plants through aromatherapy can be an enjoyable and effective practice. Many aromatic plants help soothe stress and tension, which in turn promotes healthier digestion. Consider burning all-natural incense or using an essential oil diffuser with calming scents like Lavender, Vetiver, Jasmine, Frankincense, or any of your favorite soothing aromatic plants. These practices not only calm the mind but also encourage a relaxed state that supports optimal digestive function.

Digestive issues can be complex with many layers. While herbs are powerful tools for digestive health, chronic issues like IBS, leaky gut, lactose intolerance, celiac disease, and other medical conditions may require deeper investigation. In these cases, herbal remedies can ease symptoms but are often most effective when combined with other solutions, such as dietary changes, probiotics, supplements, or other treatments. For complex digestive concerns, it’s important to work with an experienced health professional, naturopath, or clinical herbalist on your holistic journey to health and wellness.

Video featuring Erika Galentin

Article Written By Melissa Szaro

© 2024 The Northwest School of Aromatic Medicine. All rights reserved.

*The statements above have not been evaluated by the FDA, and are for educational purposes only. This article is not intended to diagnose, treat, cure, or prevent any disease. This article should not be taken as medical advice. Please consult your physician before you use this information for health purposes.