using bitters to improve digestion and bowel movements
Ever heard of using bitters for digestion? A cocktail might come to mind—which does count, but isn’t exactly the type of bitter I’m talking about.
A handful of plant foods fall into the “bitters” category, and they happen to be STELLAR for gut support and prevention of chronic diseases like metabolic syndrome.
So, what are bitters?
The classic group plants that fall within the bitter category contain a special compound called sesquiterpene lactones—a plant compound possessing antioxidant, anti-inflammatory, antimicrobial and other actions. These sesquiterpenes give the bitter plants their distinct, mouth-puckering bitter flavor—and much of their medicinal quality.
These plants promote digestive function through stimulation of the vagus nerve. Vagal activation increases production of stomach acid, stimulates production of bile in the liver and bile flow through the gallbladder, and prompts secretion of digestive enzymes in the pancreas and into the intestines. Bitter stimulation also promotes what’s called digestive motility—the intestinal movements supporting proper breakdown, absorption, and elimination.
Many Americans dislike the bitter flavor, simply because we’ve shied away from including these potent foods in our modern diet. But a taste (or, for some, a tolerance) for the bitter principle can be relearned and nurtured over time by slowly incorporating these foods into your diet.
I aim to include at least one form of bitter in my daily routine. See the lists below for some ideas!
Asteracea plant family
Popular Asteracea plants rich in sesquiterpene lactones
Dandelion leaf
Artichoke leaf and heart
Burdock root
Chamomile leaf and flower
Chicory root
Milk thistel seed
Tarragon
Helichrysum
Radicchio
Bitter fruits
Bitter melon
Cranberry
Lemon
Lime
Grapefruit
Other bitter foods
Coffee
Green tea
Dark chocolate
Endive
Sesame seeds and tahini
Fennel seed
Anise
Yarrow leaf
Peppermint leaf
Turmeric root
Brassica (cruciferous) vegetables
The bitter brassica family vegetables are high in sulfuric compounds called glucosinolates—most notably, the isothiocyanates. These bitter, health-promoting compounds support a critical antioxidant system in the liver: glutathione. Glutathione plays a large role in detoxing your liver, including getting rid of excess estrogen and toxic chemicals. By supporting glutathione, you’re helping heal the gut. Here is a list of brassica veggies:
Cabbage
Broccoli
Asparagus
Brussels sprouts
Arugula
Cauliflower
Turnips
Rutabage
Radish
Horseradish
Kohlrabi
Arugula
Kale
Watercress
Collard
Bok choy
Digestive Bitter Tinctures
These are a few of my favorite bitter tinctures. You can find these discounted at my Fullscript dispensary where I provide high-quality supplements to my clients.
Bittersweet tincture by Wise Woman Herbals
Bitters Tonic by Vitanica
Better Bitters by Herb Pharm
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