Herbs for Digestion and How to Use Them
From bloating and indigestion to sluggish motility, your digestive system can benefit greatly from the healing powers of herbs. For centuries, cultures around the world have turned to plants for relief, prevention, and long-term gut balance. Today, modern research is catching up, confirming that many herbs contain compounds that can soothe inflammation, support motility, balance gut bacteria, and aid nutrient absorption.
Below, we’ll explore 7 powerful herbs for digestion, the science behind them, traditional wisdom, and easy ways to use them—complete with a recipe for each.
Disclaimer: This post contains affiliate links and I may make a small commission at no expense to you if you purchase linked items using the link provided. I only include items that I really like.
1. Ginger (Zingiber officinale)
Ginger has been used in Chinese and Ayurvedic medicine for over 2,500 years as a remedy for digestive discomfort, nausea, and cold-related ailments. Ancient sailors carried ginger root to prevent seasickness, and it’s still one of the most studied natural anti-nausea remedies today. Modern research confirms ginger’s ability to stimulate gastric emptying, improve intestinal motility, and reduce inflammation through its bioactive compounds—gingerols and shogaols.
Recipe – Ginger-Lemon Digestive Tea
1-inch piece fresh ginger, sliced
1 cup boiling water
Juice of ½ lemon
1 tsp raw honey (optional)
Directions: Add ginger to a mug, pour boiling water, steep 7–10 minutes, add lemon and honey, sip before or after meals.
2. Peppermint (Mentha piperita)
Peppermint has a long history in Mediterranean and Middle Eastern herbal medicine as a cooling herb for digestive upsets. Menthol, its primary compound, relaxes smooth muscle in the gastrointestinal tract, making it effective against cramps, bloating, and gas. Clinical studies support its use in reducing symptoms of irritable bowel syndrome (IBS).
Recipe – Cooling Peppermint & Cucumber Water
6 fresh peppermint leaves
4 cucumber slices
2 cups cold water
Ice cubes
Directions: Place peppermint and cucumber in a pitcher, add water, infuse 1 hour in fridge, drink throughout the day.
3. Fennel (Foeniculum vulgare)
Fennel seeds have been chewed after meals in India, the Middle East, and Europe for centuries—not just for fresh breath, but to reduce bloating and aid digestion. Anethole, fennel’s aromatic compound, relaxes the digestive tract muscles and reduces gas. It’s also rich in antioxidants and has mild diuretic properties.
Recipe – Fennel Seed Digestive Chew
1 tsp fennel seeds
½ tsp dried mint leaves (optional)
Directions: Lightly toast fennel seeds in a dry pan for 1–2 minutes, cool, chew ½ tsp after meals.
4. Chamomile (Matricaria recutita)
Chamomile has been a staple in European herbal traditions since ancient Rome, where it was brewed to calm the stomach and the mind. Its volatile oils and flavonoids have anti-inflammatory, antispasmodic, and mild sedative effects—making it ideal for stress-related digestive issues.
Recipe – Chamomile & Vanilla Bedtime Latte
1 chamomile tea bag (or 1 Tbsp dried flowers)
1 cup warm almond milk
¼ tsp pure vanilla extract
1 tsp honey (optional)
Directions: Steep chamomile in ½ cup boiling water 5–7 minutes, warm almond milk with vanilla, combine, sweeten, sip slowly.
5. Lemon Balm (Melissa officinalis)
Lemon balm, a fragrant member of the mint family, has been used since the Middle Ages to relieve anxiety and digestive distress. Monks grew it in monastery gardens to make calming teas. It gently stimulates motility while reducing stress—two key factors in digestive health.
Recipe – Lemon Balm & Blueberry Gut Smoothie
½ cup blueberries
4–5 fresh lemon balm leaves (or 1 tsp dried)
1 cup coconut water
½ banana
1 Tbsp chia seeds
Directions: Blend all ingredients until smooth, serve immediately.
6. Turmeric (Curcuma longa)
Turmeric has been a cornerstone of Indian Ayurvedic medicine for thousands of years, prized for its anti-inflammatory and detoxifying properties. Curcumin, its active compound, helps reduce gut inflammation and supports a healthy microbiome. Pairing turmeric with black pepper significantly boosts curcumin absorption.
Recipe – Turmeric-Ginger Golden Milk
Directions: Warm milk, whisk in turmeric, ginger, and pepper, sweeten, sip warm.
7. Dandelion Root (Taraxacum officinale)
Dandelion root has been used in traditional Chinese and Native American medicine for liver and digestive health. As a bitter herb, it stimulates bile flow, aiding fat digestion, while also acting as a mild prebiotic to nourish beneficial bacteria.
Recipe – Roasted Dandelion Root Coffee Alternative
1 Tbsp roasted dandelion root
1 cup hot water
Splash oat milk
Cinnamon (optional)
Directions: Steep roasted root in hot water for 8–10 minutes, strain, add milk and cinnamon if desired.
How to Incorporate Digestive Herbs into Your Day
Sip herbal teas regularly.
Infuse herbs into water for gentle daily support.
Use fresh herbs in cooking.
Consider tinctures or capsules for concentrated effects.
📘 Want More Herbal Healing Recipes?
If you enjoyed these, my cookbook Balanced Belly Beverages has recipes for gut-soothing drinks, teas, tonics, and smoothies to restore balance and keep your digestion happy.
🤝 Need Personalized Gut Health Support?
I offer 1:1 nutrition coaching for gut health to identify the root causes of your symptoms and create a plan—including herbal strategies—tailored to your needs.
