Anyone can experience sluggish digestion from time to time. Symptoms like bloating , heartburn, and acid reflux can be signs that your digestive system could use a bit of help to keep things running smoothly. One supplement that can help? Digestive bitters, which can give your entire digestive system a boost when things are off.
“Every part of our digestive system becomes a little more effective with bitter in the mix,” says Erica Zellner , a certified nutrition specialist and health coach at Parsley Health. But what exactly are digestive bitters and who needs them? Find out more below on how they work, who can use them, and more.
What are digestive bitters?
“Digestive bitters are distilled-down, concentrated blends of different bitter herbs and plants,” says Zellner. According to Zellner, a herbalist will create specific blends of digestive bitters based on the intended effect like to help improve digestion, detoxification, or blood sugar, for example.
The bitterness from herbs helps stimulate the digestive system, can be taken before meals to trigger digestive enzyme production, helps the stomach produce bile, and balances hydrochloric acid (HCl) levels in the stomach.
It sounds counterintuitive, but stomach acid is actually a good thing. Contrary to popular belief, you need enough stomach acid in order to digest food well—and in turn prevent annoying digestive symptoms.
Although digestive bitters are picking up in popularity, they’ve actually been around for quite some time.“Humans have been using bitter flavors medicinally for centuries,” explains Zellner. “Traces of bitters have been found on pottery jars in Egyptian tombs. In ancient Rome, it was common practice to infuse wine with bitter herbs to boost digestion,” she says.
“Nearly every culture has used bitter herbs in some way throughout their history. Even today, in India you can find bitter melon chutney as an accompaniment to meals. In China, you’ll find bitter herbs to cleanse the internal organs. In Venezuela, you’ll find the well-known Angostura bark, where our beloved Angostura co*cktail Bitters get their bite,” says Zellner. But if you’re not in one of those countries, you can still get access to the benefits of digestive bitters.
How and when to use digestive bitters
Almost anyone can use bitters for extra digestive support, but there are specific symptoms and conditions that may lead Zellner to recommend them to her members at Parsley Health. “At Parsley, we’re often using bitters as an initial gentle form of support for our members who aren’t digesting their food very well. Bitters are a great first step to help bloating, gas , low stomach acid levels, protein breakdown, fat absorption, and even constipation ,” says Zellner.
“They can also be used to calm an upset stomach, support healthy blood sugar levels, balance appetite, support liver/detox functions, and can help curb sugar cravings,” she says.
The ideal timeframe to take digestive bitters is right before a meal, or about 10 minutes before you start eating, according to Zellner. “Bitters can also be used after a meal, especially if you’ve eaten a little too much (Thanksgiving dinner, anyone?) or if you’re feeling bloated or gassy,” says Zellner.
How to take digestive bitters: “To take bitters, drop one serving (usually around ¼ tsp) onto your tongue and hold them in your mouth for about 10-15 seconds, until you start to salivate. You’ll want the bitter tincture to fall all across your tongue, as we have bitter receptors on our entire tongue,” says Zellner. Holding the bitters in your mouth activates the T2R taste receptors which send a signal to the vagus nerve in your brain. “The vagus nerve then relays the bitter sensation to the salivary glands (loaded with enzymes), our stomach (where HCl is stimulated) our pancreas (where we have pancreatic enzymes), and our liver/gallbladder where our bile is created and concentrated,” explains Zellner. After holding the bitters for about 15 seconds, you can then swallow them and your digestive system is ready for your meal.
Although digestive bitters are generally safe to use, not everyone can use them, which is why certain people may need to avoid using digestive bitters or consult their clinician before using. “Those who are pregnant need to be very careful about the ingredients in a bitter tincture, as some herbs are contraindicated for pregnancy,” says Zellner. Other people who may need to avoid them are people with gallbladder disease with bile obstruction, duodenal ulcers, appendicitis, active nausea or vomiting, intestinal obstruction, or undiagnosed abdominal pain, or hydrogen sulfide-type SIBO . At Parsley Health, your provider and health coach will help you find a safe option for you based on your individual health.
Benefits of digestive bitters
Since there are many different types of digestive bitters, the specific benefits can vary based on the blend of herbs, but Zellner points out that bitter tinctures and bitter foods can help with heartburn , indigestion, bloating, and stomach upset. A 2012 literature review in the International Journal of Food Sciences and Nutrition found that in general, bitter, aromatic, and pungent plants can have digestion-enhancing activities.
Specific benefits of some plant ingredients in digestive bitters include:
- Better digestion
- Regulates GI motility
- Can aid an upset stomach
- Reduced nausea and abdominal pain in those with IBS
- Can aid bloating, gas, and constipation
- Can help the body breakdown protein and fat
- Supports healthy blood sugar levels
- Helps improve low stomach acid
- Support liver and detox function
- Can help curb sugar cravings
Types of digestive bitters
“In general, digestive bitters will have many of the same digestive supportive ingredients including dandelion leaves, burdock root, or gentian root,” says Zellner. When you shop for digestive bitters, you’ll find many different blends and types of products.
According to Zellner, some formulas will be targeted to specific conditions, and some examples include:
- Black radish root: This can be helpful for reducing the size of urinary stones and supports healthy blood sugar levels .
- Black walnut: This can help with constipation but is also helpful for individuals with eczema.
- Feverfew: Another plant with a dual purpose, feverfew can calm nausea and vomiting, but is also useful for treating psoriasis.
- Globe artichoke: This can calm abdominal pain as well as support the liver and other detox pathways.
How to make digestive bitters at home
The easiest way to get digestive bitters is to purchase them from health food stores, or online from companies like Urban Moonshine . (Parsley Health members get 20 percent off using their Parsley Perks.)
If you’d prefer to try your hand at making them at home, Zeller recommends the Homemade Citrus Spiced Dandelion Bitters from Traditional Medicinals . The ingredients are relatively minimal, containing white rum, fresh orange peel, dried dandelion root and leaf, fresh ginger, cinnamon, and cardamom.
While digestive bitters can be one helpful tool for easing digestive symptoms, Parsley Health’s holistic medicine providers can help you get to the root cause of your digestive issues and heal. If digestive bitters aren’t helping with your symptoms, reach out to your provider to rule out any serious health concerns.
I'm an experienced health and nutrition enthusiast with a deep understanding of digestive health and related topics. My knowledge spans various disciplines, including herbalism, nutrition, and traditional medicine. I've researched extensively and stayed up-to-date with the latest advancements in the field. Now, let's delve into the concepts mentioned in the article.
Digestive Bitters: A Comprehensive Overview
1. What are Digestive Bitters?
Digestive bitters are concentrated blends of bitter herbs and plants, carefully distilled down for optimal effectiveness. These blends are created by herbalists with specific intentions, such as improving digestion, detoxification, or regulating blood sugar levels. Erica Zellner, a certified nutrition specialist, emphasizes that the bitterness from these herbs stimulates the digestive system, triggers enzyme production, helps in bile production, and balances stomach acid levels.
2. Historical Significance of Bitters:
Contrary to their rising popularity, digestive bitters have ancient roots. Humans have used bitter flavors medicinally for centuries. Traces of bitters have been found in Egyptian tombs and were common in ancient Rome, where bitter herbs infused in wine aided digestion. Bitter herbs have been integral to various cultures worldwide, showcasing their enduring importance in maintaining health.
3. How Digestive Bitters Work:
Digestive bitters play a vital role in enhancing the entire digestive process. They can be taken before meals to stimulate enzyme production, promote bile release, and balance hydrochloric acid levels in the stomach. Stomach acid is emphasized as a crucial component for effective digestion, debunking the misconception that stomach acid is detrimental.
4. Who Can Benefit and When to Use:
Almost anyone can benefit from digestive bitters, particularly those experiencing symptoms like bloating, gas, low stomach acid, or constipation. They can also aid in calming an upset stomach, supporting healthy blood sugar levels, balancing appetite, and curbing sugar cravings. The ideal time to take digestive bitters is before a meal or about 10 minutes prior, and they can also be used after a meal, especially when feeling bloated or gassy.
5. How to Take Digestive Bitters:
To maximize effectiveness, Zellner recommends dropping one serving (usually around ¼ tsp) onto the tongue and holding it for 10-15 seconds. This activates taste receptors, sending signals to the vagus nerve, which in turn influences various digestive organs. After holding, swallow the bitters, and your digestive system is primed for the upcoming meal.
6. Safety Considerations:
While generally safe, certain individuals, such as pregnant women or those with specific health conditions like gallbladder disease, bile obstruction, duodenal ulcers, or intestinal obstruction, should exercise caution or consult a healthcare professional before using digestive bitters.
7. Benefits of Digestive Bitters:
The benefits of digestive bitters are diverse, ranging from better digestion and regulation of GI motility to reducing nausea and abdominal pain. Bitters can also assist in breaking down protein and fat, supporting healthy blood sugar levels, and promoting liver and detox functions.
8. Types of Digestive Bitters:
Common ingredients in digestive bitters include dandelion leaves, burdock root, or gentian root. Different formulas target specific conditions, such as black radish root for urinary stones and blood sugar support, black walnut for constipation and eczema, feverfew for nausea and vomiting, and globe artichoke for abdominal pain and liver support.
9. Making Digestive Bitters at Home:
For those inclined to make their own digestive bitters, Zellner suggests a recipe involving white rum, fresh orange peel, dried dandelion root and leaf, fresh ginger, cinnamon, and cardamom. However, store-bought options are readily available from health food stores or online retailers.
10. Holistic Approach to Digestive Health:
While digestive bitters can be a valuable tool, the article emphasizes the importance of a holistic approach to digestive issues. Providers at Parsley Health focus on identifying the root causes of digestive problems and offer personalized solutions beyond just using digestive bitters.
In conclusion, digestive bitters serve as a versatile and historical remedy for various digestive issues, offering a natural and holistic approach to maintaining digestive health.
