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14 Tummy-Soothing Herbs
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Natural healing with time-honored remedies.
The minute I'm introduced as an herbalist, wham! Someone's telling me (often in lurid detail) about their digestive woes. From diarrhea to constipation to heartburn, you can bet big bucks that I'll hear all about it.
I blame the typical American lifestyle and diet for the big uptick in stomach discomfort. It's this simple: Irregular schedules and unnatural foods can torture your digestion. Foods processed beyond all recognition (you tend not to find chicken fingers or nuggets in nature), though pleasing to eat, they don't help the machinery down below.
And then there's stupidity. We eat foods that disagree with us, even though we shouldn't. For me, dairy products wreak havoc.
Finally, a design flaw in human construction frequently causes problems. Our minds are connected to our digestive tract. Hear bad news, and you may become instantly sick to your stomach. Tension at work? Presto! Killer acid indigestion.
What Do 1:5 and 1:1 Mean?
These ratios express the strength of tinctures, which are liquid herbal medicines usually made with alcohol. Read product labels carefully. 1:5 tinctures use one part herb to five parts liquid. Sometimes called fluid extracts, 1:1 tinctures are one part herb to one part liquid and are stronger, so you need to use less.
Herbs: When Less Is More
Beware herbal products that cram lots of different herbs into one capsule or tablet. It's difficult to get a therapeutic dose of each herb into one pill. Stick with one herb at a time unless you're working with a qualified herbalist who recommends a formula for your specific condition.
For Constipation
Dandelion (Taraxacum officinalis)
Dandelion stimulates bile production, which in turn resolves constipation. If you tend to hold things in, so to speak, make dandelion your regular brew.
Take: One dose, three times a day
Dried dandelion root: 1 teaspoon simmered in 1 cup of water for 10 minutes; strain, and serve Tableted dandelion root: two 500-mg tablets Tincture 1:5: 1 teaspoon (5 ml) Tincture 1:1: 20 drops
Psyllium (Plantago psyllium)
Psyllium seeds are rich in fiber. If you're constipated because you're not getting enough fiber in your diet, psyllium can help you get back on schedule. It relieves constipation and is thought to improve general colon health. Psyllium is widely available in many fiber laxative products found in drugstores and supermarkets.
Take: 1 tablespoon of psyllium seed or husk in 1 cup of cold water every morning
For Cramps
Cramp bark (Viburnum opulus)
This appropriately named herb tackles cramps and all the other symptoms of irritable bowel syndrome (IBS), including constipation, bloating, gas, and diarrhea. Take it daily when you're experiencing symptoms.
Take: One dose, three times a day Tincture 1:5: 1 teaspoon (5 ml) Tincture 1:1: 20 drops
Blackhaw (Viburnum prunifolium)
Blackhaw bark can make intestinal twinges disappear, and it's especially helpful for women whose painful periods morph into stomach cramps.
Take: One dose, three times a day Tincture 1:5: 50 drops Tincture 1:1: 10 drops
For Diarrhea
Cinnamon (Cinnamomum zeylanicum)
Cinnamon is a spicy, double-edged sword that can slay the diarrhea that usually accompanies a mild case of food poisoning. Cinnamon's oils kill the bugs that cause the problem; it has other compounds, such as mucilage and tannins, that dry diarrhea right up. Best of all, you've probably got a jar on your spice rack at this very moment.
Take: One dose, three times a day Powdered cinnamon: 1/2 teaspoon in 1 cup of boiling water Tincture 1:5: 1 teaspoon (5 ml)
For Gas
Fennel (Foeniculum vulgare)
Fennel is southern Europe's solution to gas problems. It quickly relieves gas buildup and ends the discomfort (both yours and those with whom you share air space) of flatulence.
Take: One dose, three times a day Tea: 1/2 teaspoon in 1 cup of boiling water; let stand 5 minutes, and strain Tincture 1:5: 1 teaspoon (5 ml) Tincture 1:1: 20 drops
Helpful hint: Purchase fennel seed off the spice rack in any supermarket.
For Indigestion
Cayenne (Capsicum annuum)
Cayenne is a safe and surprisingly gentle digestive zinger. Use it when you've stuffed yourself, or when you've forgotten that you can't eat the same stuff you did when you were 20.
Take: One dose, three times a day Powdered cayenne pepper: 1/4 teaspoon in a glass of water Tableted cayenne pepper: one 250-mg tablet Tincture 1:5: 10 drops Tincture 1:1: 2 drops
Helpful hint: Purchase powdered cayenne off the spice rack in any supermarket.
Peppermint (Mentha piperita)
Peppermint is an ideal daily tea tonic for the digestive tract. Enjoy it regularly to increase digestive health. It's especially useful when you've got indigestion or gas.
Take: Daily, after meals Dried peppermint: 1 teaspoon in 1 cup of boiling water Tincture 1:5: 1 teaspoon (5 ml) Tincture 1:1: 20 drops
For Nausea and Vomiting
Ginger (Zingiber officinale)
Ginger is tops when it comes to quelling nausea, no matter what causes it motion sickness, morning sickness, digestive flu, or minor food poisoning.
Take: One dose, three times a day Powdered dried root: 1/2 teaspoon in 1 cup of boiling water Fresh ginger: 1 teaspoon grated into 1 cup of boiling water Tincture 1:5: 1 teaspoon (5 ml) Tincture 1:1: 20 drops Root tablets: two 500-mg tablets
Helpful hint: Purchase fresh ginger in the produce section or dried ginger off the spice rack in most supermarkets.
Real Stomach Soothers
Marshmallow (Althaea officinalis)
Marshmallow contains a soothing substance that makes upset digestive tracts feel a lot less upset. It is excellent following a digestive drama to speed recovery, especially after intestinal flu or a bout of minor food poisoning.
Take: One dose, three times a day Tableted dried root: two 500-mg tablets Tincture 1:5: 1 teaspoon (5 ml Tincture 1:1: 20 drops
Interesting bit: The original marshmallow confection was called pate de guimauve and contained marshmallow root extract. Today, the candy is a marshmallow-free concoction of gelatin, sugar, corn syrup, water, and flavoring.
Slippery elm (Ulmus fulva)
Slippery elm is a healing herb that makes a sore digestive tract feel better. It soothes the digestive tract after an IBS flare-up, minor food poisoning, or irritation.
Take: One dose, three times a day Powder: 1 teaspoon in 1 cup of cold water Tableted powder: one 500-mg tablet Tincture 1:5: 1 teaspoon (5 ml) Tincture 1:1: 20 drops
For Stress-Related Ills
Chamomile (Matricaria recutita)
Chamomile is the ultimate digestive fixer-upper. Use a lot of it, use it regularly, and use it for a long time think months. The best plan is to have a cup of delicious chamomile tea before every meal.
Take: One dose, three times a day Flowers: 1 teaspoon in 1 cup of boiling water, strained, or 1 tea bag in 1 cup of boiling water Tincture 1:5: 1 teaspoon (5 ml) Tincture 1:1: 20 drops
Helpful hint: Chamomile, whether sold as loose tea or in tea bags, should contain mostly dried yellow flowers and have a strong, pleasant fresh apple aroma. Return any product that isn't fragrant.
Valerian (Valeriana officinalis)
Valerian blocks the transmission of stress from the mind to the digestive tract. Use valerian if you're stressed to the max and have digestive troubles; if you know something upsetting is going to happen, take valerian in advance.
Take: One dose, three times a day Valerian root tablets: two 500-mg tablets Tincture 1:5: 1 teaspoon (5 ml) Tincture 1:1: 20 drops Dry standardized extract: 1 tablet containing 200-mg extract standardized to 0.8 percent valerenic acid
For Ulcers
Licorice (Glycyrrhiza glabra)
Licorice is proven to speed the healing of digestive ulcers. Use it consistently for 3 months to get your condition under control and then as needed if you feel any twinges.
Take: One dose, three times a day Dried root: two 500-mg tablets Tincture 1:5: 1 teaspoon (5 ml) Tincture 1:1: 20 drops Solid extract 4:1: 250 mg
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Natural healing with time-honored remedies.
The minute I'm introduced as an herbalist, wham! Someone's telling me (often in lurid detail) about their digestive woes. From diarrhea to constipation to heartburn, you can bet big bucks that I'll hear all about it.
I blame the typical American lifestyle and diet for the big uptick in stomach discomfort. It's this simple: Irregular schedules and unnatural foods can torture your digestion. Foods processed beyond all recognition (you tend not to find chicken fingers or nuggets in nature), though pleasing to eat, they don't help the machinery down below.
And then there's stupidity. We eat foods that disagree with us, even though we shouldn't. For me, dairy products wreak havoc.
Finally, a design flaw in human construction frequently causes problems. Our minds are connected to our digestive tract. Hear bad news, and you may become instantly sick to your stomach. Tension at work? Presto! Killer acid indigestion.
What Do 1:5 and 1:1 Mean?
These ratios express the strength of tinctures, which are liquid herbal medicines usually made with alcohol. Read product labels carefully. 1:5 tinctures use one part herb to five parts liquid. Sometimes called fluid extracts, 1:1 tinctures are one part herb to one part liquid and are stronger, so you need to use less.
Herbs: When Less Is More
Beware herbal products that cram lots of different herbs into one capsule or tablet. It's difficult to get a therapeutic dose of each herb into one pill. Stick with one herb at a time unless you're working with a qualified herbalist who recommends a formula for your specific condition.
For Constipation
Dandelion (Taraxacum officinalis)
Dandelion stimulates bile production, which in turn resolves constipation. If you tend to hold things in, so to speak, make dandelion your regular brew.
Take: One dose, three times a day
Dried dandelion root: 1 teaspoon simmered in 1 cup of water for 10 minutes; strain, and serve Tableted dandelion root: two 500-mg tablets Tincture 1:5: 1 teaspoon (5 ml) Tincture 1:1: 20 drops
Psyllium (Plantago psyllium)
Psyllium seeds are rich in fiber. If you're constipated because you're not getting enough fiber in your diet, psyllium can help you get back on schedule. It relieves constipation and is thought to improve general colon health. Psyllium is widely available in many fiber laxative products found in drugstores and supermarkets.
Take: 1 tablespoon of psyllium seed or husk in 1 cup of cold water every morning
For Cramps
Cramp bark (Viburnum opulus)
This appropriately named herb tackles cramps and all the other symptoms of irritable bowel syndrome (IBS), including constipation, bloating, gas, and diarrhea. Take it daily when you're experiencing symptoms.
Take: One dose, three times a day Tincture 1:5: 1 teaspoon (5 ml) Tincture 1:1: 20 drops
Blackhaw (Viburnum prunifolium)
Blackhaw bark can make intestinal twinges disappear, and it's especially helpful for women whose painful periods morph into stomach cramps.
Take: One dose, three times a day Tincture 1:5: 50 drops Tincture 1:1: 10 drops
For Diarrhea
Cinnamon (Cinnamomum zeylanicum)
Cinnamon is a spicy, double-edged sword that can slay the diarrhea that usually accompanies a mild case of food poisoning. Cinnamon's oils kill the bugs that cause the problem; it has other compounds, such as mucilage and tannins, that dry diarrhea right up. Best of all, you've probably got a jar on your spice rack at this very moment.
Take: One dose, three times a day Powdered cinnamon: 1/2 teaspoon in 1 cup of boiling water Tincture 1:5: 1 teaspoon (5 ml)
For Gas
Fennel (Foeniculum vulgare)
Fennel is southern Europe's solution to gas problems. It quickly relieves gas buildup and ends the discomfort (both yours and those with whom you share air space) of flatulence.
Take: One dose, three times a day Tea: 1/2 teaspoon in 1 cup of boiling water; let stand 5 minutes, and strain Tincture 1:5: 1 teaspoon (5 ml) Tincture 1:1: 20 drops
Helpful hint: Purchase fennel seed off the spice rack in any supermarket.
For Indigestion
Cayenne (Capsicum annuum)
Cayenne is a safe and surprisingly gentle digestive zinger. Use it when you've stuffed yourself, or when you've forgotten that you can't eat the same stuff you did when you were 20.
Take: One dose, three times a day Powdered cayenne pepper: 1/4 teaspoon in a glass of water Tableted cayenne pepper: one 250-mg tablet Tincture 1:5: 10 drops Tincture 1:1: 2 drops
Helpful hint: Purchase powdered cayenne off the spice rack in any supermarket.
Peppermint (Mentha piperita)
Peppermint is an ideal daily tea tonic for the digestive tract. Enjoy it regularly to increase digestive health. It's especially useful when you've got indigestion or gas.
Take: Daily, after meals Dried peppermint: 1 teaspoon in 1 cup of boiling water Tincture 1:5: 1 teaspoon (5 ml) Tincture 1:1: 20 drops
For Nausea and Vomiting
Ginger (Zingiber officinale)
Ginger is tops when it comes to quelling nausea, no matter what causes it motion sickness, morning sickness, digestive flu, or minor food poisoning.
Take: One dose, three times a day Powdered dried root: 1/2 teaspoon in 1 cup of boiling water Fresh ginger: 1 teaspoon grated into 1 cup of boiling water Tincture 1:5: 1 teaspoon (5 ml) Tincture 1:1: 20 drops Root tablets: two 500-mg tablets
Helpful hint: Purchase fresh ginger in the produce section or dried ginger off the spice rack in most supermarkets.
Real Stomach Soothers
Marshmallow (Althaea officinalis)
Marshmallow contains a soothing substance that makes upset digestive tracts feel a lot less upset. It is excellent following a digestive drama to speed recovery, especially after intestinal flu or a bout of minor food poisoning.
Take: One dose, three times a day Tableted dried root: two 500-mg tablets Tincture 1:5: 1 teaspoon (5 ml Tincture 1:1: 20 drops
Interesting bit: The original marshmallow confection was called pate de guimauve and contained marshmallow root extract. Today, the candy is a marshmallow-free concoction of gelatin, sugar, corn syrup, water, and flavoring.
Slippery elm (Ulmus fulva)
Slippery elm is a healing herb that makes a sore digestive tract feel better. It soothes the digestive tract after an IBS flare-up, minor food poisoning, or irritation.
Take: One dose, three times a day Powder: 1 teaspoon in 1 cup of cold water Tableted powder: one 500-mg tablet Tincture 1:5: 1 teaspoon (5 ml) Tincture 1:1: 20 drops
For Stress-Related Ills
Chamomile (Matricaria recutita)
Chamomile is the ultimate digestive fixer-upper. Use a lot of it, use it regularly, and use it for a long time think months. The best plan is to have a cup of delicious chamomile tea before every meal.
Take: One dose, three times a day Flowers: 1 teaspoon in 1 cup of boiling water, strained, or 1 tea bag in 1 cup of boiling water Tincture 1:5: 1 teaspoon (5 ml) Tincture 1:1: 20 drops
Helpful hint: Chamomile, whether sold as loose tea or in tea bags, should contain mostly dried yellow flowers and have a strong, pleasant fresh apple aroma. Return any product that isn't fragrant.
Valerian (Valeriana officinalis)
Valerian blocks the transmission of stress from the mind to the digestive tract. Use valerian if you're stressed to the max and have digestive troubles; if you know something upsetting is going to happen, take valerian in advance.
Take: One dose, three times a day Valerian root tablets: two 500-mg tablets Tincture 1:5: 1 teaspoon (5 ml) Tincture 1:1: 20 drops Dry standardized extract: 1 tablet containing 200-mg extract standardized to 0.8 percent valerenic acid
For Ulcers
Licorice (Glycyrrhiza glabra)
Licorice is proven to speed the healing of digestive ulcers. Use it consistently for 3 months to get your condition under control and then as needed if you feel any twinges.
Take: One dose, three times a day Dried root: two 500-mg tablets Tincture 1:5: 1 teaspoon (5 ml) Tincture 1:1: 20 drops Solid extract 4:1: 250 mg
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