Natural remedies can be effective for improving digestion. A healthy gut depends on consuming a varied diet that supports various species of bacteria that aid digestive comfort and ensure regular bowel movements.
Avoid processed food products containing low-caloric sugar substitutes like xylitol and erythritol that could trigger bloating and diarrhea, and limit consumption of high-fructose fruits, which have been known to cause gas and bloating.
1. Ginger
Ginger has been cultivated, consumed, and processed into powders and herbal formulas for centuries. Ginger is a beloved ingredient in many Asian cuisines and tea blends alike. It adds its distinctive aroma and flavor to many savory dishes and beverages.
Ginger can aid digestion by relieving nausea, bloating, and gas. Furthermore, ginger speeds food along through your digestive tract faster, which may reduce symptoms such as heartburn and constipation. Furthermore, ginger stimulates the production of digestive enzymes that may aid diarrhea or indigestion.
Traditional Chinese Medicine (TCM) holds that ginger contains warming properties and can nourish both yin and moist tissues in the stomach, providing warming support. Ginger’s effectiveness in treating digestive issues has been confirmed through several studies; one, specifically, examined its impact on swallowing function in healthy older adults after ingestion of ginger ODTs as compared with placebo tablets; it found a significant improvement in swallowing function when using ODTs containing ginger to supplement regular oral medication intake, with its enhanced secretion of salivary gingival glycoprotein (SGP). Additionally, ginger helps promote secretion of salivary gingival glycoprotein (SGP), prevent oxidative damage to stomach villi, and prevent absorption from food sources by protecting small villi from exposure and damage through its protective mechanisms against food absorption. This reduces any adverse reactions from consumption and enhances its effectiveness compared to placebo treatment when taken alone.
2. Fennel
Fennel is both an herb and a vegetable that resembles celery. It features long stalks woven together into a bulb at its base, from which light feathery leaves that resemble dill emerge, as well as yellow flowers. All parts of fennel can be consumed safely; even its seeds have an anise flavoring and smell.
Fennel can be an effective natural remedy to improve digestion and decrease bloating, gas, and abdominal discomfort. Fennel contains an active compound known as anethole, which stimulates digestive enzyme secretion to aid food breakdown; furthermore, it has antispasmodic properties to relax muscles within the GI tract and facilitate improved nutrient absorption.
Studies indicate that fennel can have an anti-inflammatory effect on the colon and may help ease symptoms associated with Irritable Bowel Syndrome (IBS). Packed full of vitamins and minerals, including folate, vitamin C, potassium, folic acid, calcium, iron, magnesium, and sodium, it can be eaten raw or cooked and added into soups and other savory dishes for additional benefit. Check your local farmers market during fall/winter for fresh organic varieties if available!
3. Carom Seeds
Carom seeds are popularly used in Indian cuisine. Their olive-green to brown hue and distinct aroma add flavorful touches to several dishes such as curries, snacks, parathas, and pickles, but did you know they also provide many health benefits?
Ajwain (carom seeds) are known for their antimicrobial, anti-inflammatory, and antioxidant properties. Packed full of minerals—particularly calcium and iron—they’re an excellent source of dietary fiber as well. Studies have also shown these seeds to aid digestion, ease bloating/acidity issues, and reduce period pain, as well as fight respiratory problems.
They contain thymol, an antimicrobial ingredient known to improve digestion by stimulating the secretion of digestive juices and helping improve airflow in the stomach. Terpenes found in ajwain also help fight inflammation while providing better airflow to help support optimal functioning in the GI system.
Carom seeds are generally safe for most adults to consume in moderation; however, pregnant and breastfeeding women should refrain from ingesting carom seeds, as these may have detrimental effects on fetal health. Before making a decision about any form of carom consumption, it’s always a good idea to consult your healthcare provider first.
4. Apple Cider Vinegar
ACV has quickly become a trendy health tonic, and many are taking note, including adding it to their morning routine. Although ACV may help with digestive issues, it must be remembered that it cannot cure all conditions and should only be taken in small doses or mixed with water before use.
ACV (apple cider vinegar) is a fermented apple juice product containing acetic acid and other essential nutrients, produced when yeast digests sugar found in apples to produce alcohol and then acetic acid. You can find apple cider vinegar at most grocery stores in either pasteurized or unpasteurized form; raw apple cider vinegar contains bacteria and yeast, forming what’s known as its “mother.”
Since not enough evidence supports all the health claims associated with apple cider vinegar (ACV), it’s best to use it sparingly or dilute it in water to avoid stomach or throat irritation. ACV may improve insulin sensitivity in those living with type 2 diabetes as well as reduce cholesterol in those at risk for cardiovascular disease.
5. Ginger Tea
Ginger’s spicy taste and signature scent come from its volatile oils—gingerols and shogaols make up most of its total phenolic content, while other compounds, including amino acids, raw fiber, ash, protein, phytosterols, vitamins, and minerals, can be found within its rhizomes.
Ginger can be an effective natural remedy for many digestive conditions, including nausea, heartburn, indigestion, and flatulence. Research shows it reduces stomach acidity levels while increasing food passage through your system more quickly, which may help protect against ulcers in the gut.
Ginger has anti-inflammatory effects and helps suppress proinflammatory cytokine production, making it effective in relieving symptoms associated with inflammatory bowel disease, such as diarrhea and abdominal pain.
No matter if it is digestive support, immune support, or just to taste some ginger magic—this blend is sure to please! With no caffeine but still full of bold spicy notes that warm the inside out. Enjoy alone or add honey for an additional sweet note.
