6 natural helpers for better digestion

Feeling heavy after eating? Abdominal pain and bloating? Heartburn? Frequent nausea? Gallbladder problems? Constipation? Fortunately, most digestive complaints can be successfully addressed with natural remedies. Here are some tips on the most effective ones.

Poorly functioning digestion is not only a source of discomfort, it can also put our bodies at risk – for example, by deficiency of important nutrients due to poor absorption. That’s why it’s definitely not a good idea to dismiss digestive problems with a wave of the hand.

The digestive system is very large and complex, and so is the list of problems that can give it away: from heartburn, to poor gastric emptying, constipation or diarrhoea, irritable bowel syndrome, to poor gallbladder, liver or pancreatic function.

So what to do if digestion doesn’t work? The important thing is, of course, to modify the diet, from which we should exclude everything that overloads the digestive system (including the liver and pancreas) – for example, too much fatty andOn the other hand, it is advisable to add fibre (but gradually and carefully if there is a tendency to bloating), fruit and vegetables, foods and drinks with probiotic bacteria… It is also appropriate to think about lifestyle as a whole – many digestive problems are related to stress, for example, and sufficient exercise and fluid intake are crucial for constipation.

It also pays to use spices in your own cooking and not to skimp on them. A number of species can greatly aid digestion. This is true for Mediterranean herbs (thyme, rosemary, oregano), cumin, fennel, anise, lovage, marjoram, coriander, nutmeg or bay leaf.

However, if the problems are more pronounced, spices alone are not enough; rather, regular use of nutrients and herbs, whether in the form of teas, tinctures or extracts in capsules, should be chosen. And which to choose?

Ginger

Ginger rhizome is a traditional remedy for relieving a wide range of digestive problems, and many of its effects have been confirmed by modern scientific research.

For example, ginger promotes gastric emptying, which is very important in preventing feelings of fullness. It also relieves dyspepsia, bloating and nausea. Traditionally, it is also used for kinetosis, i.e. nausea during travel. It is also suitable for non-alcoholic fatty liver and for disturbed swallowing reflex. Some studies have also shown its benefit in nausea during pregnancy. Although it is usually not recommended in the first trimester, when nausea is most common, because of the higher risk of miscarriage, studies conducted to date have not shown this to be the case.

Ginger is also appreciated by cancer patients – not only does it have anti-cancer effects, but it also helps alleviate the side effects of chemotherapy in the form of nausea and vomiting. The positive effect of ginger administration on digestion and intestinal motility has even been noted in recumbent patients on pulmonary ventilation. In addition, it can also improve the tolerance of seriously ill patients to gastric probing.

Another interesting effect of ginger is its ability to mitigate the negative effects of non-steroidal antirheumatic drugs on the digestive tract. These drugs have strong anti-inflammatory effects and are therefore used for many inflammatory diseases and painful conditions, but they have a number of side effects, many of which are related to the digestive tract.

Artichoke

The popular Mediterranean vegetable also represents one of nature’s most effective aids to digestion. While the aforementioned ginger is more effective on the stomach, artichoke extract has a beneficial effect on the small intestine and also on the gallbladder, where it is extremely effective in influencing the production and flow of bile (it should be taken 30 to 60 minutes before meals).

Artichoke also helps to effectively relieve bloating, nausea and heartburn. It is also effective for irritable bowel syndrome (IBS), which is estimated to affect 4-10% of the population. These are various digestive disorders, such as pain, cramps, gas, diarrhoea and constipation, for which no obvious cause is usually found (only about 10% of cases are preceded by a digestive tract infection). It is also suitable for supporting liver function and for fattening this organ, and traditional phytotherapy also uses it to support pancreatic function.

Artichoke also contains the soluble fibre inulin, which improves the balance of the gut microbiome. It is also suitable for constipation and diarrhoea.

Artichoke can also be combined very well with ginger.

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Chicory root has been used for centuries to make a tasty drink. Its great advantage is its high content of inulin and fructooligosaccharides, which are soluble fibres with a strong prebiotic effect – they serve as food for “friendly” intestinal bacteria and thus help maintain the balance of the intestinal microbiome. This is essential for a functioning digestion.

Chicory is a proven remedy against constipation and significantly improves the entire digestive process. It also promotes liver function and protection, reduces the formation of digestive ulcers and some studies have also shown effectiveness against parasites in the digestive tract.

Rosemary

An incredibly versatile herb with extensive anti-inflammatory and epigenetic effects, it is great for mental performance, joint and eye health, and cardiovascular function, but it is also excellent for digestive problems.

It has significant antimicrobial effects, which help to solve, for example, bacterial infections of the digestive tract. And thanks to its anti-inflammatory action, it is also effective for chronic inflammatory disorders of the digestive tract, such as Crohn’s disease or ulcerative colitis.

In addition, it significantly supports the balance of the intestinal microbiome, helps to reduce stress, which can contribute to the development of many digestive problems, reduces bloating and very effectively supports liver and gallbladder function (it is also recommended for gallstones).

Bromelain

It is a mixture of proteolytic enzymes contained in pineapple. The word “proteolytic” means that they are able to break down proteins, and for this reason bromelain can effectively help us digest protein-rich foods (we take it about 30 minutes before a meal for this purpose).

At the same time, it has a strong anti-inflammatory effect, helps relieve constipation and diarrhea, and counteracts stomach ulcers. Thanks to its antimicrobial effects, it helps destroy harmful bacteria in the digestive tract and is also suitable for inflammatory bowel diseases.

Bitter orange

A plant used mainly in traditional Chinese medicine, it is effective for a range of digestive problems. For example, it is used for heartburn, constipation or diarrhoea, but its ability to protect the mucous membrane, improve its integrity and promote wound healing also makes it suitable for digestive ulcers (in the stomach and intestines). It also helps to reduce bloating.

It also relieves nausea, has a positive effect on liver and gallbladder function, but can also be used to promote weight loss and suppress appetite. It also has a relatively strong antibacterial and anti-cancer effect.