better herbs & herbal teas – for healthy digestion · better herbs & herbal teas – for...

Better Herbs & Herbal Teas – For Healthy Digestion

© Copyright 2016 – www.hisherhealth.com

Table of Contents

Table of Contents ........................................................................................................................................... 2

What Is The Digestive System? ................................................................................................................ 1

Why Is Digestion Important? ..................................................................................................................... 1

Important Tasks Of A Healthy Digestive System .............................................................................. 2

Bitters For Digestive Health ....................................................................................................................... 3

The Bitter Reflex ............................................................................................................................................. 3

Uses Of Bitter Herbs In History ................................................................................................................ 4

14 More Health Benefits Of Bitter Herbs ............................................................................................... 4

List Of Bitter Herbs ........................................................................................................................................ 5

Dandelion Herb................................................................................................................................................ 6

Parsley .................................................................................................................................................... 6

Cilantro ................................................................................................................................................... 7

Ginger ..................................................................................................................................................... 7

Turmeric ................................................................................................................................................. 7

Milk Thistle ............................................................................................................................................ 7

Rapini ...................................................................................................................................................... 7

Other Bitter Herbs Include: ........................................................................................................................ 8

22 Other Bitters .............................................................................................................................................. 8

How To Use Bitters ........................................................................................................................................ 9

Where To Find Bitters ................................................................................................................................... 9

Herbal Teas ..................................................................................................................................................... 10



Ginger Tea ....................................................................................................................................................... 11

Green Tea ........................................................................................................................................................ 11

Senna Tea ....................................................................................................................................................... 12

Chai Tea ........................................................................................................................................................... 12

Chamomile Tea ............................................................................................................................................. 13

Peppermint Tea ............................................................................................................................................. 13

Precautions ..................................................................................................................................................... 14



Copyright © 2016

All rights reserved. No part of this book may be reproduced, stored in a

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prior written permission of the publisher.

Disclaimer

All the material contained in this book is provided for educational and

informational purposes only. No responsibility can be taken for any results or

outcomes resulting from the use of this material.

While every attempt has been made to provide information that is both

accurate and effective, the author does not assume any responsibility for the

accuracy or use/misuse of this information.

You are encouraged to print this book for easy reading.

Use this information at your own risk.


© Copyright 2016 – www.hisherhealth.com Page 1

What Is The Digestive System?

Digestion is something our bodies do every day and every time we consume food.

Food is absorbed as whole proteins, whole carbohydrates, and whole fats. Without

proper digestion, the food you eat will go right through you without being absorbed

by the duodenum and small intestines. You will instead pass undigested food

through your stool, which can result in bloating and diarrhea.

The digestive system consists of everything in the gastrointestinal tract. It starts in

the mouth, where amylase and other mouth enzymes begin to break down food

along with chewing. Food goes down the esophagus and into the stomach, where

stomach acid and digestive enzymes like pepsin break down protein.

The partially digested food enters the duodenum for further enzymatic breakdown

and fat metabolism. The digestive system also includes the pancreas, which makes

pancreatic enzymes, and the gall bladder, which makes bile salts to break down fat

into fatty acids.

The small intestine is where most of the digested food particles get absorbed into

the blood stream. The small intestinal lining contains many tiny folds of tissue

called microvilli that provide for a maximal surface area for the absorption of

nutrients.

In the large intestines, water is reabsorbed from the intestinal tract, and chime (the

breakdown products of food) turns into stool. There are many bacteria in the large

intestine that live symbiotically with the human host. Basically, we feed the bacteria

with those nutrients we cannot use and, in turn, they produce nutrients we do use.

There are several pounds of bacteria in the large bowel that perform these

important functions.

Why Is Digestion Important?

Digestion is a complex process involving mouth enzymes, chewing, stomach acid,

stomach enzymes, pancreatic enzymes, and bile salts from the gallbladder. At each



stage of digestion, a different process takes place that breaks down the food we eat

into small particles that are absorbed in the small intestines.

Digestion takes place from the moment we chew our food and doesn’t end until the

protein, fats, carbohydrates, and micronutrients are absorbed. If any part of the

digestive system fails, malabsorption occurs and the body suffers.

Without proper digestion, none of the food we eat (except with the eating of simple

sugars) would be absorbed and we would lack the necessary macronutrients and

micronutrients essential for cellular growth, cellular energy, and fuel for the body.

Important Tasks Of A Healthy Digestive System

Breaks down macronutrients. Macronutrients include protein,

carbohydrates, and fat. These are consumed in whole form and must be

broken down into amino acids (with protein), simple sugars (with

carbohydrates), and fatty acids (with fats). Protein, fat, and carbs are

absorbed in the small intestines in order to be used to make all the cellular

contents, including the cell walls, the cell organelles, the DNA, and enzymes

to do the work of the cells. This complex process requires the intake of

enough of the three macronutrients and the proper absorption of their

breakdown products. The cells also use macronutrients for fuel to run cellular

processes.

Absorbs micronutrients. The digestive system is responsible for absorbing

the micronutrients necessary for cellular health; in fact, one of the most

important functions of the digestive system is to ensure the proper

absorption of nutrients for use in various internal body processes. Vitamins of

all types are absorbed by the digestive tract, as are minerals and anti-

oxidants. Without these substances, the enzymes of the body would not

work. They need vitamin and mineral cofactors to run the enzymatic

processes inside the cells. Anti-oxidants are just as important. They scavenge

for oxygen free radicals, which are molecules that can damage cells,



including the DNA of cells. Anti-oxidants are found mainly in fruits and

vegetables, which should be part of a healthy diet.

Prevents disease. The digestive system is an important part of our immune

system. The acid in the stomach kills bacteria that would otherwise cause

food poisoning. The absorption of nutrients aids the extra-gastrointestinal

immune system in the production of immune cells and antibodies for use in

the host defense system. The gastrointestinal system itself is part of host

defense. Antibodies are made in the gut, which bind pathogens and kill them

before they enter the bloodstream.

Aids in growth and metabolism. Without the calories ingested and

absorbed by the GI tract, we would not have the energy it takes to run

metabolic processes or to grow, especially growth in children. While too

many calories lead to being overweight or obese, enough calories must be

absorbed in order to fuel the cells to do their job.

Bitters For Digestive Health

While the taste of bitter herbs leaves much to be desired, their health benefits

never disappoint. These bountiful herbs produce digestive enzymes, prime the

digestive process and appetite, improve liver and gallbladder function, and in

general boost digestive health while helping to detox toxins from the body.

The Bitter Reflex

In France, it is commonplace to start a meal with an apéritif of bitters. When the

bitter taste hits the more than 5000 taste buds on the tongue, it stimulates a set of

reactions in the neuroendocrine

system known as the "bitter

reflex” where the salivary glands

signal the stomach to begin

secreting juices, and the brain lets



the digestive system know that food is on the way.

The entire process is mediated by the flow of a hormone known as hydrochloric acid

that helps the gallbladder and liver secrete bile and pancreatic enzymes, which are

key in the proper digestion of food.

The bitter reflex supports and promotes the best functioning of all digestive organs.

Coincidentally, bitter herbs are also good for cleaning the blood, kidneys, urine, and

digestive system of toxins.

They are loaded with biochemicals that include flavonoids, isothiocyanates,

alkaloids, catechins, glucosinolates, tannins, terpenes, phenols, isoflavones and

saponins that contribute to the bitter taste.

Uses Of Bitter Herbs In History

The origin of bitters can be traced back to 1700s England where they were used for

medicinal purposes in stomach ailments, for headaches and even for hangovers.

Bitter flavors have a rich and long history in healing. Ancient Egyptians drank wine

infused with bitter herbs in the 16th century as prescribed by one of the most

famous physicians in history, Paracelsus. Other cultures have brewed elixirs using

select bitter herbs.

In Ayurvedic medicine, bitter foods have been in used for weight loss and to reduce

food cravings. In Traditional Chinese Medicine that’s been in use for thousands of

years, bitters are revered for their anti-inflammatory benefits.

The use of bitters in the United States began in the 1850’s when they were used to

flavor drinks at the same time the word cocktail was first coined and its meaning

then was to describe a drink that had spirits, water, sugar, and bitters.

14 More Health Benefits Of Bitter Herbs

1. Help the body absorb nutrients by improving digestion



2. Bitters cleanse and detox body of toxins by helping the body to eliminate

wastes from the digestive tract and support the liver's natural detox

pathways by way of the sulfur-based compounds bitters contain.

3. Boost metabolism! Green tea for example was found in one study, as

reported in the American Journal Of Clinical Nutrition to boost metabolism by

4% over 24 hours. Green tea also inhibits the absorption of fat, supports

healthy blood sugar levels, and reduces appetite.

4. Boost immunity and fight free radicals. Bitters are nutrient dense foods,

which include a wide variety of antioxidants, folate, vitamin K, and various

phytochemicals.

5. Can help with managing cholesterol, detox the blood, improve metabolism

and balance hormones in the body.

6. Help to maintain healthy blood sugar levels and prevent blood sugar spikes.

7. Boost absorption of fat-soluble vitamins D, A, E, and K.

8. Balance the taste buds

9. Help control the appetite

10.Curb a sweet tooth

11.Soothe gas and bloating

12.Relieve heartburn

13.Alleviate sour stomach and nausea

14.Help to ease constipation and regulate bowel movements

List Of Bitter Herbs

Hepatoprotective Herbs

Repair and guard the liver from being harmed by toxins.

Hepatoprotectants Herbs Include:

Parsley Burdock Root Ginger Dandelion Root Artichoke



Beet Greens

Cholagogues

Increase the release and flow of bile from the gall bladder that plays a critical role

in the digestive process. Cholagogues also have a laxative effect due to that bile

production, as bile is the body’s naturally produced laxative.

Cholagogues Herbs Include:

Turmeric Milk Thistle Aloe Dandelion Gentiana Ginger Goldenseal Milk Thistle Olive (Olea Europaea) Peppermint (Mentha Piperita) Turmeric Vervain Wild Yam

Dandelion Herb

The Dandelion contains high levels of vitamin C, bioflavonoids, vitamin B2, B6, and

folate. It is also rich in iron, zinc, and potassium. Dandelions promote healthy

digestion, reduce inflammation, and support the elimination of toxins. Add some of

these flavorful leaves over pasta or to

any salad.

Parsley

Parsley has three times more vitamin

c than oranges, and contains high

levels of chlorophyll. Vitamin C plays

a critical role in healthy immunity, but

parsley also contains other vital anti-



oxidants, including lutein and zeaxanthin that promote eye health. The bitterness in

parsley stimulates the digestive system before a meal and ensures that you feel

good after that meal is eaten.

Cilantro

Cilantro, on top of being helpful in digestion is a heavy metal detoxifier as it

contains phytonutrients and chlorophyll, both of which aid in the purification of

blood, liver and kidneys.

Ginger

Ginger has been used for hundreds of years and is well known to reduce intestinal

gas, nausea, stomach upset, improving gut motility and soothing the intestinal

tract. Ginger also promotes bile production to aid in healthy digestion.

Turmeric

Turmeric contains curcumin, which is a potent anti-inflammatory compound. Often

used in herbal medicine, curcumin helps detox the liver and has an array of other

health benefits.

Milk Thistle

Milk thistle is commonly used in

herbal medicine to boost the

healthy functioning of the liver,

kidneys, and the gastrointestinal

system.

Rapini

Rapini is an Italian cooking favorite, and is one of the strongest tasting bitters, so

definitely something to add to your menu once you have been acclimated to bitters.

Works well when sautéed with lots of garlic and a little olive oil and salt, adding

lemon juice will counteract some of the bitterness.



Other Bitter Herbs Include:

Gentiana Wormwood Horehound Goldenseal Vervain (Verbena officinalis) Wild Yam (Dioscorea villosa) Chicory Aloe Vera Chamomile Yarrow Peppermint Echinacea Basil

22 Other Bitters

Besides herbs, there are also various bitter

foods that act in similar ways to the herbs.

Beet Greens

Bitter Melon

Endive

Radicchio

Dark chocolate

Dill

Kale

Jicama

Aloe

Green Tea

Turmeric

Japanese Eggplant



How To Use Bitters

Add them to a salad before your meal. They do well blended with dark leafy

greens, such as fresh spinach or arugula. Use a light vinaigrette dressing or

only lemon juice.

Many of the herbs can be brewed into teas.

Eat a small piece of fresh ginger or marinated ginger (sushi style) before or

after meal.

Many bars, lounges, and restaurants will have angostura bitters, a very

complex concoction taken as a drink. Just one shot is great before a meal, or

when you overeat, as you will find that just a little bit will markedly speed up

your digestion and you will feel great in no time.

In tonics and tinctures, pre-made commercial products are available that

offer all the benefits of bitters along with the convenience of being able to

avoid looking for the herbs.

Where To Find Bitters

It can be difficult to find quality bitter herbs in conventional America supermarkets.

Most of the produce found in stores has been intentionally bred to eliminate

bitterness. While these practices may please the palates of consumers, they also

represent a tragic limitation of nutritional value.

True bitter flavor can be obtained with the more commonly available arugula,

cilantro, parsley, ginger and dark

chocolate.

Whole Foods stores are a good place to

look for bitter herbs. Herbal stores are

also good resources to look for items like

dandelion, milk thistle, wormwood,

horehound, and goldenseal.



The easiest way to get your bitter herbs is in supplemental herbal tonics or

tinctures. Bitter tonics can be found at various health food stores and of course on

the Internet.

Look for organic and non-alcoholic products. A simple spray of such tonics on the

tongue will offer you a powerful digestive aide straight from nature!

Herbal Teas

Some of the most common conditions that millions of people in the US and more in

the world suffer from daily are acid reflux, stomach aches, bloating, digestive

problems, and heartburn.

The causes vary, sometimes it is just a matter of eating too fast, too much, or the

wrong food, while at other times

it maybe due to some type of

food sensitivity.

No matter their cause, these

digestive conditions are at the

very least an irritation or a minor

discomfort or at the very worst

incredibly painful and

debilitating.

It is important to note that if you

have ongoing gastrointestinal problems you should see you doctor to rule out any

of the more serious conditions like Irritable Bowel Syndrome or Crohn’s Disease. If

you find that you suffer from stomach aches and heartburn on a regular basis, your

diet might need a makeover, and a nutritionist can really help with that.

For the occasional gastrointestinal nuisance, herbal teas can be a great all-natural

remedy that is easily accessible for both long term and short-term relief.



Ginger Tea

The gastrointestinal benefits of ginger have

been known for centuries in herbal medicine,

and modern research has proven ginger to be a

positive asset in digestive health.

One review published in Food & Function in June

of 2013 stated that the ginger root has profound

and immense value in treating digestive ailments mainly due to its high levels of

antioxidants that fight destructive free radicals in the stomach. Another study

published in Obstetrics and Gynecology in April 2005 found that ginger can help

ease pregnancy related morning sickness and nausea.

Ginger tea, which is often used in herbal medicine practices, is a pleasant and tasty

way to get this medicine from nature to boost and promote your digestive health.

How To Make Ginger Tea

Boil fresh ginger root, crush it up, and put into a tea strainer or tea ball.

There are also ready-made tea mixtures available at health food stores.

Green Tea

Green tea contains polyphenols, and

while it comes from the same plant as

black tea, it is much less processed and

contains high levels of digestion friendly

catechin that black tea lacks.

Catechin has been shown in at least one

study published in the Journal of

Agricultural and Food Chemistry in 2005

to increase the activity of pepsin, which is



a digestive enzyme that breaks down proteins in the stomach.

In general, green tea holds many health benefits in general and has been shown in

numerous studies to help with weight loss.

How To Make Green Tea

Brew green tea fresh using green tea leaves, or if you choose to buy green tea in

bags or pre-prepared make sure that there is no added sugar, preservatives or

flavorings. Fresh brewed right from the leaves will yield the best results for

digestion and health overall.

Senna Tea

Senna tea is used in herbal medicine

to cleanse the digestive symptom,

and constipation due to its well-

known laxative properties.

Senna tea can be purchased from

reputable herb stores and online.

Be sure to follow package instructions

in brewing since a too strong brew

can cause cramps.

Chai Tea

Chai tea contains a blend of pepper, cardamom, ginger, and cinnamon and is cited

by various experts as being beneficial for digestion. The spices it contains have

been shown to relive gas, bloating, stomach cramps, nausea, and indigestion.

According to the University of Maryland Medical Center, ginger helps relieve upset

stomach and nausea.



Chamomile Tea

Chamomile is one of the most well known

and widely used herbs in herbal medicine

for a variety of uses, and its reputation

as a stomach aid definitely rivals that of

ginger and peppermint. Chamomile is

known to alleviate colic, gas,

gastrointestinal irritation and can help

calm an ulcer.

Fresh brewed chamomile tea also helps sooth the stomach, and relax the stomach

muscles helping food to pass easier through the intestines and therefore makes for

the perfect post-meal digestion aid.

Peppermint Tea

Peppermint tea made from peppermint leaves (not the same as the candy) is

another well-known digestive health super star and University of Maryland Medical

Center reports that peppermint helps

sooth the stomach, and promote and

improve the flow of bile that is

integral in the digestive process in

the small intestine.

Healthy bile production and flow

promote the passing of food through

the stomach quickly. Peppermint is

also known to alleviate gas, bloating,

IBS, and slow digestion.

How To Make Peppermint Tea

Get dried peppermint leaves either online or at your local herb shop, or use

fresh leaves when available.



Add 1 or 2 teaspoons of dried leaves or 1 tablespoon of fresh leaves to 1 cup

of hot water and let soak for 5 to 10 minutes.

Drink first thing in the morning to regulate digestion throughout the day or

after meals.

Precautions

While all of these are natural remedies that come from botanical sources and are

generally safe it is important to consult with your doctor before using any herbal

treatments as some conflict with certain medications. In addition, not all herbs are

safe for use during pregnancy.

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