10 Herbs for Gut Health 🌿 To Have You Feeling Your Best!

Gut health is a surprisingly important part of your overall physical wellbeing! Sure, nobody wants to experience digestive upset – but did you know that your gut microbiome plays a role in everything from nutrient absorption to immune function to mental health? 

According to Dr. Omar S. Khokhar, MD, a gastroenterologist with OSF Healthcare: 

“We have a cerebral brain, but what we’re learning is our gastrointestinal tract (GI) has a brain of its own.”

In other words, how your gut acts affects your entire body. 

Here are some stats to consider: up to 70% of your immune system is in your gut (?!), and the gut also helps stimulate the production of important neurotransmitters like serotonin. Not to mention, the proper nutrient absorption of a healthy gut can help cut down on your risk of chronic illnesses like irritable bowel syndrome (IBS) and even type 2 diabetes. 

Obviously, keeping your gut healthy is important… but what can you do to give your gut microbiome a boost today? Turns out, you might not have to look any further than your herb garden!

Today we’re discussing research-backed herbs for gut health, including:

• Herbs that soothe an unbalanced microbiome
• Anti-inflammatory herbs for overall gut wellness
• Powerful ingredients to look for in gut health supplements

Trust Your Gut! The Top 15 Herbs for Gut Health 

1. Peppermint

Peppermint isn’t just tasty – it’s well known for its soothing, anti-inflammatory effects. The main compound in peppermint is menthol. Studies have shown that peppermint oil both suppresses inflammatory response, and induces the release of anti-inflammatory compounds called prostaglandins. 

In plain old English? That means peppermint is great at reducing inflammation, no matter where it occurs in the body. In particular, it has been studied as a possible therapy for digestive disorders like IBS. 

How to enjoy the benefits of peppermint oil: 

• Take coated capsules of peppermint oil 1-2 times a day to relieve digestive upset
• Brew delicious peppermint herbal tea, which is naturally caffeine-free

2. Ginger

Ginger has been used as a medicinal herb for over 5,000 years! Even today, it’s frequently recommended as a natural remedy for gut discomfort, particularly for those who might not be able to take other medications for stomach upset. It’s even safe and effective for relieving nausea during pregnancy – but anyone can reap the benefits of this common but powerful root.  

How to enjoy the benefits of ginger: 

• Pick up candied ginger from your local grocery store – it’s spicy and soothing!
• Sip some fizzy and refreshing ginger ale
• Grate or slice fresh ginger and steep it in hot water for 10-20 minutes for easy, DIY ginger tea

3. Turmeric

Turmeric is more than just the spice that gives curry its beautiful golden color – it’s a powerhouse for gut health. The active ingredient in turmeric is called curcumin. Research shows that curcumin has strong anti-inflammatory properties, helping to calm irritation throughout the digestive system.

According to Harvard Health, curcumin may even protect the gut lining and support a healthy balance of gut bacteria, making it a great natural ally for conditions like IBD (inflammatory bowel disease).

Translation? Turmeric helps keep your gut calm, balanced, and functioning like it should.

How to enjoy the benefits of turmeric:

• Stir turmeric powder into smoothies, soups, or golden milk
• Take curcumin supplements (look for ones combined with black pepper for better absorption!)

PS - We’ve designed a powerful Turmeric supplement packed with anti-inflammatory properties to support cell repair and fight free radicals throughout the body, helping with gut health and beyond. Plus, it’s specially formulated with BioPrene for optimal absorption. 

4. Chamomile

Chamomile is well-known for its calming effects, and it extends these benefits to the digestive system. The National Center for Complementary and Integrative Health (NCCIH) notes that chamomile has been traditionally used for gastrointestinal conditions like indigestion and gas. Its anti-inflammatory and antispasmodic properties can help relax the muscles of the intestines, easing discomfort.​

How to enjoy the benefits of chamomile:

• Brew a soothing cup of chamomile tea before bedtime​
• Use chamomile extracts in tinctures or supplements​

5. Fennel

Fennel seeds have a long history of use in relieving digestive issues. According to the Cleveland Clinic, fennel can help relax the muscles in the gastrointestinal system, reducing bloating and gas. Its carminative properties make it a popular choice for digestive health.​

How to enjoy the benefits of fennel:

• Chew on fennel seeds after meals​
• Add fresh fennel to salads or roast it as a side dish​

6. Licorice

Licorice root, particularly in its deglycyrrhizinated form (DGL), is used to soothe gastrointestinal issues. The Cleveland Clinic notes that DGL licorice can help with stomach ulcers and heartburn by promoting mucus production, which protects the stomach lining. It's important to use DGL to avoid potential side effects of glycyrrhizin.​

How to enjoy the benefits of licorice:

• Take DGL licorice tablets before meals​
• Sip on licorice root tea for a soothing effect​

7. Oregano

Oregano possesses antimicrobial properties that can benefit gut health. While specific studies are limited, the Cleveland Clinic acknowledges that oregano oil has been used to combat bacterial overgrowth in the small intestine, which can improve digestive symptoms. Its antioxidant properties also support overall health.​

How to enjoy the benefits of oregano:

• Sprinkle dried oregano on your meals​
• Use oregano oil supplements as directed​

8.  Aloe Vera

Aloe vera is known for its soothing properties, which extend to the digestive tract. The Cleveland Clinic notes that aloe vera juice may help reduce inflammation in the stomach and intestines, potentially benefiting individuals with conditions like IBS. However, it's essential to use products free from aloin, a compound that can cause digestive discomfort.​

How to enjoy the benefits of aloe vera:

• Drink aloe vera juice (ensure it's aloin-free)​
• Add aloe vera gel to smoothies​

9. Slippery Elm

Slippery elm contains mucilage, a gel-like substance that coats and soothes the digestive tract. According to Mt. Sinai, it can help relieve symptoms of acid reflux, IBS, and other inflammatory bowel conditions by protecting the mucous membranes. Its demulcent properties make it a valuable herb for gut health.​

How to enjoy the benefits of slippery elm:

• Mix slippery elm powder with water to create a soothing drink​
• Take slippery elm lozenges for throat and digestive relief​

10. Marshmallow Root

Marshmallow root, like slippery elm, is rich in mucilage, which can soothe the lining of the digestive tract. Dr. Amy Myers suggests that it may help alleviate irritation and inflammation in the stomach and intestines, providing relief from conditions like gastritis and ulcers. Its anti-inflammatory effects support overall gut health.​

How to enjoy the benefits of marshmallow root:

• Prepare marshmallow root tea by steeping the dried root​
• Use marshmallow root supplements as directed​

11. Dandelion Root

Dandelion root is traditionally used to support liver and digestive health. The National Institute of Health notes that it acts as a mild laxative and can stimulate appetite and digestion. Its prebiotic properties may also promote the growth of beneficial gut bacteria, enhancing overall digestive function.​

How to enjoy the benefits of dandelion root:

• Drink roasted dandelion root tea as a coffee substitute​
• Incorporate dandelion greens into salads​

12. Artichoke

Artichoke leaf extract has been shown to aid digestion. According to the Cleveland Clinic, it can stimulate bile production, which helps digest fats and supports liver function. This can lead to improved digestion and relief from symptoms like bloating and nausea.​

How to enjoy the benefits of artichoke:

• Consume steamed or grilled artichoke hearts​
• Take artichoke leaf extract supplements as recommended​

13. Cilantro

Cilantro has been used to support digestive health. The American Board of Physicians mentions that cilantro can help reduce bloating and gas. Its antimicrobial properties may also help maintain a healthy balance of gut bacteria.​

How to enjoy the benefits of cilantro:

• Add fresh cilantro to salsas, salads, and soups​
• Blend cilantro into smoothies for a fresh flavor​

14. Cinnamon

Cinnamon has anti-inflammatory and antimicrobial properties that can benefit the digestive system. The Cleveland Clinic notes that cinnamon can help reduce inflammation in the gut and may alleviate digestive discomfort. Its carminative properties can also help reduce gas and bloating.​

How to enjoy the benefits of cinnamon:

• Sprinkle cinnamon on oatmeal or yogurt​
• Brew cinnamon sticks into a warm tea​

15. Thyme

Thyme contains compounds with antimicrobial properties that can support gut health. According to the Biomedical and Pharmacology Journal, thyme can help combat harmful bacteria in the digestive tract, promoting a healthy balance of gut flora. Its antioxidant properties also contribute to reducing inflammation in the gut, helping to protect the digestive lining and support overall gut function.

In plain English? Thyme helps keep the “good guys” in your gut strong while kicking out the “bad guys,” all while calming inflammation.

How to enjoy the benefits of thyme:

• Sprinkle fresh or dried thyme into soups, roasted vegetables, or pasta dishes
• Brew thyme tea by steeping a few sprigs in hot water for 10–15 minutes

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Gut Health Supplements for Maximum Microbiome Support

If you’re looking to supercharge the support for your gut microbiome, you can also consider supplementation. Our Total Gut Complex is a doctor-designed supplement that contains 3-in-1 dietary support with pre-, pro-, and post-biotics derived from powerful adaptogenic mushrooms like shiitake and Lion’s Mane. 

Studies have shown that consuming these helps regulate intestinal fauna, leading to better gut health overall. 

Shop Dr. Emil Total Gut Complex to learn more!

Supporting your gut microbiome can be as simple as stepping into your garden or the nearest pharmacy.

Taking care of your gut’s microbiome can pay dividends – after all, gut health is tied not only to your physical wellness but your mental wellness, too. Luckily, there are a variety of easy-to-find herbs for gut health, ranging from bad bacteria-fighting Oregano to soothing aloe vera to spicy ginger… which means there’s something to fit every taste.

If you’re looking for even more gut support, supplementation can also help fill gaps in your diet to give your microbiome a boost. Check out Dr. Emil’s line of doctor-created gut support supplements to find out how you can boost your wellness in two convenient capsules a day.