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
Better Herbs & Herbal Teas – For Healthy Digestion
© Copyright 2016 – www.hisherhealth.com
Ginger Tea ....................................................................................................................................................... 11
Green Tea ........................................................................................................................................................ 11
Senna Tea ....................................................................................................................................................... 12
Chai Tea ........................................................................................................................................................... 12
Chamomile Tea ............................................................................................................................................. 13
Peppermint Tea ............................................................................................................................................. 13
Precautions ..................................................................................................................................................... 14
Better Herbs & Herbal Teas – For Healthy Digestion
© Copyright 2016 – www.hisherhealth.com
Copyright © 2016
All rights reserved. No part of this book may be reproduced, stored in a
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Disclaimer
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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.
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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
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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,
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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
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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
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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
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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-
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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.
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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
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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.
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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.
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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
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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.
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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.
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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.