Herbs for Gut Irritation (+ how to use)
If you’ve ever dealt with bloating, cramping, or that “why does my stomach hate me?” feeling after meals, you’re so not alone. Most women I know (myself included) have experienced gut irritation at some point, whether from stress, certain foods, or bacteria imbalances. Or from trying some wild trick we read about on the internet. We’ve all been there.
Here’s the good news: nature has your back. For centuries, women have turned to herbs to calm their digestion and restore balance. These aren’t just old wives’ tales, modern science is backing them up too.
1. Slippery Elm
Slippery elm contains mucilage, a gel-like substance that coats and soothes the gut lining. It’s excellent for reducing inflammation and easing symptoms of IBS or acid reflux.
How to use: Mix 1 tbsp slippery elm powder with 1 cup warm water and drink before meals.
2. Marshmallow Root
Another mucilaginous herb and very similar to slippery elm, marshmallow root helps form a protective barrier in the gut, reducing irritation and promoting healing.
How to use: Add room temperature water and let it sit 4 hours minimum or overnight maximum. Strain then store in the refrigerator. No more than 2 cups daily.
3. Chamomile
Known for its calming effects, chamomile is a gentle anti-inflammatory that soothes digestive distress and relaxes the intestinal smooth muscles, reducing cramping. Traditionally, chamomile is used for numerous GI conditions, including colic and abdominal discomfort and even trapped gas.
How to use: Drink chamomile tea before bed to aid digestion and promote relaxation.
4. Peppermint (The REFRESH button)
Peppermint relaxes the digestive tract, easing bloating, gas, and discomfort, especially in cases of IBS.
How to use: Sip on peppermint tea or take enteric-coated peppermint oil capsules. Peppermint capsules are very effective for those experiencing IBS symptoms.
5. Licorice Root
Licorice root is a versatile berb commonly used for its soothing and anti-inflammatory properties that help protect the stomach lining from irritants and support gut healing.
How to use: Look for deglycyrrhizinated licorice (DGL) supplements to avoid potential blood pressure issues. Take DGL 20 min before meals.
6. Fennel
Fennel seeds are known for their antioxidant and antibacterial properties. They are also fantastic for reducing bloating and gas by relaxing the intestinal muscles. One study found that fennel was highly effective in neutralizing free radicals - these contribute to chronic inflammation.
How to use: Chew fennel seeds after meals, brew a fennel tea, or use to flavor baked goods.
7. Aloe Vera (My Personal FAVORITE!)
Many people take aloe vera gel or juice in an attempt to reduce gut irritation and inflammation, but aloe vera is the real deal to truly heal and seal the gut lining. This gel-like substance is packed with enzymes, minerals and amino acids. Add this to your daily routine consistently and your GI system will thank you!
How to use: Start with a smaller amount (1-2 oz) before meals to see how well you tolerate it initially. Don’t overdo it, too much can cause cramping or diarrhea.
No matter what your health goals look like right now, the foundation stays the same: nourish yourself with real, whole foods most of the time, hydrate like a queen (bonus points for electrolytes), and move your body in ways that FEEL good.
xx
Dr. Toya D White
