Did you know you can improve your digestion and gut health by eating more bitter foods?
When it comes to gut health, there always seems to be a lot of attention on foods to be avoided and not nearly enough focus on including more gut-supportive foods. Well, that’s not the way we do things around here! While it is sometimes necessary to remove certain foods from the diet to manage symptoms or address intolerances, that’s not typically my first strategy. Especially considering that an overly restrictive diet ends up doing more harm to the gut than good because it can decrease nutrient intake and diversity, both of which are essential for a healthy and happy gut.
Here’s how bitter foods can help
One of my favorite gut-supportive tips is incorporating more bitter foods. Just like your tongue can sense bitterness – typically causing your mouth to salivate more in response – the rest of your digestive tract can sense it, too! The gut responds to bitter foods by increasing secretion of digestive juices from the stomach, pancreas and gallbladder which are essential for the proper breakdown and absorption of food. When too little of these digestive secretions are produced and released into the gut during digestion, it can lead to common problems such as bloating, constipation and reflux.
The digestive bile released by the gallbladder also helps to clear toxins that have been processed by the liver (including estrogen) and boosts thyroid activity by helping with the conversion of thyroid hormone to its active form. This is just one of the ways that supporting your digestion supports your hormones, too!
So, if you’re struggling with chronic digestive discomfort, consider that it might not be the food you are eating but that your gut just needs a little extra love and attention. If you’re worried that you don’t like bitter tastes, I bet you can find at least one or two on this list that you won’t mind incorporating more of (chocolate and coffee, anyone?) Just remember that the bitterness is the important part so if you cover it up with too much sweetness (for example a vanilla latte vs an americano) you won’t be getting the same digestive benefits.
10 Bitter foods that support digestion
This is just a list to get you started, there are plenty more bitter foods to choose from, especially in the greens family, such as endive, radicchio, dandelion greens and herbs!
Other ways to optimize your digestion
Eating in a calm and relaxed state will also help your gut stimulate the necessary secretions. When you are stressed or anxious, your nervous system is in “fight or flight” mode which doesn’t prioritize digestion. A calm nervous system, also known as “rest and digest” mode, signals to your body that it is safe to prioritize digestion which allows the gut to function the way it’s supposed to.
Using digestive bitters, a tincture of bitter herbs, before meals can also be a helpful tool if you are having trouble incorporating food sources or just need extra digestive support. I like the brand Urban Moonshine or you can find my other favorite bitters options in Fullscript, my online supplement dispensary (after you sign in look under Favorites > Digestive Support!)
Looking for more personalized support with your chronic digestive symptoms? In my 1:1 coaching program, I help women heal the root causes of gut and hormone imbalances while teaching them how to eat to feel good without restriction. Learn more about working with me here!
