What herbs should I take for the gut? That’s a good question, but let’s talk about your gut for a second. Not the kind of talk you’d bring up at a fancy dinner party, but the kind of real, slightly awkward but incredibly important conversation that matters.
Because here’s the truth: if your gut’s not happy, you’re not happy.
Bloating, gas, foggy brain, weird skin issues, random food sensitivities that pop up out of nowhere—yep, that all traces back to the magical mess that is your digestive system. And while the world is busy throwing expensive probiotics and kombucha at every issue, I want to rewind the tape and shine a light on something a little more old-school. Herbs.
I’m talking real, earthy, sometimes bitter, sometimes surprisingly sweet, smell-it-from-a-mile-away herbs. The kind your great-grandmother probably used before the pharmacy down the street ever existed. You know, the ones that grew in the dirt and carried centuries of folk wisdom along with their funky Latin names.
So let’s dig in. Here are six of the most powerful medicinal herbs for gut health—some you’ve heard of, some maybe not. But they all have something real to offer. And no, I’m not going to hit you with a sales pitch at the end.
Medicinal Herbs for Gut Health
Comparison
| Herb | Primary Action | Best For | Flavor Profile | Preparation Tip |
|---|---|---|---|---|
| Slippery Elm | Soothes and coats digestive lining | Acid reflux, IBS, leaky gut | Earthy, bland | Stir powder in warm water with honey and cinnamon |
| Licorice Root (DGL) | Increases protective mucus | Ulcers, leaky gut, inflammation | Sweet, root beer-ish | Chewable DGL tablets before meals |
| Chamomile | Antispasmodic, anti-inflammatory | Bloating, cramping, anxiety | Floral, sweet, grassy | Brew strong tea, mix with ginger for extra effect |
| Ginger | Stimulates digestion, reduces nausea | Bloating, sluggish digestion, nausea | Spicy, warm, sharp | Grate fresh into hot water or juice |
| Peppermint | Calms spasms, reduces gas | IBS, abdominal pain, bloating | Cool, minty | Enteric-coated capsules work best |
| Marshmallow Root | Coats and calms inflamed tissues | GERD, ulcers, gut lining repair | Mild, earthy, slightly sweet | Cold infuse overnight in water |
1. Slippery Elm (Ulmus rubra)
This one’s a little odd at first. You’re essentially drinking tree bark. But stay with me.
Slippery elm bark becomes, well, slippery when mixed with water—forming a gooey mucilage that soothes the entire digestive tract. Think of it like an herbal hug for your gut lining. It’s been used for centuries by Native American tribes for sore throats, upset stomachs, and even wounds. When you feel like you’ve swallowed a cactus, slippery elm coats everything in a protective film that says, “Hey, take a breather, I got this.”
It’s especially helpful for people dealing with acid reflux, IBS, or inflammatory gut issues. I’ve personally reached for it after a particularly ill-advised spicy ramen night, and I swear it took the edge off faster than anything else.
The taste? Kinda earthy, kind of bland. Mix it with a bit of cinnamon and honey and it becomes surprisingly comforting.
2. Licorice Root (Glycyrrhiza glabra)
Ah, licorice. You either love it or you spit it out with a face that says, “never again.” But hear me out—licorice root is a powerhouse when it comes to gut healing, especially when it’s in its deglycyrrhizinated form (DGL), which is easier on your blood pressure.
Licorice works by encouraging mucus production, which might sound gross, but your gut lining actually depends on mucus to protect itself from harsh stomach acids. DGL licorice is like a gentle buffer between your vulnerable gut and the chaos of digestion.
It’s been studied for its ability to heal ulcers, reduce inflammation, and even help with leaky gut. One of my favorite ways to take it? Chewable DGL tablets before meals. They taste vaguely like root beer, and they’ve saved me during times of digestive rebellion.
3. Chamomile (Matricaria chamomilla)
Chamomile is like that soft-spoken friend who’s always telling you to breathe and drink some tea. But don’t mistake its gentleness for weakness—this little flower packs a serious punch.
Chamomile has antispasmodic properties, which means it can help calm down those gnarly stomach cramps, bloating, and even gas. It also has anti-inflammatory compounds that can soothe irritated intestines. And if you’re the kind of person who clenches their gut with every wave of stress (hello, anxiety-induced indigestion), chamomile’s calming effects go double for you.
One late night after a long flight and too many airport snacks, I brewed some strong chamomile tea, added a little ginger, and knocked out the bloating like magic. It’s the herbal equivalent of a warm blanket and a good nap.
4. Ginger (Zingiber officinale)
Let’s not overthink this one—ginger is a rock star.
It’s spicy, warming, and instantly recognizable, but it’s also one of the most well-documented herbs for digestive support. Ginger stimulates digestion, reduces nausea, and can even help move things along if your gut is feeling sluggish. It’s been used in Ayurvedic and Chinese medicine for thousands of years, and honestly, if I could only pick one herb for my kitchen and my gut, this would be it.
Ginger works by increasing digestive secretions and encouraging healthy movement through the intestines. It’s especially helpful for nausea (morning sickness, motion sickness, hangover, take your pick).
Try sipping ginger tea before meals, or make a ginger-lemon shot if you’re brave. Just be ready for that warm, nose-tingling burn—it means it’s working.
5. Peppermint (Mentha piperita)
Cool, crisp, and tingly, peppermint is like the icy-hot of the herb world. It’s famous for calming spasms in the gut, making it a go-to for people with IBS or functional digestive issues.
Peppermint oil capsules are especially effective because they deliver the active compounds directly to the intestines without getting broken down in the stomach. There’s actually a good chunk of clinical research behind this—peppermint oil can significantly reduce abdominal pain, bloating, and gas in people with IBS. (No, it’s not just your grandma’s tea remedy.)
That said, peppermint isn’t for everyone. If you have acid reflux, it can relax the esophageal sphincter and make things worse. But for lower digestive discomfort? Absolute gold.
I’ve carried peppermint capsules on flights before, and they’ve saved me from travel-induced bloat that usually makes jeans a no-go by hour three.
6. Marshmallow Root (Althaea officinalis)
No, not the sugary kind you roast on a stick. The original marshmallow was a medicinal plant, known for its mucilage-rich roots that soothe and protect irritated tissue.
Like slippery elm, marshmallow root coats the digestive tract, helping reduce inflammation and irritation—especially in the esophagus and stomach lining. Think GERD, ulcers, or anything that makes you feel like your insides are on fire.
It’s soft, cooling, and kind of sweet in a delicate, earthy way. I like to steep it overnight as a cold infusion—yes, cold—because it draws out more of that magical gooeyness without destroying the delicate polysaccharides.
Try mixing it with a bit of licorice root for a synergistic gut-soothing tea. It’s like giving your insides a spa day.
When to Take What?
You don’t need to take them all every day. Mix, match, and find what your gut loves.
Here are a few tips:
- Morning: Ginger tea to kickstart digestion
- Before meals: DGL licorice or peppermint capsules
- Evening: Chamomile + marshmallow root cold infusion
A Quick Word on Safety
While these herbs are natural, they’re still powerful. Always check with your healthcare provider, especially if you’re pregnant, breastfeeding, or on meds like blood thinners or blood pressure drugs. Start small, observe, and always listen to your body.
A Few Final Thoughts
Let’s be real. There’s no single magic herb that’s gonna fix your gut overnight. Healing takes time. It’s a journey, not a quick fix—and your gut has its own little personality that you need to get to know. Some people vibe better with chamomile, others swear by ginger. That’s part of the fun.
Try, test, notice. Keep a journal if you have to. And don’t forget—your gut isn’t just a trash chute. It’s a lively ecosystem, a second brain, a moody little roommate who really just wants you to eat well, chill out, and occasionally sip on something warm and herbal.
Sometimes the old ways really do have it right.
Article Sources
At AncientHerbsWisdom, our content relies on reputable sources, including peer-reviewed studies, to substantiate the information presented in our articles. Our primary objective is to ensure our content is thoroughly fact-checked, maintaining a commitment to accuracy, reliability, and trustworthiness.
- Slippery Elm: Langmead, L., et al. (2004). Randomized, double-blind, placebo-controlled trial of oral aloe vera gel for active ulcerative colitis. Alimentary Pharmacology & Therapeutics.
- Licorice Root: Rafatullah, S., et al. (1990). Gastroprotective effect of glycyrrhizin and its derivatives. Journal of Ethnopharmacology.
- Chamomile: Srivastava, J.K., et al. (2010). Chamomile: A herbal medicine of the past with bright future. Molecular Medicine Reports.
- Ginger: Mao, Q.-Q., et al. (2019). Ginger and gastrointestinal disorders: Evidence-based review. Food Science and Human Wellness.
- Peppermint: Cash, B.D., et al. (2016). Peppermint oil for the treatment of irritable bowel syndrome: A systematic review and meta-analysis. Journal of Clinical Gastroenterology.
- Marshmallow Root: Grigore, A., et al. (2015). Althaea officinalis L.—A valuable source of bioactive compounds. Farmacia.
- Ali Shah, Dr Syed & Naveed, Akhtar & Akram, Muhammad & Shah, Pervaiz & Saeed, Tariq & Ahmad, Khalil & Asif, Muhammad. (2011). Pharmacological activity of Althaea officinalis L. Journal of Medicinal Plant Research. 5. 5662-5666. https://www.researchgate.net/publication/260210868_Pharmacological_activity_of_Althaea_officinalis_L