Chapter VI. Holistic Strategies for Common Health Challenges; Restoring Wellness & Vitality
Gastro-Intestinal Tract Disturbances
Gastrointestinal Tract (GIT) disturbances such as cramping, bloating, flatulence, nausea, and vomiting can be uncomfortable, embarrassing, and disruptive to daily life. Addressing these issues through herbs and natural remedies involves soothing the digestive system, reducing inflammation and gas with carminative and aromatic herbs, promoting healthy digestion and a balanced microbiome, and incorporating supportive dietary and lifestyle changes.
1. Immediate Actions
A. Identify & Avoid Triggers:
•Dietary Considerations: Identify and avoid troublesome foods and additives that may exacerbate gastrointestinal symptoms such as trans fats, highly refined or processed oils, non-organic dairy products, known food allergies, non-organic grains and lentils sprayed with glyphosate (Roundup) during production and harvesting, and foods high in refined sugar, chemicals, preservatives, food-colouring, or artificial sweeteners.
•Eating Habits & Timing of Meals: Many working professionals develop the habit of consuming one large meal per day, often late at night. This can strain the digestive system, as overeating after a long day and eating late can lead to weight gain, digestive symptoms, and disrupted sleep quality. Instead, focus on eating smaller, more frequent meals that are nutrient-dense and made from whole foods to avoid overwhelming the digestive system. Ideally, aim to finish eating by 6 p.m. to allow the body ample time for digestion before rest.
B. Hydration:
•Drink Adequate Water: Staying well-hydrated is essential for optimal digestive health. Water helps maintain the proper function of the digestive system, supports nutrient absorption from meals, and aids in flushing out toxins from the body. Aim to drink sufficient water throughout the day to keep your digestive system running smoothly.
Electrolyte Balance
Why it's important: In addition to plain water, maintaining electrolyte balance (sodium, potassium, magnesium, calcium) is essential for healthy digestion and overall hydration. Dehydration or an imbalance in electrolytes can lead to digestive issues like constipation, bloating, or sluggish digestion.
Action: Consider adding natural sources of electrolytes, like coconut water or a pinch of sea salt to your water, to help support hydration and maintain balance in your body.
Warm Water in the Morning
Why it's important: Drinking warm water, especially in the morning, can stimulate digestion, promote bowel movements, and help flush out toxins. It may also soothe the digestive tract and improve circulation. Further, warm water is much easier for the body to absorb than cold water.
Action: Drinking a glass of warm water with lemon in the morning can help jump-start digestion and hydrate your body after a night's rest.
Herbal Teas for Digestive Health
Why it's important: Herbal teas containing aromatic herbs like Ginger, Fennel, Peppermint, and Chamomile can support digestion, reduce bloating, cramping, and gas—while also contributing to daily hydration.
Action: Incorporating herbal teas throughout the day (such as those above) can offer additional digestive benefits while keeping you hydrated.
Avoid Over-hydration
Why it's important: While staying well-hydrated is vital, excessive water intake in a short period can lead to dilution of electrolytes, digestive enzymes, stomach acid, and can cause water retention, which may lead to bloating or discomfort.
Action: Avoid drinking excessive amounts of water all at once. Instead, sip water consistently throughout the day to maintain a steady level of hydration.
2. Herbal and Natural Remedies
A. Herbal Infusions (Teas):
Peppermint Leaf (Mentha piperita) & Spearmint Leaf (Mentha spicata) Infusion:
Benefits: Both Peppermint and Spearmint have antimicrobial and antispasmodic properties that can help to soothe an upset stomach by relieving cramping, bloating, wind, and nausea.
Preparation & Usage: Steep fresh or dried Peppermint and/or Spearmint leaves in hot water for 10-15 minutes (covered), strain and enjoy. Drink 1-2 cups daily, or as needed.
Ginger Root Infusion (Zingiber officinale):
Benefits: Ginger helps to reduce nausea, gas, bloating, and stomach cramping through its antimicrobial, anti-inflammatory and carminative properties.
Preparation & Usage: Steep fresh Ginger slices or grated Ginger in hot water for 10-15 minutes (covered), strain and enjoy. Drink 1-3 cups daily—especially half an hour before meals, or as needed.
Fennel Seed Infusion (Foeniculum vulgaris):
Benefits: Fennel seeds are effective at rapidly reducing digestive cramping and pain, gas, and bloating. They work by relaxing the muscles of the gastrointestinal tract and dispersing wind.
Preparation & Usage: Steep 1 heaped teaspoon of fresh or dried crushed Fennel seeds in hot water for 10-15 minutes (covered), strain and enjoy. Drink 1-3 cups daily, or as needed.
Chamomile Flower Infusion (Matricaria recutita):
Benefits: Chamomile has soothing anti-inflammatory properties that can help to alleviate nausea, cramping and discomfort in the digestive tract, while also promoting deep relaxation. This makes an excellent gentle remedy for children and babies who have colic and can be transferred to them directly through mum’s breast milk if she drinks the tea.
Preparation & Usage: Steep 1 heaped teaspoon of fresh or dried Chamomile flowers in 1 Cup of hot water for 10-15 minutes (covered), then strain and enjoy. Drink 1-4 cups daily as needed, or especially before breastfeeding and bedtime.
Lemon Balm Leaf Infusion (Melissa officinalis):
Benefits: Lemon Balm, a member of the mint family, has a mild soothing effect on the digestive system. It can help reduce indigestion, bloating, and relieve stomach discomfort. It also has mild anti-anxiety properties, making it a good choice for stress-related digestive issues (such as IBS), indigestion, and bloating.
Preparation & Usage: Steep 1 teaspoon of fresh or dried Lemon Balm leaves in 1 Cup of boiling water for 15 minutes (covered), then strain and enjoy. Drink 1-3 cups per day or combine with other herbs in this list to support digestion on many different levels.
Liquorice Root Infusion (Glycyrrhiza glabra):
Benefits: Liquorice root is known for its stomach-soothing properties and can help reduce inflammation in the digestive tract. It supports healing and protection of the stomach lining, making it useful for conditions like acid reflux, ulcers, and general digestive discomfort.
Preparation & Usage: Steep 1 teaspoon of dried root pieces in 1 Cup of boiling water for 15-20 minutes (covered) before straining and drinking. Drink up to twice per day, but use cautiously if you have hypertension, oedema, or are currently taking prescription medications. Liquorice is delicious when combined in equal parts with Peppermint, Spearmint, Fennel and Ginger— and makes a very soothing and healing infusion for the GIT.
Dandelion Root Infusion (Taraxacum officinale):
Benefits: Dandelion root is often used as a natural remedy to support liver and digestive health. It promotes bile production, which aids in the digestion of fats, while enhancing overall digestion. It can also support detoxification and help reduce water retention and bloating.
Preparation & Usage: Steep 1 teaspoon of dried Dandelion root in 1 Cup of boiling water for 15 minutes before straining and drinking (up to 3 times per day). As this herb is slightly bitter, it is much more palatable when combined with Peppermint and Liquorice root— which offer a natural sweetness to the blend.
Cinnamon Bark Infusion (Cinnamomum zeylanicum):
Benefits: Cinnamon can improve digestion by stimulating digestive enzymes and helping to regulate blood sugar levels. It also has anti-inflammatory and antimicrobial properties that can help soothe the digestive tract and reduce bloating, cramping, and flatulence. Cinnamon is warming by nature, therefore is an ideal gut-supportive herb during cooler months of the year, when its circulatory enhancing properties can help warm the body.
Preparation & Usage: Steep 1 teaspoon of Cinnamon bark with orange slices, Fennel seeds, Dandelion root, and Ginger root for a warming, spicy, and detoxifying infusion that will make your digestive system smile. Drink up to 3 times per day. *Note: for some individuals who already have a hot constitution— this blend may be too warming, especially during warmer months of the year. It is much better suited to those with cooler constitutions (who often have cold hands and feet or poor circulation).
B. Activated Charcoal:
•Benefits: Activated charcoal works by adsorbing (binding to) toxins, poisons, and harmful microorganisms in the digestive system. This helps prevent them from being absorbed into the bloodstream and reduces the risk of infections or poisoning.
•Preparation & Usage: Activated charcoal is available in tablet form for convenience, especially during travel. Alternatively, activated charcoal powder can be mixed with cool water for consumption. To prepare, mix 1 teaspoon of activated charcoal powder in half a cup of water and drink up to 3 times a day during acute gastrointestinal (GI) distress. It is particularly effective in cases of food or waterborne illnesses, helping to reduce vomiting and diarrhoea by neutralising harmful microorganisms and removing them from the body.
C. Digestive Bitters:
Digestive Bitters Aperitif Tincture:
•Benefits: Digestive bitters, made from herbs like Gentian, Dandelion root, and Burdock root, are known for stimulating the production and release of bile and digestive enzymes. This enhances digestion and supports the assimilation of nutrients from food. Aromatic herbs such as Cinnamon, Ginger, Cloves, and Black Pepper can also be included to improve the flavour while helping to alleviate bloating, release trapped gas, and calm the digestive tract. Additionally, these herbs can help soothe cramping and reduce digestive discomfort.
•Usage: To support optimal digestion and ease digestive symptoms, take 1-3 drops of the tincture directly on the tongue before each meal. This helps prepare the digestive system for food and can assist in relieving bloating and discomfort.
D. Carminative Herbs:
Cooking with Aromatic / Carminative Herbs & Spices:
•Benefits: Herbs and spices such as Peppermint, Spearmint, Caraway, Fennel, Coriander, Cumin, Star Anise, Cinnamon, Cardamom, Black Pepper, and Thai Basil are all excellent for reducing gas and bloating. These carminative herbs work by relaxing the smooth muscles of the gastrointestinal tract, which releases trapped wind and helps to relieve associated discomfort. They also reduce inflammation caused by certain foods alleviating pain, flatulence and bloating. In addition, the volatile oils in these aromatic herbs have antimicrobial properties, promoting a healthy balance of gut flora, and also stimulate the production of digestive enzymes, supporting better digestion and nutrient absorption from the foods they are combined with.
•Preparation & Usage: You can incorporate these herbs into your diet more often by infusing them in teas, nut milk elixirs, herbal bitters, or by adding them directly to your cooking. For maximum medicinal effect, add fresh chopped herbs to dishes just before serving, to retain the active volatile oils that provide digestive benefits.
Sweet Fennel Essential Oil (Foeniculum vulgare):
Benefits: Sweet Fennel’s aromatic oils offer carminative, anti-inflammatory, and antispasmodic properties that make it an excellent and potent remedy for soothing sore, bloated, and crampy bellies—providing almost immediate relief. This remedy has yet to fail me even once.
Usage: Dilute 5 drops of Sweet Fennel essential oil in 1 teaspoon of neutral carrier oil such as Coconut oil, Jojoba, Grapeseed, or even Olive oil. Gently massage into the abdomen in a clockwise motion, for a few minutes, especially focussing on the areas where you can feel bloating or pain.
Peppermint (Mentha piperita) Essential Oil:
Benefits & Usage: Use 5 drops of Peppermint essential oil diluted in a neutral carrier oil and rub on the belly in a clockwise motion, to reduce nausea, bloating, spasm and cramping. Or simply place 1-2 drops of essential oil on the palms of the hands, rub together, and smell to reduce nausea.
Candied Ginger Chews (Zingiber officinale):
Benefits & Usage: Candied Ginger is a convenient and pleasant way to address gastrointestinal symptoms, especially when traveling or dining out. Chewing or sucking on a piece of candied Ginger before or after meals, or whenever you experience digestive discomfort, can provide quick relief. It helps reduce symptoms such as nausea, vomiting, bloating, flatulence, and griping stomach pain.
E. Stomach Soothing Agents:
Slippery Elm Inner Bark (Ulmus fulva):
•Benefits: Slippery Elm helps to create a soothing mucilaginous coating in the stomach and digestive tract that can help with irritation and inflammation in the GIT, as well as ulceration. It is also densely nutritive.
•Preparation & Usage: Mix 1 teaspoon of Slippery Elm powder with ½ Cup cool water to form a gel-like consistency. Drink before meals, as needed, to coat the digestive tract, but only use for 1 week at a time, before taking a 2-week break. This herb is not recommended for long-term use and works more favourably when used acutely for short intervals.
Organic Aloe vera Juice:
•Benefits: Pure organic Aloe vera juice helps to soothe inflammation in the gut, repairs the digestive lining, and supports overall digestive health. It is also beneficial in treating conditions such as irritable bowel syndrome (IBS), acid reflux, and ulceration.
•Usage: Drink a small amount (2-4 ounces) of pure organic Aloe vera juice up to twice per day.
3. Dietary and Lifestyle Adjustments
Modify Diet:
•Avoid Gas & Inflammation-Inducing Foods: Always ensure beans and other pulses are rinsed and cooked thoroughly before eating to reduce cramping, bloating, and stomach pain. Keep dairy products to a minimum and choose high-quality, organic, aged or fermented varieties whenever possible. Reduce intake of carbonated drinks, refined sugar, fruits with high sugar-content, conventionally grown and sprayed potatoes and other produce, non-organic bleached white flour (this kills one’s microbiome), as well as processed, fried, or high-fat foods.
•Incorporate Digestive Aids: Add small amounts of high-quality organic fermented foods to each meal, such as plain natural yogurt, kefir, kimchi, or fermented vegetables to promote healthy digestion, nutrient absorption, and balanced gut flora.
Eat Mindfully:
•Chew Food Thoroughly: Thoroughly chewing your food is essential for good digestion. It activates salivary enzymes that begin breaking down food, making it easier for your stomach and intestines to digest. This simple practice can also reduce bloating, gas, and other uncomfortable digestive symptoms.
•Eat Slowly: Eating slowly allows your body to properly signal when it's full, helping to prevent overeating. It also promotes better digestion and improves nutrient absorption, as the digestive system has more time to process the food. By choosing not to rush through meals, you reduce the production of stress-hormones in the body that can be responsible for symptoms in conditions like IBS.
Regular Physical Activity:
•Exercise: Regular physical activity, such as walking, jogging, biking, swimming, or yoga, can significantly improve digestion and circulation. These activities help reduce constipation, flatulence, bloating, and digestive discomfort by stimulating the digestive system and promoting the movement of food through the intestines.
4. Monitoring and Seeking Professional Help
Monitor Symptoms:
•Track Symptoms: Keep a detailed food journal, recording everything you eat and drink along with any digestive symptoms that arise. This practice helps you identify potential triggers, patterns, and solutions, making it easier to pinpoint what might be affecting your digestive health.
Seek Medical Advice:
Consult a Healthcare Provider: If your symptoms persist, worsen, or are accompanied by severe pain, weight loss, or other concerning signs, it’s important to seek immediate medical attention to rule out any underlying conditions. Additionally, consider consulting a holistic nutritionist for personalized guidance and support on your digestive health journey.