Herbs for a Happy Digestion this Festive Season

Christmas brings an abundance of rich food, roasts, sweets, and more than a little festive cheer! While it’s fun to indulge, heavy meals can aggravate existing digestive issues and lead to discomfort such as bloating or indigestion. Herbs can be valuable allies to soothe symptoms of excess and support healthy digestion.

Digestive health is vital for overall wellbeing. The gut absorbs nutrients that build our body and eliminates harmful toxins. Here are key ways to maintain gut health throughout the festive seasonand beyond.

Take digestive bitters.Made with bitter herbs, these stimulate beneficial reactions throughout the digestive tract. Regular use tones the oesophageal sphincter (preventing acid reflux), increases stomach acid (our main defence against bacteria, viruses and fungi on our food,) and promotes bile production to break down fats. Common bitter herbs include German chamomile (Chamomilla recutita), Orange peel, Angelica (Angelica sylvestris), Chicory (Cichorium intybus), and Dandelion root (Taraxacum officinale).Try pre-prepared mixes such as Swedish Bitters, Angostura, or Campari, or make your own blend infused in vodka with cinnamon, black pepper, dried ginger, cardamon or cloves for a seasonal twist. Take a few drops with or without sparkling water 30 minutes before a meal. Those with stomach ulcers or Barrett’s oesophagus may need to avoid bitters as they increase stomach acidity and potentially discomfort.

Chew thoroughly.Chewing breaks food into smaller particles for better absorption and releases enzymes in saliva that begin digestion. It also signals the rest of the digestive system to release juices and hormones that prepare for food and promote feelings of fullness, helping prevent overeating. Aim to chew each mouthful well—it can reduce bloating, acid reflux, flatulence, and constipation often caused by undigested food fermenting in the gut.

If problems persist, herbs can help.Slippery elm (Ulmus rubra) or marshmallow root (Althaea officinalis) powders can be blended into a soothing yoghurt, porridge, or capsules these coat the digestive tract, easing heartburn and inflammation. Take them an hour after medicines, as they can affect absorption.

For indigestion, try a soothing herbal tea:

• Chamomile (Chamomilla recutitita): Soothes, relaxes, eases cramps, and is anti-inflammatory and antimicrobial. (avoid is you are allergic to the compositaite family of plants).

• Fennel (Foeniculum vulgare): Reduces spasms, flatulence, increases digestive juices and aids bile flow for fat digestion. (avoid if you are allergic to the carrot family of plants).

Meadowsweet (Filipendula ulmaria): A traditional remedy for indigestion and is traditionally used for

indigestion and is traditionally used for gastric ulcers.