Why Incorporate Bitter Foods and Herbs?
As naturopathic doctors, we prescribe many herbs and foods as medicines. A very underrated and misunderstood category of these medicines are the bitter foods and herbs. Plants have unique biochemistry that is being communicated with us through their interaction with us (there looks, their smell, their taste, etc). All of the traditional diets we have studied have some element of bitter foods and herbs.
Modernized culture is shifting away from wild foods and the bitter taste. Processed, prepared and convenience foods are usually salty, sweet and fatty. Some wild sweet foods in nature like liquorice root and stevia, are sweet but still contain a hint of innate bitterness as well.
So what are bitters exactly and how do they work?
Bitters contain phyto-chemicals such as alkaloids and glycosides. Some common bitter food and herbs include: dandelion, endive, chicory, bitter melon, citrus peels and artichoke.
One of the most commonly used bitter foods in modern society is coffee. This bitter drink is used by many for the purposes of energy and staying regular - actions which are generally attributed to the caffeine, but we know herbs like coffee work in a synergistic fashion, and the bitter taste is part of the magic behind this beloved beverage. Coffee may loose some if its bitter potential when sweetened or cut with creamy or milky additives.
Bitter foods and herbs stimulate a process known as the bitter reflex. The bitter reflex starts in response to detection of something bitter becoming consumed. Taste receptors in your mouth detect bitter compounds and this sends a chain of events through your nervous and hormone system. A key player here is the vagus nerve.
This leads to:
Production of enzyme rich saliva - helpful for digestive starches and carbs
Production of gastrin - an important hormone that stimulates stomach acid. This acidity helps breakdown proteins and minerals for absorption. It also is a part of your immune system which helps fight off bacteria or other microbes in your food.
Production of incretins which can stimulate insulin and lower blood glucose
Increases in peristalsis - a wave like motion that uses contractions to propel food through your system
Increases in blood flow to the stomach and digestive organs
Bitter also increase digestive enzyme secretion from the pancreas and gallbladder
Most people with Gastroesophageal Reflux Disease (GERD) are misinformed in believing that they have too much stomach acid. Most of time, these folks actually have too low of acid in the stomach and too high of acid in the esophagus. A lowering of pH in the stomach leads to the changes necessary to close to lower esophageal sphincter (a valve that should be closed but often stays open). Without high acidity this valve never gets the cues to close properly.
In summary, bitters can help poor digestive function helping conditions like bloating, SIBO, loose stools, food sensitivities, constipation, mineral and vitamin absorption and metabolic health.
Your facial reaction may hold more clues regarding bitter foods. Do you grimace? Do you make a funny face? There are some interesting studies showing a correlation between a higher BMI and a more pronounced facial reaction to bitter foods - interesting eh?
Bitter herbs are often mixed with aromatic and carminative herbs. Aromatic herbs are plants that have a strong, and most of the time pleasant odour. Scents of plants allow the body to relax via the nervous or digestive system. This is the basis of aromatherapy. Some examples are anise, fennel and peppermint.
Carminative herbs are rich in volatile oils. Carminatives stimulate contractions to our digestive system to remove gas, propel food, while soothing and settling digestion. This is especially helpful for digestive cramps and gripping pains caused by indigestion very common in conditions like IBS, IBD and general upset stomachs.
Due to their impact on the digestive organs, including the liver and gallbladders, a lot of the bitter foods and herbs can have an impact on skin health.
How are they used?
Bitters can be used as part of a healthy lifestyle, for therapeutic purposes, as food and as beverages. Aperitifs and digestifs are drinks or foods used before and after meals to aid digestion or enhance the meal. Arugula, dandelion, radicchio, mustard and endive are all types of bitter greens to try in your next salad, you may even digest the richer food more effectively.
Bitter tinctures, teas and foods are often prescribed to influence digestion and other systems of the body.
Bitter tinctures, which are alcohol extracts of herbs, are the easiest way to incorporate bitters into your routine. Ten to fifteen minutes before a meal add 30-60 drops (1.5-3mL) into water and sip. The point here is to taste the bitters. If you are working your way up to being a bitter-eating-champion you can knock back the bitters in water in one gulp and slowly build your tolerance to casual sipping. One day you will love bitters, we promise.
Are they safe?
Bitters are contraindicated in pregnancy, children under 5 (but can be used by professionals in certain cases), certain gallbladder pathologies, some excessive stomach acid cases, kidney stones and active ulcerations or mucosal damage.
Many bitters originate from plants of different families like the asteraceae family, if someone has a known allergy to this plant family or others, bitters are not recommended. It is always best practice to seek out a qualified naturopathic doctor or those who have extra training in bitters and herbal medicine before using bitters long term.
Final Notes
With new and old wisdom being brought to the foreground about the enteric nervous system, gut brain connection and our microbiome, we believe bitters are going to be a big topic in the years to come in the health and wellness field.
The disclaimer… The amazing thing about humans is that we all have incomparably unique health profiles and needs. The health-related information contained in this article is intended to be general in nature and should not be used prescriptively or a as a substitute for a visit with a naturopathic doctor. This info is intended to offer general information to individuals. If you have questions about how these strategies could be used in adjunct to your current heath regime, book and appointment with us or consult a licensed naturopathic doctor for individualized care.