If you’ve been paying attention to the functional medicine field, you already know that gut health is pretty much (directly and or indirectly) tied to everything these days. From digestion and nutrient absorption to immune function, mood support, detoxification and even hormone balance. Simply put, gut health is the foundation of overall wellness.
While diet and lifestyle play crucial and foundational roles for gut health, herbs have long been used as powerful allies to support balance and resilience to the gut ecosystem.
Herbs work through various mechanisms—modulating inflammation, supporting digestion, balancing gut flora and strengthening the gut lining. Below, we’ll explore key botanicals that have been studied for their effects on gut health, their key actions, benefits and how to incorporate them into your daily routine.
Key Herbal Allies for Gut Health
1. Marshmallow Root (Althaea officinalis) – Mucosal Barrier Protection
Marshmallow root is rich in mucilage, a type of polysaccharide that forms a protective gel-like coating over the digestive lining. This helps protect the gut from excess acidity, inflammatory damage, and microbial irritants. Research suggests it supports tight junction integrity in the intestinal barrier, making it a useful herb for conditions like leaky gut, GERD and inflammatory bowel disorders. Additionally, its prebiotic effects contribute to a balanced microbiome by promoting beneficial short-chain fatty acid production.
Mechanism of Action:
• High in mucilage polysaccharides, marshmallow root forms a viscous protective layer over the gastric and intestinal mucosa, reducing epithelial irritation and preventing damage from gastric acid and inflammatory cytokines.
• Modulates tight junction proteins, helping to maintain intestinal barrier integrity and reducing endotoxin translocation seen in leaky gut.
• Prebiotic effects: Fermentation of mucilage by colonic microbiota produces short-chain fatty acids (SCFAs) that support gut barrier function.
How to Use:
• Cold infusion: Steep 1-2 tbsp. of dried root in cold water overnight. Drink throughout the day.
• Tincture: 2-4 mL (40-60 drops) in water before meals.
2. Slippery Elm (Ulmus rubra) – Demulcent & Prebiotic Fiber
Slippery elm has long been used in traditional medicine to soothe gastrointestinal inflammation. Like marshmallow root, it contains mucilage that coats and protects the gut lining while also stimulating mucin production, which reinforces the stomach’s natural defense against acid and irritants.
Mechanism of Action:
• Contains hydrophilic polysaccharides that create a gel-like coating, protecting irritated tissues and reducing cytokine-mediated inflammation in the gut lining.
• Supports mucin production, reinforcing the protective mucus barrier in the stomach and intestines.
• Enhances bifidobacteria and lactobacilli populations, indicating prebiotic activity.
How to Use:
• Powder: Mix 1 tsp. with warm water and drink before meals.
• Tincture: 2-4 mL before meals for gut protection.
3. Licorice Root (Glycyrrhiza glabra) – Anti-Inflammatory & Gut Barrier Modulator
Licorice root plays a dual role in gut health: it supports mucosal healing while also modulating the stress response, which has direct implications for gut permeability. Glycyrrhizin, one of its active compounds, inhibits the enzyme 11β-HSD2, which can lead to prolonged cortisol activity. This has been linked to stress-induced gut dysfunction, including increased intestinal permeability. Additionally, licorice demonstrates antimicrobial activity against H. pylori, a known contributor to ulcers and gastric inflammation. Deglycyrrhizinated licorice (DGL) provides these gut-healing benefits without affecting blood pressure regulation.
Mechanism of Action:
• Glycyrrhizin inhibits 11β-HSD2 (an enzyme that plays a role in regulating corticosteroid activity in the body), reducing cortisol breakdown and modulating stress-induced gut inflammation.
• Increases prostaglandin E2, promoting mucosal healing and reducing acid damage in the stomach.
• Modulates the gut microbiome by inhibiting H. pylori, a key pathogen in peptic ulcers.
How to Use:
• DGL (deglycyrrhizinated licorice) tablets: 1-2 before meals.
• Tincture: 2-3 mL in water before meals.
4. Ginger (Zingiber officinale) – Prokinetic & Anti-inflammatory
Ginger is widely studied for its effects on gastric motility and inflammation. It influences serotonin (5-HT3) receptors in the gut, promoting smoother digestion and reducing bloating and nausea. Additionally, its bioactive compounds—gingerols and shogaols—exhibit anti-inflammatory properties by modulating NF-κB and COX-2 pathways. This makes ginger particularly effective for conditions involving sluggish digestion, such as gastroparesis and post-infectious IBS (irritable bowel syndrome), as well as for individuals dealing with chronic gut inflammation.
Mechanism of Action:
• Stimulates gastric emptying and motility via 5-HT3 receptor modulation, improving digestion and reducing bloating.
• Inhibits NF-κB and COX-2, reducing chronic gut inflammation.
• Enhances digestive enzyme secretion (amylase, lipase, protease), improving macronutrient breakdown.
How to Use:
• Tea: Simmer fresh ginger root in hot water for 10 minutes.
• Tincture: 2-4 mL before meals for digestion.
5. Digestive Bitters: Enhancing Enzymatic & Bile Secretion
Bitter compounds stimulate the vagus nerve, triggering the release of digestive enzymes, bile, and hydrochloric acid (HCl), all of which are critical for nutrient breakdown and absorption. Gentian (Gentiana lutea) is among the most potent bitter herbs, directly enhancing gastric secretion. Dandelion root (Taraxacum officinale) supports bile production, aiding fat metabolism and detoxification, while artichoke leaf (Cynara scolymus) enhances gallbladder function. These mechanisms make digestive bitters a valuable tool for individuals with sluggish digestion, fat malabsorption or post-meal bloating.
Key Digestive Bitters & Their Functions
• Gentian (Gentiana lutea) – Strong bitter that enhances gastric secretion and HCl production.
• Dandelion Root (Taraxacum officinale) – Increases bile flow, aiding in fat digestion and detoxification.
• Artichoke Leaf (Cynara scolymus) – Supports liver and gallbladder function, improving lipid metabolism.
How to Use:
• Tincture: 1-2 mL of digestive bitters 15-30 minutes before meals.
• Tea: Steep a blend of gentian, dandelion and fennel before meals.
Conclusion: An Integrative Approach to Gut Health
While diet and lifestyle are foundational, herbs offer targeted support by supporting mucosal integrity, modulating inflammation and supporting various digestive processes.
Incorporating mucilaginous herbs (marshmallow, slippery elm), anti-inflammatory agents (licorice, ginger), and digestive stimulants (bitters) provides a comprehensive strategy for supporting gut healthVR
References:
Sturgeon, C., & Fasano, A. (2021). “The Role of the Gut Barrier in Immune-Mediated Diseases.” Frontiers in Immunology, 12, 687875.
Panossian, A., et al. (2021). “Herbal Adaptogens in Gastrointestinal Disorders.” Phytomedicine, 85, 153520.
https://pmc.ncbi.nlm.nih.gov/articles/.PMC7090173/#:~:text=Introduction,migratory%20capacity%20of%20the%20M%CE%A6.
https://pmc.ncbi.nlm.nih.gov/articles/PMC6065514/.
https://pmc.ncbi.nlm.nih.gov/articles/PMC9025446/.
https://pmc.ncbi.nlm.nih.gov/articles/PMC9803890/.
https://pmc.ncbi.nlm.nih.gov/articles/PMC4446506/.
Brianna Diorio holds a PhD in integrative medicine from the University of Natural Medicine and is a clinical nutritionist with a Master’s of Science in Human Nutrition from the University of Bridgeport. She is also a functional diagnostic nutrition practitioner (FDN), an herbal practitioner through the Herbal Academy, a family herbalist through The School of Natural Healing, a NASM certified personal trainer, and a holistic lifestyle coach from the C.H.E.K Institute. Diorio is the host of the Brianna Approved Podcast, which is a podcast for people who like a holistic approach to real science and clinical research on all things nutrition, botanicals and balance. She currently works as a clinician with her private practice that specializes in alternative health, functional medicine and dietary supplements. Diorio works with a vast array of clients and businesses to educate and improve their health and dietary needs.
