HERBS FOR BETTER DIGESTION

What is the key to maintaining optimum health?

A properly functioning digestive system, since this will ensure efficient digestion of food and absorption of nutrients by one's body.

Diet, lifestyle and herbs can all play key roles in ensuring that one's digestive system is functioning properly [NOTE: See Jan. 1 post for info on Diet & Lifestyle Changes to improve digestion].

Carminative Herbs

Application: Used for indigestion accompanied by gas and cramping.

How do carminative herbs work?

• Essential oils present in carminative herbs 1) stimulate secretion of digestive juices to facilitate digestion; 2) prevent and relieve stomach and intestinal cramping; 3) prevent and release stomach and intestinal gas.

Examples of carminatives: Fennel seeds, Anise seeds, Caraway seeds, Ginger root, Peppermint leaves, Dillweed or Dill seeds, Cumin seeds, Coriander seeds, Cardamom seeds, Chamomile flowers, Lemon balm leaves, and Cinnamon bark.

When should carminatives be used?

• A cup of tea [dosage for 150 lb person] can be consumed about 15 minutes before each meal [dosage for 75 lb person = 1/2 cup]; OR
• 30 drops [dosage for 150 lb person] of an herbal extract (tincture) can be taken shortly before each meal [20 drops = dosage for 100 lb person] [10 drops = dosage for 50 lb person]; OR
• Approx. 1 teaspoon of seeds can be thoroughly chewed about 15 minutes before each meal.
• Carminative herbs can also be cooked in food, to enhance flavor and to improve digestion.
• Alternatively, carminative seeds, such as fennel, anise, caraway, can be chewed after a meal.
• Alternatively, carminative herb tea or tincture can be taken after a meal to relieve digestive discomfort.

IMPORTANT NOTES:

• Use herbs 6 days per week and take 1 day off.
• Dosages listed for herbal extracts (tinctures) are for "Herb Pharm" & "Eclectic Institute" brands. Be sure to follow directions on herbal extract bottle.
• See Jan 5, 2008 post for more info on herbal extracts (tinctures) and herb teas.

How are carminative herb teas prepared?

• Preparation of infusion from seeds: 1) Crush 1 teaspoon seeds [in coffee grinder or with mortar and pestle]; 2) Place in cup and add 1 cup boiling water; 3) Cover and infuse [steep] approx. 10 minutes; 4) Strain, add small amount of honey if desired, drink.


• Preparation of infusion from leaves: 1) Place 1 heaping teaspoon dried leaves in cup; 2) Add 1 cup boiling water; 3) Cover and infuse [steep] approx. 15 minutes; 4) Strain, add small amount of honey if desired, drink.
• NOTE: For larger batches of tea, use ratio of 1 oz (by weight) of dried leaves to 2 cups of boiling water.


• Preparation of infusion from powdered herb (such as cinnamon or ginger): 1) Stir 1/2-1 teaspoon powder in cup of boiling water; 2) Add small amount of honey if desired, drink.
• Preparation of decoction from roots (such as ginger root): 1) Place 1 cup water in stainless steel or ceramic pot; 2) Add 1 tablespoon grated fresh ginger root [or 3 slices]; 3) Cover and simmer 10 minutes ; 4) Turn off heat and allow to sit 15 minutes; 5) Strain, add small amount of honey if desired, drink.

Hepatic Herbs (aka Liver Tonics)

Application: Used to strengthen the Liver and improve Liver functions, such as the production and excretion of bile into the Gall Bladder. NOTE: Bile plays an important role in digestion.

What are some other Liver functions?

• Carbohydrate Metabolism
• Protein Metabolism
• Fat Metabolism
• Vitamin Storage & Metabolism
• Inactivates Hormones
• Detoxifies drugs, pollutants, artificial food additives, and other toxic substances

Examples of Hepatics: Dandelion Root, Oregon Grape Root

Cholagogue Herbs

Application: Used to stimulate the flow of bile from the Gall Bladder into the Small Intestine. Since bile stimulates evacuation of the bowels, cholagogues also act as laxatives.

Examples of Cholagogues: Dandelion Root, Oregon Grape Root

NOTE: Both Dandelion Root and Oregon Grape Root are mild laxatives, safe for use by children.

When should Hepatics and Cholagogues (Dandelion Root or Oregon Grape Root) be used?

• A cup of tea [dosage for 150 lb person] can be consumed about 1 hour after each meal [dosage for 75 lb person = 1/2 cup]; OR
• 30 drops (dosage for 150 lb person) of an herbal extract (tincture) can be consumed about 1 hour after each meal [20 drops = dosage for 100 lb person] [10 drops = dosage for 50 lb person].

IMPORTANT NOTES:

• Use herbs 6 days per week and take 1 day off.
• Dosages listed for herbal extracts (tinctures) are for "Herb Pharm" & "Eclectic Institute" brands. Be sure to follow directions on herbal extract bottle.
• See Jan 5, 2008 post for more info on herbal extracts (tinctures) and herbal teas.

How are Hepatic and Cholagogue herb teas prepared?

• Preparation of decoction from chopped dried roots: 1) Place 1 ounce [by weight] or 1 cup of chopped dried root in a stainless steel or ceramic pot; 2) Add 2 cups water; 3) Cover and bring to a boil; 4) Simmer for 20-30 minutes; 5) Strain tea, add small amount of honey if desired, drink.

Sources:

• David Hoffman, Holistic Herbal
• Michael Tierra, L.Ac., OMD, The Way of Herbs
• Lesley Tierra, L.Ac., Herbalist, The Herbs of Life

ADDITIONAL NOTES:

• The material provided in this blog is for informational purposes only, and is not intended to replace the advise of your healthcare provider.
• If you are taking any pharmaceutical drugs, have any serious health problems, or if you are pregnant or breastfeeding, consult your healthcare provider before using herbs.

GUIDELINES FOR INTERNAL USE OF HERBS

What is an herb?

• Any plant used for healing is considered an herb.
• Plant parts used as herbs include leaves, flowers, stems, roots, seeds, berries, twigs and bark.

What are some examples of herbs?

• Herbs include common "weeds," such as dandelion, chickweed, mullein and plantain.
• Many culinary spices are also useful herbs, such as fennel seed, cayenne pepper, ginger root, rosemary leaf and garlic bulb.

How are herbs used internally?

• Herbs can be taken internally in various forms: tea, tincture (alcohol or glycerine), paste, syrup, capsules or pills.
  

What is the difference between a beverage herb tea and a medicinal herb tea?

• A beverage herb tea, such as a tea bag soaked in hot water, uses only a small of amount of herb (approx. 1/7 ounce of herb), which is not sufficient for healing purposes.
• A medicinal herb tea typically uses 1 ounce of dried herb (by weight) to 2 cups of water [or 2 ounces of fresh herb (by weight) to 2 cups of water].

How is a medicinal herb tea prepared?

Infusion - Method used for making tea from soft leaves, flowers and herbs with volatile oils (ex: mints, eucalyptus).

1. Place 1 ounce of dried herb in a glass jar, teapot, or stainless steel pot.
2. Add 2 cups boiled water (preferably filtered or purified) and stir, then cover container.
3. Allow to infuse (steep) for 15 minutes.
4. Strain tea and drink throughout the day, preferably warm.

NOTE: To prepare larger quantities of tea, stick to a 1 ounce:2 cup ratio (herb:water).

Decoction - Method used for making tea from coarse leaves, stems, bark, roots and seeds.

1. Place 1 ounce herb in a stainless steel or ceramic pot.
2. Add 2 cups water (preferably filtered or purified) and stir.
3. Cover pot and bring to a boil.
4. Allow to simmer for 20-30 minutes (for coarse leaves) and up to 60 minutes for stems, bark and roots.
5. Strain tea and drink throughout the day, preferably warm.

NOTE: To prepare larger quantities of tea, stick to a 1 ounce:2 cup ratio (herb:water).

ADDITIONAL NOTES:

1. With cinnamon or ginger powder, use 1/2-1 teaspoon powder to 1 cup hot water, and add honey if desired.
2. To make a medicinal herb tea from tea bags: used 3-4 tea bags per cup of water, and infuse (steep) about 15 minutes.
3. For chronic ailments (mild and long-lasting), the daily adult dosage of a medicinal tea is usually 1/2-1 cup three times per day (between 1-1/2 - 3 cups per day). The tea is drunk six days per week, taking one day off.
4. IMPORTANT NOTE: The adult dosage is for an adult weighing 150 lbs, so a person weighing 100 lbs would take 2/3 of the adult dosage [100/150 = 2/3], while a person weighing 75 lbs would take 1/2 of the adult dosage [75/150 = 1/2].
5. For acute ailments (onset is sudden and strong), a medicinal tea is usually taken in frequent small doses of 2 -3 tablespoons every 1/2 hour (between 4-6 cups per day).
6. Only very mild herbs (Ex: catnip and lemon balm) should be given to very young children.
7. Medicinal herb teas are ideal for herbs with a relatively mild flavor that can be used in large doses.

What is a tincture (aka "herbal extract")?

• A tincture, aka "herbal extract," is an herb extracted in either alcohol or glycerine (aka "glycerite"), and then stored in glass bottles.

Why use a tincture instead of an herbal tea?

• Alcohol and glycerine preserve the herb, so tinctures have a long shelf life.
• Since a tincture is ready to use "as is," it's convenient for long-term use of an herb as well as for travel.
• Extremely bitter herbs are easier to take in tincture form than as a tea.

Which should you use: alcohol tincture or a glycerine tincture ("glycerite")?

• Since a glycerine is sweet, it's used for children's tinctures.
• Glycerites are also preferred by adults who prefer not to ingest any alcohol.

NOTE: To minimize the amount of alcohol ingested from an alcohol tincture, place the tincture drops in about 1/4-1/2 cup of boiling water, stir, and allow to sit about 5 minutes (till cool enough to drink). Most of the alcohol will evaporate.

Reputable brands of tinctures?

• "Eclectic Institute" and "Herb Pharm" are two well-recognized and trusted brands that should be available at most healthfood or nutrition stores in 1 fluid ounce or larger bottles.

How is a tincture used?

1. Shake bottle well before each use.
2. Follow dosage instructions on bottle, which typically provide the dosage for an adult weighing 150 lbs [Ex: 30 drops -3 times per day]. Drops can be added to a few ounces of warm water or squirted directly into your mouth and followed with water.
3. To determine the dosage for someone weighing less than 150 lbs: If the dosage for a 150 lb adult is 30 drops - 3 times per day, then the dosage for a person weighing 100 lbs is 20 drops - 3 times/day [100/150 = 2/3 and 30 drops X 2/3 = 20 drops].
4. Children's glycerites will usually provide the dosage for children according to weight.

What is an herbal paste and when would one use it?

• An herbal paste is a powdered herb, such as ginger or cinnamon, mixed with honey.
• An herbal paste is an easy way to give strong-tasting herbs to children.

What is an herbal syrup and what is it used for?

• An herbal syrup is made by combining an herbal tea with honey and/or glycerine.
• An herbal syrup is usually used for treating a cough or sore throat.

Why take herbs in gelatin capsules?

• Gelatin capsules offer a convenient method of taking herbs (in powdered form) for long-term use and for travel.
• Bitter or strong-tasting herbs (such as yarrow, echinacea, dandelion, cayenne and ginger) are easier to take in capsules than as a tea.
• Gelatin capsules are an ideal way to take small doses of an herb.

Any disadvantages to taking herbs in gelatin capsules?

• Some people have difficulty digesting gelatin capsules. However, capsules are more readily dissolved if taken with a meal, or with a minimum of 1/2-1 cup of water or herbal tea.

What are herb pills?

• Powdered herbs mixed with a binder, such as slippery elm, and water, then dried.
• Advantage: Since there is no capsule, the herbs are more easily digested.

Sources:

• Michael Tierra, L.Ac., OMD, The Way of Herbs
• Lesley Tierra, L.Ac., Herbalist, The Herbs of Life
• Lesley Tierra, L.Ac. Herbalist, A Kid's Herb Book

BETTER DIGESTION VIA DIET & LIFESTYLE CHANGES

From a wholistic health perspective, the approach to resolving most health matters involves three basic steps:

• Make appropriate adjustments to one's diet;
• Address any necessary lifestyle changes;
• If required, use herbs to alleviate symptoms and to restore normal organ functions.

The ultimate goal is to restore the body's innate self-healing ability.

Digestive difficulties, such as bloating, heartburn, cramping, excessive flatulence, diarrhea and constipation can often be resolved by making appropriate adjustments to one's diet and lifestyle:

• Eat till you're satiated, but avoid eating till you're stuffed. NOTE: Chewing food thoroughly and eating whole, unrefined foods lead to a sense of satiation, so that one avoids overeating.
• Avoid consuming white flour products (ex: white bread, white pasta, white rice). Why? White flour lacks fiber. Fiber provides a prolonged feeling of satiation, so one is satisfied by eating less (so is less likely to overeat). Fiber also provides long-lasting energy, by slowing down the digestion of carbohydrates (so one doesn't feel the constant need to eat).
• Include fiber-rich foods in the diet: whole grain bread and pasta, whole grains (brown rice, quinoa, oats, wheat berries, etc.), legumes (lentils, mung beans, split peas, black beans, etc.), root vegetables, green vegetables, fruit.
• Include raw sauerkraut or raw pickled vegetables in the diet [Alternatively, one can ingest a probiotic supplement.] Why? Raw fermented foods replenish the intestinal flora (aka beneficial bacteria) essential for optimal digestion and good health. The intestinal flora keep harmful bacteria, molds, yeast, and other microorganisms in check. NOTE: Antibiotics, birth control pills, and steroids can all negatively impact intestinal flora.
• Always eat meals or snacks with a calm state of mind. Why? When one is agitated, digestive secretions are significantly reduced, which leads to indigestion and poor assimilation of nutrients.
• Chew food thoroughly before swallowing. Why? An enzyme in saliva helps to break down carbohydrates. Also, chewing breaks down food into smaller particles, which facilitates digestion and assimilation.
• Strive to set aside "exclusive meal time." Ideally, one should be mindful of one's food. Eating while engaged in other activities, such as reading, watching tv, talking on the phone, or doing paperwork, often leads to poor digestion.
• Avoid drinking large amount of liquid before, during and after a meal (time frame: from 15 minutes before a meal to about two hours after a meal.) Why? Excessive fluid intake dilutes digestive enzymes and secretions, which hampers digestion and prevents proper assimilation of nutrients.
• Avoid drinking very cold or very hot liquids and foods. Why? According to Chinese Medicine, the stomach is a warm environment, so warm food and liquid ensure optimal digestion.
• Basic rule for drinking during a meal: drink up to about 4 ounces of warm water or an herbal tea.
• Relax after a meal, but avoid lying down within about an hour after eating. Also, try to eat dinner no later than three hours before bedtime.

Digestive herbs can be quite useful to prevent digestive distress and to alleviate symptoms of poor digestion.

PLEASE SEE FUTURE POSTING FOR INFO ON DIGESTIVE HERBS.

[Source: Paul Pitchford, Healing with Whole Foods-Asian Traditions & Modern Nutrition - Third Edition]