MARCH 2026: PLANT LORE STUDY GROUP: BOTANICAL DIGESTIVES: GUT HEALTH & HERBAL BITTERS

The March Study group meets in Oakland, Tennessee on March 28, 2026, at 1:00 p.m. Study Group materials cost $10.00 and include Digestive Ginger Syrup & Dragon Well Green Tea.

To attend the Plant Lore Study Group: email Ginger Winn at irish0072@aol.com and request to attend the group sessions.

Good digestive health is an important factor in overall health. It helps ward off digestive issues such as upset stomach, heartburn, diarrhea, constipation, irritable bowel syndrome, and stomach ulcers.

The digestive system plays an important role in immune function through stomach acid and enzymes that sterilize food, and good bacteria in the gut that fights disease and promotes wellness.

THE DIGESTIVE SYSTEM: includes the digestive tract, or GI Tract, which is made up of a series of organs, and the liver, pancreas, and gallbladder. The main purpose of this complex system is to break down proteins, carbohydrates, fats, vitamins, and minerals from the food and drink consumed. This allows the body to use those nutrients.

The Digestive Tract: The digestive process starts as soon as a bite of food is taken. Chewing mechanically breaks down the food, and saliva, a digestive juice, begins breaking the food down at the same time. Once swallowed, the food proceeds down the esophagus into the stomach where stomach acid and enzymes continue the digestion process. Next, the small intestine continues to process what has been ingested, and sends nutrients into the bloodstream, where the body can make use of them. The small intestine is where most nutrient absorption occurs. The large intestine is full of microorganisms, also known as good bacteria, that feast on any undigested food. Before the leftovers are disposed of via stool, the large intestine soaks up any remaining water. The other three organs involved in digestion, the pancreas, liver, and gallbladder, create and store excess digestive juices.

THE GUT: The gut is filled with nerve cells that receive and provide information to the brain. It also produces 90% of the body’s serotonin, a hormone that regulates mood and emotions. The gut-brain axis connects the nervous system of the gut, called the enteric nervous system, with that of the brain, communicating necessary information from one to the other. This axis is also considered the “core stress efferent axis” that orchestrates adaptive responses to stressors of any kind.

The response from the brain influences motility, secretions, nutrient delivery, and microbial balance by stimulating the vagus nerve. In contrast, the response from the gut influences neurotransmitters, stress and anxiety levels, mood, and behaviors through chemical messengers of peptides and hormones. The microbiota of the gut, including a wide variety of numerous microorganisms and bacteria, plays an important role in how nutrients, hormones, and other metabolites are metabolized. This greatly influences how the immune, endocrine, and nervous systems function. A large part of the influence the gut has on the brain via the Gut Brain Axis is due to the gut microbiota.

The longer perpetual digestive symptoms are present, and the longer we live in a state of chronic stress, the more disabled the Gut Brain Axis becomes at communicating from either end. Gut dysbiosis has been directly connected with central nervous disorders such as autism and anxiety-depressive behaviors, and gastrointestinal disorders such as irritable bowel syndrome and leaky gut syndrome.

HERBAL ALLIES FOR GUT HEALTH: TROPHORESTORATIVES: Herbs that support and nourish healthy nervous system function are essential in supporting a healthy Gut Brain Axis, and nervine and nervous system trophorestorative herbs are crucial.

The vagus nerve connects the enteric nervous system and the nervous system of the brain; therefore, healthy vagus nerve function is an important factor for a healthy gut-brain axis.

Incorporating herbs that nourish and tonify nervous system function help the body stay in a parasympathetic, rest and digest, nervous state and only enter a sympathetic, fight or flight, nervous state whenever actually necessary. Issues like chronic stress and inflammation in the gut provoke the brain to start its hormonal stress cascade which pushes the body into a frequent sympathetic nervous state. Trophorestorative herbs include oats, skullcap, blue vervain, and violet.

HERBAL ALLIES FOR GUT HEALTH: MILD ADAPTOGENS: Adaptogens are best used for supporting the Gut Brain Axis only when they are non-stimulating or mild in nature and taken in smaller doses. Mild adaptogens have more of a normalizing effect without always triggering the nervous system to enter a state of “fight-or-flight.” Mild adaptogenic herbs include gotu kola, Tulsi, and schizandra.

HERBAL ALLIES FOR GUT HEALTH: PREBIOTICS: are a type of fiber that serves as food for the beneficial microorganisms in the digestive tract. Prebiotics are non-digestible and they travel through the digestive tract unscathed, so that they can give the gut bacteria what it needs to flourish. Incorporating herbs which nourish and support the microbiota of the gut is an essential part of building a protocol around healthy Gut Brain Axis function. Using prebiotic herbs such as chicory, dandelion, and elecampane daily can help ensure that the beneficial bacteria in the microbiome of the gut are well-fed and nourished.

HERBAL ALLIES FOR GUT HEALTH: PROBIOTICS: are good bacteria that help restore a healthy balance to the gut microbiome, also called intestinal flora. Probiotics need to be fed in order to stay alive, and food for good bacteria is called prebiotics. Probiotics are live organisms that can survive in the digestive tract and offer proven benefits to overall wellness. Probiotic herbs include ginger, licorice, and slippery elm.

DIGESTIVE & GUT HEALTH PROTOCOLS:

·        Reduce stress levels: stress can reduce appetite, slow digestion, and cause diarrhea, indigestion, or constipation.

·        Eliminate sugar and highly processed foods: these foods create ideal conditions for bad bacteria to grow in the gut.

·        Eat plenty of fiber: at least 25gm of fiber a day for optimal colon function. Stock up on whole grains, leafy greens, lean protein, and low fructose fruits.

·        Get plenty of sleep: Poor sleep can negatively affect the gut microbiome. At least 8 hours minimum of sleep per night is recommended.

·        Eat fermented foods that have beneficial bacteria: choose yogurt, kefir, kimchi, sauerkraut and pickled vegetables.

HERBAL ALLIES FOR GUT HEALTH: BITTER DIGESTIVE STIMULANTS: Bitters are an infusion created from predominantly bitter ingredients. These ingredients comprise aromatics and botanicals that can include any combination of herbs, roots, bark, fruit, seeds, or flowers.

The body contains receptors for bitter compounds in the mouth, tongue, stomach, gut, liver, and pancreas. These bitter receptors are built as a “warning” to the body, as most dangerous and poisonous things are highly bitter tasting. The stimulation of these bitter receptors promotes healthy digestion by increasing digestive secretions. This leads to better absorption of nutrients, natural detoxification of the liver, and, via the gut-brain axis, bitters can even have a positive effect on stress. Bitters are a health boost to help the body run more smoothly, from kick-starting the digestive tract, to boosting the immune system. When digestion needs a little support, bitters can facilitate stomach acid and act as a digestive aid, as well as ease indigestion, heartburn, nausea, cramping, bloating, and gas.

Common digestive bitters include angelica, ginger, wormwood, gentian, burdock root, dandelion root, artichoke leaf, chamomile, goldenseal, milk thistle, yarrow, and bitter melon. Foods such as arugula, Brussels sprouts, cacao, cranberries, dandelion greens, kale, and radicchio are naturally bitter and can help support digestion.