Ease Holiday Overload: Herbs and Habits for Better Digestion
The holidays often bring with them indulgent meals and sweet treats.
While these festive foods are a joy to share with those we love, they can leave our digestive systems feeling a bit overwhelmed.
Heavy foods and excess sugar can take a toll on our digestion, making it harder for our bodies to absorb the nutrients we need.
Thankfully, there are some simple, natural ways to support healthy digestion and get back on track after the holidays.
Let’s take a look at how herbs, mindful eating, and a few practical tips can help.
Start with Bitters
Bitters have been used for ages to get digestion going. They work by stimulating the production of digestive enzymes and bile, which helps ensure that everything we eat is broken down properly.
One option is to make your own bitter tincture with orange peels, dandelion root to support bile flow, and lemon balm to relax the system. This tincture can be taken on its own or added to water. If DIY isn’t your thing, ready-made bitter tinctures are widely available and easy to use.
Another way to incorporate bitters is by eating a leafy green salad with things like arugula and dandelion leaves before dinner. This practice was common years ago because those greens were naturally bitter and helped prepare the digestive system for the meal. While many modern greens are less bitter than they used to be, they can still make a great starter to support digestion.
Chamomile is another versatile option. Brew it a little longer than usual will bring out its bitter properties for a before-dinner digestive boost. Or, enjoy it as a calming tea after your meal to help wind down.
Fennel seeds are fantastic, too. You can grind them and sprinkle them over roasted veggies or add them to marinades. Or, just chew on a few seeds after a meal. They’ll help with digestion and freshen your breath at the same time.
Cooking with Digestive Herbs
Many herbs that are great for digestion are also staples in the kitchen, making them super easy to work into your meals.
Thyme, rosemary, ginger, peppermint, fennel seed, and chamomile are some of the easiest to find and most versatile options. They’re not only good for you but also taste amazing.
These herbs can be used in teas or added to your cooking. Here are a few ideas:
- Ginger: Toss fresh ginger into stir-fries, soups, or baked goods.
- Chamomile: Brew as a tea or use the flowers in homemade desserts.
- Fennel Seed: Sprinkle over roasted vegetables or incorporate into marinades.
- Peppermint: Try a warm cup of peppermint tea after dinner.
- Thyme or Rosemary: Both of these are wonderful cooked with most main dish meats in a meal.
When your food is digested well, your body gets more out of it. As food is broken down, it’s reduced to its smallest, most usable parts—like vitamins and minerals. These nutrients are what your body absorbs and uses to keep everything running smoothly.
Why Digestion Matters
Our digestive system is like a donut—a continuous tube that runs from our mouth to our other end. This “tube” is designed to process food and absorb only the tiniest nutrients into the bloodstream. Everything else stays within the digestive tract and eventually leaves the body.
When digestion isn’t working well, larger food particles can end up where they don’t belong. This can trigger immune responses and lead to issues like leaky gut syndrome. In leaky gut, the cells lining the stomach lose their tightness, letting particles slip through into the body. Over time, this can cause all kinds of problems, including autoimmune diseases.
Tips for Better Digestion
Aside from using herbs, a few simple habits can make a big difference for your digestion:
- Chew Your Food Well: Digestion starts in the mouth, so take your time and chew thoroughly.
- Relax While Eating: Good company and a calm environment can go a long way. Stress can mess with digestion, so try to enjoy your meals without distractions.
- Eat Until You’re Satisfied, Not Stuffed: Overeating puts extra strain on your digestive system. If you grew up being told to “clean your plate,” this habit might be tough to break, but it’s worth it. I know this because I was part of that era.
Carminative Herbs: Nature’s Digestive Helpers
Carminative herbs are a group of herbs that specifically help with digestion, reducing gas and indigestion. They’re warming and stimulating, which helps move things along when digestion feels stuck.
These herbs are common in cooking and make great teas, too.
You’ll recognize these popular carminatives:
- Peppermint: Soothes indigestion and reduces gas.
- Thyme: Contains thymol, which helps with bloating and inflammation.
- Fennel: Reduces flatulence and supports the liver.
- Ginger: Stimulates digestion and helps with nausea.
- Rosemary: Supports both digestion and liver function.
These herbs contain volatile oils, which give them their flavor and aroma. These same oils help expel gas, ease bloating, and even support respiratory health by reducing inflammation in the bronchial tubes.
A Fresh Start After the Holidays for Better Digestion
As the holiday season winds down, it’s a great time to reset. Focus on simpler meals with smaller portions, and make an effort to include herbs and practices that support digestion.
Whether you’re sipping fennel tea, enjoying a leafy green salad, or just taking the time to chew your food well, these small, simple changes can make a big difference.
Supporting your digestion doesn’t have to be complicated. A few tweaks here and there can help you feel better and get more out of everything you eat.
