Explore The 11 Best Herbs for Digestion

lHerbs and spices can support digestion and nutrient absorption, while helping the gut comfortably break down food. There are countless herbs that have traditionally been used to support gastrointestinal wellbeing across the globe, from India to Peru to the Mediterranean to the Middle East and beyond. Each herb brings its own traditional qualities that can help bring ease, comfort and a sense of balance to your digestive system and, as a result, your whole life.

When your digestive system is functioning well, you can experience supported energy levels, general wellbeing, mental clarity, mood and more. That's why it's important to eat a balanced diet, drink plenty of water, lead an active lifestyle, and include herbal allies as part of your daily wellness routine.

Herbs for Digestion

Check out our top 11 herbs traditionally used for digestive wellbeing, featuring some favourites you already have in your cabinet, like cinnamon, turmeric, ginger and peppermint. There are also lesser-known but tried-and-true formulas like psyllium, trikatu and triphala, long valued in supporting gastrointestinal comfort and regularity.

1. Cinnamon
Cinnamon, that comforting spice you know so well, is good for more than just snickerdoodle cookies. Cinnamon has traditionally been used to support digestive comfort since 2800 BC, including by the ancient Romans. Ceylon cinnamon, or "true cinnamon," is native to southern India and has long been a favourite in Ayurveda for supporting healthy digestive function. Ceylon cinnamon is considered higher quality and more suitable for everyday use than its supermarket counterpart (cassia cinnamon).

How to use: Add Ceylon cinnamon to your tea, smoothies, lattes or oatmeal. It's also available as a supplement online and in health food stores.

2. Psyllium
When it comes to herbs for digestion, psyllium is a firm favourite. Psyllium fibre is an easy, convenient way to boost daily fibre intake, which is traditionally associated with digestive comfort and regularity. This plant, from the plantain family, has been used for thousands of years in Traditional Indian and Chinese practice. In Ayurveda, psyllium is traditionally used to support the body's natural cleansing processes in the large intestine.

How to use: Psyllium is available in supplement and powder form, the latter of which can easily be added to smoothies, juice, oatmeal, or baked into pancakes and other baked goods.

3. Trikatu
Trikatu is a classic blend of three traditional spices used to support digestion, ginger, long pepper and black pepper, used in Ayurveda to stimulate agni, or digestive fire. Ginger is valued for its traditional role in supporting gut comfort; black pepper is traditionally associated with nutrient absorption and digestive function; and long pepper is valued for its balancing qualities. Together, they're traditionally used to help the body break down food. Trikatu translates to "three pungents," referring to its bold flavour.

How to use: Trikatu is typically taken as a capsule, or as a powder mixed with warm water and honey.

4. Triphala
Triphala is another well-loved herbal blend with a long history, combining three fruits traditionally used to support the digestive system: amla, bibhitaki and haritaki. Haritaki is traditionally associated with healthy bowel movement; bibhitaki is traditionally valued for its gentle effect on regularity; and amla is prized for its nutrient content. This balanced formula is traditionally used to support overall digestive comfort and regularity.

How to use: Triphala can be found as a capsule or fruit powder, added to water, smoothies and more.

5. Turmeric
Turmeric has a long history of traditional use spanning nearly 4,000 years, playing a significant role in Indian Vedic culture since ancient times. It's traditionally valued for supporting digestive comfort, and has become a well-known addition to modern wellness routines and cooking.

How to use: Turmeric has a vibrant yellow colour and is most commonly used powdered in curries. It can also be added to smoothies, lattes and baked goods, or taken as a supplement, often combined with trikatu.

6. Fennel
Native to the southern Mediterranean, fennel seed has been used in cooking and traditional wellness practices since ancient times, Roman soldiers reportedly ate it believing it made them stronger. In Ayurvedic and Traditional Iranian practice, fennel has long been valued for supporting healthy digestion.

How to use: Fennel seeds can be taken as a supplement, steeped in hot water as tea, or added to recipes. The seeds can also simply be chewed whole after meals, a popular practice in India and Italy.

7. Ginger
Another familiar herb for digestive support is ginger. Ginger root has been used in Traditional Chinese practice for more than two millennia, and plays an important role in Japanese and Indian traditions too. Ginger is traditionally valued for its soothing qualities and its role in supporting healthy digestion and everyday vitality.

How to use: Ginger root can be found in any supermarket. It can be cooked into curries, minced with honey and eaten raw, brewed into tea, powdered into smoothies, juiced into concentrates, or taken as a daily supplement.

8. Licorice
Licorice root is native to Eurasia, with a history of use across ancient Assyrian, Egyptian, Chinese and Indian cultures. Best known as a flavouring agent, licorice root has also traditionally been valued to support digestive comfort. Today, licorice remains a popular addition to a wellness routine, valued for its soothing qualities.

How to use: Most "licorice" candies sold in stores don't actually contain licorice, but anise oil for a similar taste. For traditional use, look for pure licorice root in tea, powder or supplement form.

9. Rosemary
Rosemary, that beautifully fragrant herb famous in Italian cooking, is more than meets the nose. This woody herb, which grows wild across Italy, has a long history of traditional use throughout the Mediterranean and beyond, valued for its aromatic and wellness qualities.

How to use: Rosemary can be enjoyed steeped in tea, infused into olive oil, taken as a herbal supplement, and used in cooking.

10. Peppermint
Fresh and cool peppermint is indigenous to Europe and the Middle East, with a history of traditional use going back to ancient Egypt. It's also mentioned in Greek mythology, Roman writing and the Bible. Today, peppermint remains popular in both Eastern and Western wellness traditions for everyday digestive comfort. In Ayurveda, peppermint is traditionally valued for its refreshing and cleansing qualities.

How to use: Fresh or dried peppermint leaves can be used in teas and cooking. Peppermint oil and leaves are also available in capsules and soft gels.

11. Muña
Muña, also called Andean mint, is native to the highlands of the Andes Mountains. This Peruvian plant has been used by Andean peoples since ancient times, traditionally valued for supporting digestive comfort after meals. The oils in the leaf are traditionally associated with a soothing, refreshing quality. Muña is frequently enjoyed in Peru as a tea, especially after a big meal, and is loved for its bright minty flavour.

How to use: Muña is most popularly prepared as a tea. It can also be added to recipes in place of mint, or found as a supplement or powder.

Whether you're adding herbs and spices like turmeric and rosemary to your cooking, creating delicious smoothies with psyllium or Ceylon cinnamon, or making a cooling licorice or peppermint tea, these herbal allies have a long tradition behind them. Enjoying a balanced diet alongside these traditional herbs has been valued for supporting digestive wellbeing for more than 5,000 years, as part of a path to sustained wellness and conscious living.