Digestive Bitters: Missing From our Diet | Vital For Our Health


​Humans have used digestive bitters as natural stomach remedies for centuries.  Ancient Egyptian tombs contained pottery jars with traces of these bitter herbal preparations. The Romans added bitter herbs to their wines to boost digestion. My experience as a Naturopath shows these traditional remedies are vital for modern digestive health, especially when conventional treatments fall short.

What Are Digestive Bitters?

"Though it tastes bitter in your mouth, the medicine is very good for you." 苦口良藥 — Chinese Proverb
Digestive bitters are herbal preparations made from bitter-tasting botanicals, including roots, herbs, spices, and flowers, that work to stimulate and support healthy digestion. These compounds activate the digestive system by triggering the body's natural "bitter reflex," a response that increases the production of saliva, stomach acid, and digestive enzymes - essential elements for breaking down food effectively.

​Incorporating bitters can significantly strengthen digestive function by enhancing these natural secretions. Unfortunately, our modern diets are largely missing bitter flavours, which plays a role in the widespread digestive issues seen today. Reintroducing this traditional support can help restore balance and improve overall gut health.

How modern diets lost the bitter taste

Modern food production has taken bitterness out of what we eat, which has become a causative factor in various digestive health problems. Food processing and industrial farming has removed natural bitter compounds that protected plants from insects and helped our immune system further down the chain.  Consumers started preferring sweet and salty flavours, so food companies complied by removed bitter tastes from products. This has created generations who aren't used to these important flavours that kept our ancestors well by taking them daily in the diet.
Herbalist James Green called this the "bitter deficiency syndrome,"

What are bitters used for today?

Digestive bitters are regaining popularity because they offer amazing health benefits. They improve digestion and support liver and pancreatic function. These compounds help control blood sugar and may improve your mood through the gut-brain connection. Bitters work in two ways: they bind to receptors that boost saliva and vagal tone, and they stimulate local receptors to increase digestive secretions.

The caveat is, if it is a liquid it needs to taste bitter, or it is not a bitter.  Retail products mostly fall woefully short on this vital point, and lack the active compounds needed to work. Why, because they are catering to peoples preferences.  If a consumer thinks a nicer tasting liquid will still do the job, then they will opt for that over the more challenging bitter.  

Professional-grade formulas with traditional herbs like gentian, dandelion, and globe artichoke give you the best digestive support.

How digestive bitters work in the body

​The bitter taste receptors in your body go way beyond the reach and influence of your tongue. They create a sophisticated communication network throughout your digestive system. This is a vital point, as bitters can work in tablets and capsules, bypassing the need to taste them.  Ideally, they are put into use right at the start of the digestive system, which means tasting them.  For those that really cannot take these, tablets will also have a significant and beneficial health effect.  

The role of bitter taste receptors

​Your body's specialized bitter taste receptors (TAS2Rs) exist not just in your mouth but throughout your gastrointestinal tract. These receptors are part of the G protein-coupled receptor family and work as chemical sensors. They detect potential toxins and regulate digestion. Scientists have found 25 different TAS2R subtypes in humans that respond to specific bitter compounds. While these receptors evolved as a defense against toxins, they now play vital roles in metabolism and digestion.

Stimulation of saliva, bile, and gastric acid

​Activated TAS2Rs set off a chain of digestive secretions. Your saliva production increases and releases amylase to break down starch. Your stomach acid production goes up to digest proteins and eliminate pathogens. Bitters also improve bile release from your gallbladder to emulsify fats and help absorb fat-soluble vitamins. They trigger pancreatic enzymes like lipase, amylase, and protease that break down fats, carbohydrates, and proteins.

The vagus nerve and digestive signaling

Your vagus nerve works as the main communication highway between bitter receptors and digestive organs. This cranial nerve,  runs from the brain to the large intestine and controls "rest and digest" functions. When you taste herbal digestive bitters, this nerve sends signals that boost digestive secretions and improve overall function. Poor vagal function can lead to acid reflux, delayed stomach emptying, and irritable bowel syndrome.

What do digestive bitters do for gut motility?

​Digestive bitters substantially affect how food moves through your digestive tract. They boost gastrointestinal contractions and promote efficient food transit to prevent stagnation. Research shows certain bitter compounds affect gut hormone secretion through cholecystokinin (CCK) and glucagon-like peptide-1 (GLP-1). These hormones regulate appetite and digestion. They can also slow down gastric emptying, giving your body more time to digest meals properly and potentially support better blood sugar control.

Top 6 bitter herbs and their digestive benefits

Gentian: Gentiana lutea

A root that is useful to stimulate appetite, support digestion and reduce flatulence.  It can bring relief to mild diarrhoea.
Bitter Tonic: A substance which is bitter tasting and stimulates the upper gastrointestinal tract via the bitter-sensitive taste buds of the mouth and/or by direct interaction with gastrointestinal tissue.  Bitters have a promoting effect on all components of upper digestive function, namely the stomach, liver and pancreas.
Sialogogue: A substance which increases the secretion of the salivary glands
​Cholagogue: A substance which increases the release of stored bile from the gallbladder

Globe Artichoke: Cynara scolymus

Useful for sluggish liver function, loss of appetite and indigestion
Bitter Tonic
​Cholagogue
Choleretic:  Increases the production of bile by the liver
Hepatic trophorestorative: Improves the tone, vigor and function of the liver

Dandelion Root: Taraxacum officinale

Supports indigestion, increases sluggish liver function, and supports healthy gall bladder function.  Also useful to relieve constipation.
Bitter Tonic
Choleretic
Cholagogue
Mild laxative

Nigella: Nigella sativa

Black Cumin seed, supporting indigestion, appetite, and the elimination of parasites
Bitter Tonic
Digestive Aromatic: A substance which is generally pleasant tasting and/or smelling which assists digestion.
Carminative: Relieves flatulence and soothes intestinal spasm.
Anthelmintic: Kills or assists in the expulsion of intestinal worms

Wormwood: Artemisia absinthium

Improves appetite, support indigestion, and reduces flatulence
Bitter Tonic
Anthelmintic
Anti-parasitic

Qing Hao: Artemisia annua

Chinese medicine has used Qing Hao (sweet wormwood, Artemisia annua) for more than 2,000 years to treat digestive issues. 
Bitter Tonic
​Antiparasitic: A substance which inhibits the activity of or kills parasites
​

When to take bitters: before or after meals?

The best results come from taking digestive bitters 15-20 minutes before eating. Your body needs this time to produce essential digestive enzymes and get ready for food. However there are instances when taking bitters after meals can be beneficial.  This is where the advice of a qualified Medical Herbalist/Naturopath is invaluable. 

Who should avoid bitters?

Most herbs come with contra-indications, including the digestive bitters.  That means there are certain groups of people who should not be taking the particular herb in question.  For example: ​Pregnant or nursing mothers should stay away from most bitters. The same may apply to some people with gallbladder disease, gastritis, hiatal hernia, peptic ulcers, or kidney stones. Those with diabetes, liver problems, or those taking medications for blood pressure, diabetes, or blood thinning must seek professional advice before starting on bitters.  A Herbalist will customize your remedy to ensure you are taking the herbs that are safe for you.

Side effects also can be experienced after taking bitter herbs.  If so, they are usually mild and temporary. You might notice nausea, cramping, loose stools, gas, or stomach discomfort. These issues may fade as your body adapts, however if they are taken under the care of a Herbalist, you have a professional to contact and seek assistance from. 

Quality Matters

Retail herbal supplements, including bitters routinely lack active compounds due to the multiple cost cutting techniques widely employed.  The truth of herbal supplement quality on the retail shelves is actually quite shocking.  Efficacy ranges from a marginal level of activity, to none at all.  The problems with herbal preparations on the retail shelves in New Zealand and worldwide are vast. 

Quality matters, if it is not a high quality product taken at the right dosage, it will not work.  Practitioner only formulations from trusted sources are the best products available.   These are sustainably grown herbs with third-party testing and certification.

Conclusion

Digestive bitters provide powerful solutions for modern stomach problems. The bitter taste that many people avoid actually serves as a vital trigger for our digestive processes. My experience of countless patients with digestive issues shows remarkable improvement when they add these traditional bitter herbs to their daily routines.

Several herbs stand out as effective bitters allies: gentian, globe artichoke, dandelion root, nigella, qing hao, and wormwood. These herbs create an integrated approach to digestive wellness that conventional medicine rarely considers.

Most pharmaceutical approaches mask symptoms, but these bitter herbs work with your body's natural mechanisms to restore proper digestion. Many patients experience genuine healing at the source of the problem, not just relief from symptoms. 

Quality plays a crucial role. Retail bitters often contain insufficient concentrations of active compounds, which makes them unreliable for therapeutic purposes. Professional-grade formulations from qualified practitioners who understand proper dosing and contraindications remain the best choice.

Traditional wisdom from our ancestors understood the power of bitter flavors. These ancient remedies offer time-tested relief for people with bloating, indigestion, irregular bowel movements, or those who want better digestive health. 
Vanessa Winter
​Naturopath & Medical Herbalist
BHSc (Deans Award for Academic Excellence), BED, Adv.Dip.Nat., Adv.Dip.Herb.Med., NMHNZ
​Registered with Naturopaths and Medical Herbalists of NZ (NMHNZ)
References
https://stfrancisherbfarm.com/blog/how-to-choose-the-best-form-of-plant-medicine/
https://www.webmd.com/digestive-disorders/what-to-know-about-digestive-bitters
https://health.clevelandclinic.org/digestive-bitters
https://www.healthline.com/health/food-nutrition/how-to-use-bitters
https://bablouie.com/blogs/news/what-are-digestive-bitters-and-are-they-useful-for-gut-health