6 Ways Herbs Help With Digestion and Gut Health

If you’re on a quest to decrease body weight or accelerate weight loss, you need to pay attention to more than just what you’re eating—your overall gut health plays a big role in weight reduction and overall health, too. In fact, your gut health affects everything from your brain health to immune function. Of course, it is also essential for healthy digestion, nutrient absorption, and weight maintenance.

This is where proven herbal remedies for fat absorption come into place. Herbal remedies have been used in complementary and alternative medicine for centuries, and that’s because they have numerous health benefits. You can use them to improve your gut health and support a healthy weight. How? Keep reading to learn more.

Why Should You Use Herbal Remedies For Fat Absorption?

Poor digestion can lead to bloating, gas, poor nutrient absorption, poor elimination, hormonal imbalance, cravings, increased fat storage, inflammation, slow metabolism, fat gain, and weight gain. A healthy digestive system allows your body to process fats and eliminate waste effectively, which is crucial if you’re trying to lose weight. It also helps to reduce bloating and digestive discomfort.

A balanced diet, regular exercise, healthy lifestyle strategies, and stress management are all non-negotiable for digestive health, fat loss, and weight management. However, some herbal teas and supplements can help too. There are some proven herbal remedies for fat absorption we recommend to our clients who are looking for better gut health and achieving a healthy weight.

The best herbs to support digestion, improve metabolism, and aid in fat loss:

• Peppermint
• Ginger
• Fennel
• Licorice root
• Slippery elm
• Aloe vera

Peppermint for Boosting Digestion and Metabolism

Peppermint is one of the most popular herbs for digestive support, better nutrient absorption, and fat metabolism (1, 2). Peppermint may help to relax the muscles of your digestive tract, which allows food to move through slowly, allowing proper digestion and the absorption of nutrients. Peppermint is a natural antispasmodic herb that helps to reduce bloating and digestive discomfort.

A 2007 study published in Digestive and Liver Disease looked at the benefits of peppermint oil capsules for irritable bowel syndrome (3). They found that 75% of the group that used peppermint twice a day had a reduction in symptoms, while only 38% of the placebo group noticed a difference. A 2018 review published in Alimentary Pharmacology and Therapeutics has found that using peppermint may benefit those with IBS, functional dyspepsia, postoperative nausea, and childhood functional abdominal pain due to its anti-inflammatory, anti-microbial, muscle relaxation-enhancing, psychosocial stress-reducing, and visceral sensitivity-modulating effects (4).

Incorporating Peppermint for Fat Loss

You can use peppermint to aid weight loss, digestion, appetite regulation, and gut health in multiple ways. Peppermint tea before and after meals is one of the easiest ways to ease digestion. The calming scent of peppermint from tea or essential oils may also help to reduce cravings and hunger.

Using in capsule form, peppermint oil is a convenient option for appetite control, reducing microbial gut issues, and supporting gut health. Of course, you can also add peppermint as a whole or dried herb to your salads, dishes, and drinks. Combined with an overall healthy diet and exercise, peppermint may be a great herbal remedy for fat absorption, fat loss, and digestive health.

Ginger For Enhancing Thermogenesis and Fat Burning

Ginger is a staple in traditional Chinese medicine and is one of the most well-known spices for reducing inflammation, decreasing pain, offering antioxidant benefits, and supporting digestion (5, 6), among other health benefits. Ginger offers thermogenic properties, which means that it can increase your body temperature and, as a result, stimulate fat burning and improve satiety (7).

Ginger may help to suppress your appetite, reduce sugar cravings, and prevent overeating (7). According to a 2015 study published in the Phytotherapy Research, ginger may help to reduce appetite and support weight loss (8). Ginger may also increase the production of digestive enzymes, which can help in the reduction of fats (9).

Using Ginger for Weight Loss

There are so many simple ways to use ginger for weight loss and digestive support. You can add it to your dishes, including soups, stir-fries, and casseroles, not only for flavor but for better digestion. It’s a great addition to smoothies and shakes too.

You can make fresh ginger tea by steeping grated ginger in hot water or by adding some to your green tea. This is a great option to soothe digestive discomfort, support metabolism, and reduce bloating. If you are dealing with gut health issues and looking for concentrated benefits, you can try some ginger supplements.

Fennel for Reducing Bloating and Supporting Digestion

If you are looking for a natural option to reduce digestive discomfort and bloating after meals, fennel may be a great option. It is a caminative herb which means that it may help to relax your digestive muscles, reduce lower esophageal pressure, and decrease gas buildup (10, 11). As a result, it may help to reduce bloating, acid reflux, gastroesophageal reflux disease (GERD) symptoms, and stomach ulcers.

Fennel may also help the absorption of nutrients, promote the growth of beneficial bacteria, and support gut health. It may have laxative effects, supporting better bowel movements. According to a 2006 study published in the Journal of the American Medical Directors Association, drinking fennel tea for 28 days helped to improve constipation in elderly participants (12).

Using Fennel for Fat Loss

Using fennel for fat loss and weight loss is easier than you think. You can make fennel tea by adding one teaspoon of fennel seeds to one cup of water and letting it simmer for 5 to 10 minutes before drinking it. You can also chew on roasted fennel seeds.

Both of these habits may help to curb hunger, promote fullness, and reduce overeating, which can lead to weight gain. The added fiber from eating can further improve satiety, digestion, and elimination, supporting your digestion and weight loss goals.

Licorice Root for Supporting Weight Management and Reducing Inflammation

Due to its ability to balance hormones, licorice root may be a great option for reducing inflammation and supporting weight management (13, 14). Hormonal imbalance, especially increased cortisol levels and estrogen dominance, may result in fat gain and increased belly fat. Using licorice may help to reduce that.

Thanks to its anti-inflammatory properties, licorice root may help to reduce gut inflammation and related digestive discomfort, heaviness, and bloating. According to a 2003 study published in the Journal of Endocrinological Investigation, licorice root may help to reduce body fat mass (15). Combined with a healthy diet, licorice root may be a great option for weight loss and weight management (16).

Best Ways to Use Licorice Root

You can use licorice root in a variety of ways to improve digestion, such as tea, extract, or supplement. We recommend making licorice root tea by adding one teaspoon of dried licorice root to a cup of boiling water for 5 to 10 minutes and drinking it before your meals to improve digestion and metabolism.

You may also try deglycyrrhizinated licorice (DGL) supplements to aid weight loss. However, it’s important that you talk to your healthcare professional and follow their recommendation for daily intake to avoid any side effects, such as elevated blood pressure, which can result from prolonged and regular licorice use.

Slippery Elm For Improving Digestion and Reducing Fat Absorption

Slippery elm is a fantastic herbal option for digestion and weight loss. It offers mucilaginous properties, which create a gel-like coating along your digestive tract when combined with water. This can become a protective and soothing layer that may help to lower inflammation, decrease irritation, and reduce gut problems. It may support improved digestion and nutrient absorption.

According to a 2018 study published in the Journal Of Alternative And Complementary Medicine, slippery herbs may also have prebiotic potential, supporting gut microbiome balance (17). It may help to reduce the absorption of unhealthy fats and, as a result, may reduce bloating, improve indigestion, and reduce digestive discomfort. According to a 2020 paper published in Nutrition Research, an herbal formula of slippery herb combined with peppermint, aloe vera, curcumin, guar gum, pectin, and glutamine may help to reduce upper and lower gastrointestinal symptoms (18).

Incorporating Slippery Elm in a Fat-Loss Plan

Using slippery elm for its health-promoting properties including weight management and digestion is simple. You can add slippery elm bark powder to your teas, smoothies, and shakes. You can also simply mix it with water. If you find it more convenient, you can also find it in a capsule form.

Drinking slippery elm tea before your meals is a convenient way to support your digestion and reduce digestive discomfort. Supplementing with slippery elm may support a healthy metabolism and weight management. As with all the herbal remedies in this article, you can’t forget about a healthy diet and exercise. Combined with these lifestyle strategies, slippery elm may help to set you up for success.

Aloe Vera for Promoting Healthy Digestion and Metabolism

Aloe vera is a true superhero for gut health support. It has a gel-like consistency, which can reduce inflammation, calm irritation, and soothe any pain. It may aid in the repair of your gut lining, making it a great option for those with leaky gut syndrome. As a result, it may improve nutrient absorption, fat metabolism, and digestion.

According to a 2024 research published in the Journal of Functional Foods, aloe vera may reduce inflammation, suppress glycemic responses, and increase fullness (19). It can also reduce bloating, improve constipation, and regulate bowel movements. According to a 2018 review published in the Journal Of Neurogastroenterology And Motility, aloe vera may help with IBS symptoms if used short-term (20). If you are looking for healthy digestion, better metabolism, and weight management support, aloe vera is an excellent option.

Using Aloe Vera for Fat Loss

Aloe vera is a versatile herbal option for fat loss and digestive health. You can drink aloe vera, add aloe vera to your juices or smoothies, or take aloe vera supplements. We recommend drinking a small amount of pure aloe vera juice on an empty stomach first thing in the morning to kick-start your digestion. Alternatively, you can blend a little piece of aloe vera into your green juices, smoothies, or shakes as a metabolism boost.

Taking aloe vera supplements is a convenient way to experience its benefits while living a busy lifestyle. It’s important that you choose high-quality, preservative-free aloe vera products. Only use small amounts, as too much may cause digestive discomfort. As with all the herbal remedies mentioned in this article, combine with a balanced diet and regular exercise to achieve your weight loss goals.

Experience the Health Benefits of These Herbal Remedies

The top proven herbal remedies we recommend for better digestion include peppermint, ginger, fennel, licorice root, slippery herb, and aloe vera. These herbs help fat absorption, support digestion, aid metabolism, and allow better overall gut health. We encourage you to combine these herbs with a healthy diet and regular exercise for optimal weight-loss results.

If you are looking for further advice on how to use any of these dietary supplements to promote weight loss, digestion, and gut health, we recommend that you reach out to us. If you are dealing with chronic symptoms or complex health issues, our practitioners can help you find the root cause of your issues, address these underlying imbalances naturally, and regain your health and well-being. We invite you to set up an appointment with our office here.