Natural Healing: Bitter is Better Befriending the Bitter Herbs

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Bitters’ benefits

Bitter herbs, in general, can galvanize our digestive systems to function at their peak by stimulating the production of digestive juices and the dispatch of stored bile (necessary for fat digestion and sugar metabolism) from the gallbladder to the small intestine after meals, thus aiding nutrient assimilation. Bile itself is a natural laxative.

Gentle bitter herbs such as dandelion support the liver in detoxification and bile production without inducing dependence on the herb. Dandelion roots have been used for centuries to treat jaundice, the yellowing of the skin that results from a malfunctioning liver. Dandelion flowers are rich in lecithin, a nutrient effective in various liver ailments. The herb also reduces serum cholesterol and uric acid (a factor in gout). Nutrient analyses conducted by the USDA and others have shown that dandelion greens are richer in vitamin A than carrots, and exceed the vitamin B, C, and D content of most other common vegetables. As a diuretic, dandelion leaves help to flush excess water from the body, without depleting the body’s potassium.

The activities of many other bitter herbs are continuously being updated, as we learn more about these fascinating plants. Chamomile, used for centuries as a tonic, has been validated scientifically for its anti-inflammatory, anti-ulcer, antibacterial, antifungal, sedative, liver-stimulating, and dermatological properties. Gentian root—the most bitter plant known—acts on all of the glands and organs of the digestive system, including the gallbladder, pancreas, liver, and kidneys; it is considered particularly promising for the diabetic or pre-diabetic, and also appears to help normalize thyroid function (likely indirectly). Extracts of chicory, whose ground roots are often used as a coffee additive or substitute, have been found in animal studies to inhibit certain types of allergic reactions. Even the humble lettuce is noteworthy in helping to combat asthma, bronchitis, cancer, cardiac conditions, hyperglycemia, and circulation problems.

Changing our diets

So how do we get more of these bitter plants into our everyday diets? The choices are plentiful: they can be used fresh in salads, in soups and other cooked dishes, and in herbal vinegars, teas, or juices. Their extracts also come as tinctures, capsules, or powders.

Cooking the herbs reduces the bitterness but also destroys some phytochemicals and nutrients, so try to avoid cooking for too long (steam or sauté for no longer than a few minutes). Strong bitter herbs such as the bitter melon can tolerate longer cooking times and still retain an assertively bitter flavor.

How much of the fresh or cooked bitter herb is enough? Your taste is a good guide here, as the very bitter herbs can be overpowering even in moderate quantities. Recent studies have shown that humans possess a multitude of bitter taste receptors, so we’re very sensitive to these chemicals. A little as a side dish or mild tea is probably the most satisfying. (For example, to make dandelion tea, simmer 1 teaspoon of ground root per cup of water for 10 minutes; sip before meals or at bedtime.) Even a few drops of commercial herbal bitters in your juice may be to your liking—these formulas commonly contain gentian. Endive leaves in salads are a wonderful addition, but use only a few leaves as a complement rather than as the main salad ingredient. The same goes for other bitter salad constituents such as dandelion or chicory leaves (the flowers of both can also be used).

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