Supporting IBS Naturally

Don't let IBS rule your life.

Welcome back,

This week we are going to talk about tummy troubles that take a toll on millions of people daily.

Do you or someone you know suffer from IBS? Well today is going to be jam packed with practical ways to soothe and support your tummy and herbs that you might want to include in your journey to feeling good.

Ces here! As someone who has experienced IBS, I know firsthand just how frustrating and painful it can be. From constant pain, bloating, and trips to the restroom - it just sucks! Herbalism has really helped me with combating the symptoms that come along with IBS and hopefully herbalism will be able to help you too!

IBS specifically takes a toll on up to 45 million people on a daily basis; women make up 66% of these. Some experience a range of symptoms and can be pretty severe. IBS is the most commonly diagnosed digestive disorder and I think we can all agree that treatment seems to be incredibly hard. The symptoms can include cramping, abdominal pain, bloating, gas, issues in the restroom, fatigue, anxiety, changes in bowel movements, and more.

So, what can we do to support our stomach when gut health is so important?

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Herbs to support stomach health:

Chamomile

If you remember from our post on chamomile, some of the actions it can have are anti-inflammatory, antispasmodic, bitter, and carminative. This is going to be great to help calm and soothe your stomach and digestive system.

Ideas for use

• drink the tea after eating to ease bloating and indigestion.

• a tincture as a more potent tool

• in a bath blend to help externally with inflammation

Chamomile is an approved herbal treatment in Europe to help complaints related to the stomach. In the 12th century chamomile was used to help with constipation as well as painful menstruation. There is a long usage with chamomile for digestive complaints.

Photo by Yaroslava Stupnytska on Unsplash

Fennel

This is most well-known for its digestive aid properties. There are a few studies that have shown that fennel helps the digestive system in one way or another.¹ It has been shown to help with nausea, move gas out of the digestive tract, prevent cramping, stimulate digestion, and can help constipation.

Ideas for use

• fennel and mint tea

• chewing up some seeds

• diffusing to make use of aromatherapy.

• using an essential oil blend to rub on your stomach.

Fennel has been used as a digestive aid for centuries, with its use dating back to ancient civilizations. The ancient Egyptians, for example, used fennel to help ease digestive issues and promote overall health. The ancient Greeks, meanwhile, believed that fennel was a gift from the gods and used it to treat a variety of ailments, including digestive issues. Fennel was also commonly used in traditional Chinese medicine to help regulate digestion and relieve bloating. Its popularity as a digestive aid continued through the Middle Ages and into the early 20th century, with herbalists and natural health practitioners recommending fennel tea and other preparations for digestive issues.

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Turmeric

Everyone knows turmeric to be an anti-inflammatory. It helps to stimulate the production of stomach bile, so this promotes digestion and GI function.

Ideas for use:

• capsules

• a tea blend

• a tincture

Be cautious and speak to your doctor if you are on blood thinners; it is not recommended to take high doses for prolonged periods.

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Peppermint

this is the holy grail! It is antispasmodic and carminative, so this is going to really help to soothe your stomach. There have been many studies on the benefits of peppermint, and they have researched it for IBS. Some experts say it should be what you reach for with stomach issues.

Peppermint has been used as a digestive aid for centuries. The ancient Greeks and Romans were known to use peppermint as a flavoring agent for their food and as a digestive aid. The herb was also used in traditional Chinese medicine for its soothing and calming effects on the digestive system. By the 18th century, peppermint had become a popular remedy for digestive issues in Europe. It was commonly consumed as a tea or infusion after meals to alleviate symptoms such as bloating, gas, and indigestion. Peppermint's popularity as a digestive aid continued to grow in the United States during the 19th century, with many doctors and herbalists recommending it for various gastrointestinal complaints.

Ideas for use:

• tea blend

• peppermint and chamomile tea

• tincture

• capsules

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Ginger

Everyone knows ginger as being the nausea cure, but it can also be a carminative and digestive aid. It can warm the stomach, improve digestion, increase bile secretion, help move food through your digestive tract, and is a really overall good stomach aid.² Avoid ginger if you take heart medication and consult your doctor if you have any concerns.

Ginger has been used as a digestive aid for centuries, with its roots dating back to ancient China and India. In Chinese medicine, ginger was believed to improve digestion and reduce nausea, while in India, it was used as a spice to flavor food and promote healthy digestion. By the 13th century, ginger had made its way to Europe, where it was used both as a culinary spice and a medicinal herb. By the early 1900s, ginger had become a popular remedy for digestive issues in Western medicine.

Ideas for use

• ginger tea

• ginger ale

• ginger candies

• tinctures

Photo by Julia Topp on Unsplash

Dandelion

Not only can the roots be used as a coffee substitute, but it is also really good for your stomach. It is a bitter herb so it will have a wide variety of support for your stomach.³ For safety, don’t take it in conjunction with any other diuretics and talk with your doctor if you’re on any blood thinners. 

Dandelion root has been used for centuries to ease digestive problems, and its medicinal properties were first recorded in the 10th century by Arabian physicians. In Europe, it was commonly used in traditional medicine, and its benefits were noted in herbals such as the 16th-century "Herball" by John Gerard. The Native Americans also used dandelion root for digestive ailments, as well as for other conditions such as skin disorders and even as a food source. Before 1920, it was mainly used in traditional medicine and was not yet widely recognized by modern medicine.

Ideas for use

• a coffee substitute

• a tea blend with chamomile

• as a tincture

• eating the root

Photo by Sandra Seitamaa on Unsplash

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Essential oils to use:

Peppermint oil

This oil is known for its antispasmodic properties, which can help to reduce the spasms in the intestines that cause IBS symptoms. You can also mix it with a carrier oil and massage it onto your abdomen.

Ginger oil

A natural anti-inflammatory and can help to reduce inflammation in the gut. You can inhale the oil through a diffuser or add it to a carrier oil and apply it to your abdomen.

Fennel oil

Known for its ability to relieve bloating and gas, which are common symptoms of IBS. You can also mix it with a carrier oil and massage it onto your abdomen - I personally use this one with Frankincense.

Chamomile oil

This has anti-inflammatory and antispasmodic properties, which can help to reduce inflammation and cramping in the gut. You can inhale the oil through a diffuser or add it to a carrier oil and apply it to your abdomen. It also pairs well with fennel or peppermint for a well-rounded blend.

Lavender oil

Known for its calming and relaxing properties which can help to reduce stress and anxiety that can exacerbate IBS symptoms. You can inhale the oil through a diffuser or add it to a carrier oil and apply it to your abdomen. This blends well with chamomile for a good calming effect.

*It is never recommended to ingest essential oils unless directed by a doctor*

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Food options

• Elimination diet

• Low FODMAP diet

• Removing processed foods from your diet

• Increasing whole foods in your diet

There are many dietary changes you can make to help ease pain with digestion and other issues you may be having. Consult a nutritionist if you have further questions or ask us questions below if you need help getting started!

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Hopefully this quick guide to stomach soothing herbs and oils has helped you better understand how digestion was handled traditionally before modern times. Plants can be a great source of support for you all around, but especially if you need extra support for digestion and pain surrounding IBS.

Photo by Katherine Hanlon on Unsplash

This publication has not been approved by your local health department or the FDA and is not intended to provide diagnosis, treatment, or medical advice. The content provided on this publication is for informational purposes only. Please consult with a physician or other healthcare professional regarding any medical or health-related diagnosis or treatment options. Information on this publication should not be considered as a substitute for advice from a healthcare professional. The claims made about specific products throughout this publication are not approved to diagnose, treat, cure, or prevent disease or ailments.

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1. Mahamood A. et al. "The efficacy of fennel in the treatment of gastrointestinal disorders: a systematic review." Systematic Reviews 2016; 5:45. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4818021/

2. Baser KH. et al. "The anti-inflammatory and analgesic effects of fennel (Foeniculum vulgare Mill.) seed oil." Phytotherapy Research 2005; 19(11): 981-985. Available at: https://pubmed.ncbi.nlm.nih.gov/16317646/

3. Alam MS. et al. "Foeniculum vulgare Mill: a review of its botany, phytochemistry, pharmacology, contemporary application, and toxicology." BioMed Research International 2014; 2014: 842674. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4137549/

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1. "Effects of Ginger on Gastric Emptying and Motility in Healthy Humans": https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6341159/

2. "Ginger and Its Constituents: Role in Prevention and Treatment of Gastrointestinal Cancer": https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4761174/

3. "Ginger for Nausea and Vomiting in Pregnancy: Randomized, Double-Masked, Placebo-Controlled Trial": https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4005434/

1. "Effect of Taraxacum officinale (Dandelion) Root Extracts on the Symptoms of Irritable Bowel Syndrome in Adults: A Randomized, Double-Blind, Placebo-Controlled Trial" (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6589769/)

2. "The Effect of Dandelion (Taraxacum officinale) Root Extracts on the Proliferation of Colonic Cells and the Gut Microbiota: An In Vitro Study" (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7026841/)

3. "Dandelion root and its effects on human health: Comprehensive review of preclinical and clinical studies" (https://www.sciencedirect.com/science/article/pii/S0271531718305950)

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