Bitters

    Bitters are a great addition to your diet to promote gut health. When you take a bite of a bitter food or herb, the bitter receptors on your tongue, stomach, gallbladder, and pancreas spring into action, kick-starting the production of digestive juices like stomach acid, bile, and enzymes. These juices break down food and assist in nutriente bsorption. The bitter taste that sets all this in motion is thanks to a cocktail of chemical constituents, including volatile oils, alkaloids, and sesquiterpene lactones.

    Bitter foods are also rich in prebiotic ibers. These fibers are the favorite food of your gut's friendly bacteria, helping them thrive and maintain a healthy balance.

    Bitter foods increase the tone of the lower esophageal sphincter (LES) to help keep stomach contents flowing in the right direction. They also boost the production of mucus and may help to improve symptoms of IBS.

HOW BITTERS WORK

    Bitters are rich in compounds, such as terpenes and alkaloids, that trigger a response in the bitter receptors in the back of the tongue. This bitter taste sends a signal to your brain, which then sends a message to your gut saying, "It's time to get to work!"

    This message triggers the release of several hormones involved in digestion, including gastrin, which is like the foreman of the digestive process. One of the many jobs of bitters is to kickstart your appetite, getting your body ready to receive and process food. Bitters also prompt the release of digestive juices from the pancreas, duodenum, and liver, including bile salts to assist in breaking down food and helping with nutrient absorption. So, in essence, bitters are like the wake-up call that gets your digestive system up and running.

What else do bitters do?

-Improves protein and mineral digestion and absorption

-Improves breakdown of fats and fat-soluble vitamins A, D, E, K

-Reduces gas and bloating

-Relieves occasional heartburn

-Promotes regular bowel movements

-Reduces food sensitivities

-Breaks down microbes and prevents SIBO & yeast overgrowth

-Reduces sweet cravings and regulates blood sugar

-Reduces inflammation

-Promotes self-repair processes along the digestive tract, including the gut lining

- Supports the liver and improves detoxification

-Stimulates the vagus nerve

BITTER FOODS:

 Dandelion greens

 Kale

 Arugula

 Orange zest

 Chamomile tea

 Dandelion root tea

 Bitter melon

 Radishes

 Jerusalem artichokes

Cranberries

Chicory

Dark chocolate

Broccoli

Brussels sprouts

Beet greens

Endive

Cilantro

Green tea

Coffee

Bitter herbs:

Angelica root

Artemisia

Artichoke leaf

Barberry root

 Black walnut leaf

Burdock root

Calamus root

Chicory root

Cinchona bark

 Citrus peel

Dandelion root and leaf

 Devil's club root

Gentian root

Goldenseal

 Horehound

 Licorice root

 Mugwort

 Quassia bark

 Rosemary

 Sarsaparilla

 Star anise

 Oregon grape

 Orris root

 Wild cherry bark

 Wormwood

 Yarrow

WHEN TO USE DIGESTIVE BITTERS

    Bitters are best consumed either first thing in the morning or even before each meal (15-30 minutes) to optimise digestion. You could try eating a bitter salad before the rest of your meal, or include bitter vegetables alongside your protein source at dinner.

    When it comes to incorporating more bitters into your diet, we know that it can be hard. Bitters are, by definition, bitter, and may not Always gel with your taste buds! Studies have shown that you are less likely to like these foods too if you were not exposed to them in childhood. The good news is that there are some things you can do however to improve their taste. You could consume them with healthy fats (like avocado, nuts, and olive oil) or spices (and mustard, ketchup) to help mask the bitter taste. Another method to help tasters accept the vegetables is by cooking through steaming, boiling or broiling them prior to serving, which decreases the bitterness. When it comes to bitter supplements, take them according to the dosage on the label, which can range from as few as 3–5 drops to as Much as one teaspoon, depending on the strength of the herbs. Each herb should be evaluated individually regarding its use in pregnancy. Bitters are not recommended for individuals suffering from gallbladder disease or obstruction of bile. While bitters have been flagged to potentially induce symptoms in people with peptic ulcers, they may also help facilitate the healing of these lesions if dosed appropriately.