Digestive Bitters
Bitter flavors may not be everyone's favorite — but your body loves them. Bitters are bitter-tasting herbs, foods, and plant compounds that have been used for centuries to support digestion, stimulate appetite, and promote healthy gut function
Bringing Bitters Back!
Today, bitters are making a comeback thanks to Nutritional Therapy Practitioners (NTPs) and functional health professionals who understand how bitters prime digestion, improve nutrient absorption, and support the body’s natural detox pathways.
Whether you’re working with sluggish digestion, bloating, or poor bioavailability of nutrients, bitters offer a simple, food-first approach to digestive health that your body may be craving!
How Bitters Support Digestion: Mechanisms of Action
Activation of Bitter Taste Receptors
Bitter compounds activate specialized taste receptors — not just on your tongue, but throughout the entire digestive tract. This sends signals to your body to "get ready to digest" by increasing saliva, hydrochloric acid, bile, and enzymes.
Salivation & Enzyme Activation
It starts in the mouth: bitters stimulate saliva production, which contains amylase to begin carbohydrate digestion. This early activation also encourages stomach acid (HCl) and pepsinogen release, both essential for protein breakdown.
Bile Flow & Pancreatic Enzyme Support
Bitter compounds are known to enhance bile secretion from the liver and gallbladder, which is crucial for digesting fats and absorbing fat-soluble vitamins (A, D, E, K). They also stimulate pancreatic enzymes to help you break down proteins, fats, and starches efficiently.
Gut Hormones & Motility
Bitters can help regulate important gut hormones like CCK (cholecystokinin) and GLP-1, which improve motility and promote a sense of satiety.
Appetite Regulation & Inflammation Modulation
Bitters interact with hunger and fullness signals (like ghrelin and leptin) and many have anti-inflammatory and antioxidant properties — helping calm the gut, support the microbiome, and reduce post-meal discomfort.
Bitter Foods with Digestive Benefits
Leafy Greens (arugula, kale, dandelion, radicchio, endive)
Support gut health, feed good bacteria, and help your body make bile to break down fats.
Artichoke
Helps you digest fats and supports liver and gallbladder function.
Bitter Melon
Aids in digestion, supports the liver, and helps balance blood sugar.
Grapefruit & Citrus Peels
Boost your body’s natural detox processes and support digestion.
Turmeric
Calms inflammation in the gut and supports bile flow and a healthy microbiome. Avoid if oxalates are a concern.)
Cranberries
More astringent than bitter, but support gut balance and reduce inflammation.
Green Tea
Promotes microbial balance and aids digestive tone.
Tip! Pair bitter greens with lemon juice, vinegar, or olive oil to balance flavors and boost nutrient bioavailability — especially important for those with low stomach acid or fat malabsorption.
My partner is an herbalist and makes bitter tinctures for our home use using dried plants. Bitter tinctures by Urban Moonshine and Herb Pharm are also excellent choices available for purchase online.
Digestive Bitters (Tinctures)
Digestive bitters are liquid herbal extracts — often delivered in an alcohol or vinegar base — traditionally taken before meals to stimulate digestive function.
Common ingredients include:
Gentian Root — One of the most intensely bitter herbs! Used for centuries to stimulate saliva, stomach acid, and bile.
Dandelion Root — A classic bitter tonic and a personal backyard favorite. Supports liver and gallbladder function.
Burdock Root — A nourishing bitter that also functions as a prebiotic and gentle liver support.
Bitter Melon — Used traditionally in Chinese and Ayurvedic medicine to support digestion and blood sugar regulation.
Wormwood (stronger) & Mugwort (milder) — Easy to cultivate herbs with potent bitter and anti-parasitic properties.
Orange Peel — Adds a bright, aromatic flavor that balances the intensity of bitter formulas.
Ginger — While not bitter, it enhances digestive flow by stimulating stomach emptying and reducing bloating. A perfect complement to bitter herbs.
What the Research Says
A 2021 review in Nutrients confirmed that bitters may support:
Improved gut motility
Better regulation of gut hormones
Relief from bloating, gas, and reflux in some individuals
Use with care: Digestive bitters are potent, and not for everyone. Overuse can cause reflux or nausea in sensitive individuals. Avoid during pregnancy, if you have ulcers, gallbladder disease, or are on medication — always consult your practitioner.
Practical Tips for Using Bitters
Start with food!
Add a small handful of bitter greens to salads before meals
Try citrus zest or peel in teas or dressings
Use turmeric, fenugreek, or bitter melon in warming soups or stir-fries
Use tinctures Mindfully
Start with 1/4 to 1/2 dropper of a digestive bitters tincture on the tongue 5–10 minutes before meals
Tune in to how your body responds — more isn’t always better
For many, food-based bitters are enough!
Ready to Wake Up Your Digestion?
Adding a little bitterness to your daily routine might be the missing link in your gut health journey. Here’s how to get started:
Add 1–2 bitter foods daily — even a few leaves of arugula can make a difference!
Try a small amount of digestive bitters before meals if you're dealing with bloating or slow digestion. Urban Moonshine and Better Bitters are both great bitter tinctures to purchase (Amazon affiliate link).
Start with lemon juice + arugula before a meal and see how your digestion shifts. You might be surprised what just a touch of bitterness can do!
