Spiced Bitters
Want to spice up the Holidays even more? I have just the thing!
If you are anything like me, you might tend to over indulge in holiday foods, leaving your gut not so happy. But fear not! I have just the trick to help ease your digestion. What is it you ask? Bitters!
But not just any bitters, spiced bitters! Perfect for the fall, holiday meals and the upcoming winter. This is not just a tasty little potion, it is an elixir for health. Gut health that is. Digestive discomfort like heartburn, gas and bloating are not normal and might indicate some underling health imbalances. If you are looking to level up your health with naturopathic medicine, think no further than bitters.
Read below for my suggestions on how to incorporate bitters into your lifestyle. If you read to the bottom there is a concoction waiting for you. You can take this on its own to prepare the body for digestion, mix in drinks, or to help with an upset stomach.
What are bitters?
Bitters are herbs that predominantly have a bitter taste. Our tongues have specific receptors for bitter qualities and in Chinese medicine bitter is one of the 5 essential tastes.
The bitter element comes from a variety of different constituents and thus many plants and herbs taste bitter to us. They are used across many cultures and have a long tradition of use.
Bitter tasting plants play a key role in managing the digestive system and preventing dyspepsia (aka upset stomach)
Bitter substances trigger a sensory response in your mouth that sends a signal to the central nervous system which then sends a signal to your stomach, pancreas and liver to prepare for digestion.
This is otherwise known as “the bitter reflex”.
Bitters aid digestion by:
Increases salivation in your mouth, beginning the process of food breakdown.
Stimulates the release of digestive juices and enzymes from your stomach, pancreas, duodenum and liver.
Better breakdown of food and nutrients to be absorbed more efficiently
Supports liver function
Aids in detoxification and increases the flow of bile
Regulatory effect upon hormones that regulate digestion, appetite and blood sugar
Help repair the gut-wall lining through stimulating self-repair mechanisms
Especially helpful for those eating high-fatty meals or on the ketogenic diet
There are bitter receptors all around our body, not limited to the digestive track - this surprised even me!
We have been evolving alongside bitters for thousands of years. This synergistic medicine was made to help us.
One tradition that is still alive are aperitifs and digestifs, derived from french and latin, meaning, “to open”. These are bitter drinks, typically alcoholic, that are normally served before and/or after meals to support digestion. I remember first learning about bitters through these drinks.
So how can bitters help me?
The modern diet is high in sweets (even carbs turn into sugar) and salty flavors but lacking in bitter foods and this unbalanced combination can make for a sluggish digestive system that affects the rest of our vitality. The modern diet has lost nature’s bitter flavors and lost our connect to food as medicine.
More and more research is suggesting that our gut health has a major impact on our overall health and well-being. 70% of our immune tissues are located in the gut! Poor diets and poor digestive systems lead to a variety of health issues associated with mood, energy levels, metabolic health, hormone health and a weakened immune system. On the contrary, bitters are showing to be lipid lowering, support healthy blood sugar levels, decrease cravings for alcohol, support thyroid health and help with weight loss. Bitters also contain antioxidants and preprobiotics.
Simply put health starts in the gut. (And bitters kick start the gut)
A new approach to health with bitters in mind:
If you want to enjoy natural gut benefits from naturopathic medicine, look no further than bitters. Bitters come in all shapes and sizes: Tinctures, teas, apple cider vinegar, digestifs, but most importantly - bitter foods!
If a shot of apple cider vinegar makes you feel queasy, there are other ways to incorporate bitters. The easiest? Your diet!
Get your bitters in with foods like:
Arugula, broccoli, brussel sprouts, dandelion greens, kale, raddish, sprouts, cacao or dark chocolate, orange peel or cranberries
Bitter herbs:
Green Tea
Artemesia species
Gentian root
Chichory root
Dandelion root or leaves
Angelica root
Barberry or Berberis bark or root
Chamomile flowers
Burdock root
Achillea millefolium (Yarrow) aerial parts
How to use bitters?
Most resources recommend consuming bitters 15 minutes before a full meal or eating bitter greens with your meal. While you may experience an improvement in gut health after one meal, many find an improvement in gut health when taking bitters continuously.
One caveat:
Anyone who experiences acid reflux, has stomach ulcers or other serious digestive issues should consult your doctor prior to starting the use of bitters. Also if you are pregnant or breast feeding. It is possible to have too much of a good thing. This is not intended for medical advice, rather just educational. Getting to the root cause of your gut health is most important! Please consult your doctor before adding any health regime into your daily routine.
If you are curious about your gut health and if bitters are right for you, sign up for a call or appointment with me!
Spiced Holiday Bitter Recipe
Homemade Spiced Bitters
Materials: 12oz Mason Jar
Ingredients:
12oz white rum
1 tbs of fresh orange peel
2 tbs dried dandelion root and leaf (or 6 tbs fresh, chopped finely)
2 tsp fresh ginger
½ tsp cinnamon
6 cardamom pods
*Option for other bitter herbs: 1 tablespoon of gentian root, chicory or berberis root or 1 tsp yarrow aerial parts.
Directions:
- Chop and place a mixture of the above herbs with orange peel in a sterilized preserving jar.
- Add white rum to fill the jar, covering all ingredients.
- Let sit for at least 2 weeks. 2-4 weeks preferably. Shake daily.
- Strain herbs out, label with the date and store herbal preparation in a glass jar or tincture bottle.
Recommend amount: 15-30 drops (0.5ml-1ml) 15-30 minutes before a meal. Most people add it to water and drink. Or add 1-2 dropperfuls to your favorite holiday drink (Cider, apple juice, cinnamon tea, etc.)
Use in a small dropper bottle for best travel size. Herbal Bitter tinctures make it easy to incorporate digestive health on the go.
Want a taste?
I’m currently taking orders for a batch in December. Ready in a week! I added gentian root to mine for its potent bitter properties. 2oz or 4oz tinctures available. Reach out to me @ alchmeyartofhealing@gmail.com to place your order!
With love this holiday season,
Dr. Amanda Rodriguez, ND
Based out of Encinitas, California
(San Diego, North County)