Digestive health is fundamental to our overall wellbeing, influencing not only how we process food but also impacting our immune system, mental health, susceptibility to disease and more. A healthy gut ensures efficient digestion and absorption of nutrients, supports immune function, and maintains a balanced microbiome. In a world that is becoming increasingly more toxic, many people are looking for more natural ways to support their health and wellbeing, with plant and herb extracts growing in popularity for this very reason. Incorporating specific botanical extracts into our diet may play an important role in holistic gut health. In this article, we explore the importance of digestive health for overall wellbeing, and look at the roles that botanicals, such as marshmallow root, psyllium husk and turmeric, play in supporting digestive wellness.
Why is digestive health so important?
Digestion is central to our overall health, influencing nutrient absorption, energy levels, immune function, and even mood. A well-functioning digestive system ensures the breakdown of food into nutrients, which are then absorbed and utilised by the body, while potentially dangerous waste products are eliminated[1]. Poor digestion can lead to symptoms such as bloating, gas, heartburn, and fatigue. Furthermore, the digestive system is directly linked to the rest of the body, especially the brain, and poor gut health can result in whole body symptoms such as low energy, fatigue and poor mood states[2]. Beyond its primary functions in digestion, the gut plays a pivotal role in:
Immunity – Approximately 70% of the body’s immune cells reside in the gut, making it a central hub for immune activity. A balanced gut microbiome helps protect against pathogens and supports overall immune function[3].
Mental wellbeing – The gut-brain axis is a bidirectional communication system between the gut and the brain. Imbalances in gut bacteria have been linked to mental health disorders such as depression and anxiety 2.
Chronic disease prevention – An unhealthy gut has been associated with conditions like inflammatory bowel disease (IBD), type 2 diabetes and cardiovascular diseases 3.
What does a healthy gut look like?
A healthy gut is characterised by a diverse and balanced microbiome, efficient digestion and regular bowel movements[4]. Key indicators of digestive health include:
Microbial diversity – A rich variety of beneficial bacteria supports various bodily functions and protects against harmful pathogens.
Effective digestion and absorption – The ability to break down food efficiently and absorb nutrients without discomfort indicates good gut health.
Intact gut lining – A strong gut barrier prevents undigested food particles and toxins from entering the bloodstream, reducing inflammation and the risk of autoimmune responses.
Effective elimination – Regular and comfortable bowel movements ensure the efficient removal of waste and toxins from the body, preventing constipation, bloating and digestive discomfort while supporting overall gut health.
Supporting digestive health with botanicals
Incorporating certain botanical extracts can enhance digestive health through various mechanisms. Some of the most well-researched botanicals in this area include:
Marshmallow Root: Marshmallow root has traditionally been used to soothe gastrointestinal irritation. It contains mucilage, a gel-like substance that coats the digestive tract, providing a protective layer that can alleviate inflammation and irritation. This property may make it beneficial for conditions like gastritis, ulcers and irritated or sensitive guts[5].
Psyllium Husk: Psyllium husk is a soluble fibre known for its laxative properties. Similar to marshmallow root, it absorbs water in the gut, forming a gel-like substance that softens stools and promotes regular bowel movements[6]. Regular intake of psyllium has been shown to improve digestion, support the growth of beneficial gut bacteria and aid in managing cholesterol levels[7].
Gentian Root: Gentian root has been used in traditional medicine to stimulate digestion. It contains bitter compounds that enhance the production of digestive enzymes and bile, facilitating the breakdown and absorption of nutrients[8]. Additionally, gentian root has been noted for its potential to support liver function and reduce bloating[9].
Turmeric is renowned for its anti-inflammatory and antioxidant properties, primarily due to its active compound, curcumin. In the context of gut health, turmeric helps maintain the integrity of the gut lining, reduces inflammation, and promotes a balanced gut microbiome[10]. Incorporating turmeric into the diet can support overall digestive health.
Garlic supports digestive health by acting as a prebiotic, feeding beneficial gut bacteria like Lactobacillus and Bifidobacterium, which promote digestion and immunity. Its active compound, allicin, has antimicrobial and antifungal properties that help combat harmful bacteria, yeast overgrowth, and infections. Additionally, garlic aids gut motility, reduces constipation, and has anti-inflammatory effects that protect the gut lining and support overall digestive wellbeing[11].
Nutrigold’s Gastro-Complex capsule formulation contains L-glutamine (an amino acid that is used as fuel by cells lining the colon tract), a blend of Bifidobacteria bifidum and lactis species and a blend of natural botanicals including marshmallow root, turmeric and garlic.
How else can we support digestive health?
Beyond diet, sleep, stress and movement are all important factors to consider when looking to improve or maintain digestive health. Quality sleep allows the gut to repair and regulate important digestive processes, while poor sleep can disrupt the gut microbiome and increase the risk of conditions like acid reflux and irritable bowel syndrome (IBS). Managing stress is equally important, as chronic stress can alter gut bacteria, slow digestion, and contribute to issues like bloating, indigestion, and leaky gut syndrome. Regular physical movement, such as walking or yoga, stimulates digestion, improves gut motility, and enhances blood flow to the digestive organs, reducing constipation and promoting overall gut health. Finally, ensuring adequate hydration is crucial, as water plays a critical role in digestion, helping to dissolve nutrients and move food through the digestive tract.
To conclude, maintaining digestive health is crucial for overall wellbeing, influencing numerous bodily systems beyond the gut. A healthy gut is marked by a balanced microbiome, efficient nutrient absorption and a robust gut barrier. Incorporating botanical extracts such as marshmallow root, psyllium husk, gentian root, and turmeric may provide natural support for digestive health due to their potent effects on gut function and beneficial properties for overall health.
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[7] Brum, J. et al. (2018) ‘Meta-analysis of usefulness of psyllium fiber as adjuvant Antilipid therapy to enhance cholesterol lowering efficacy of statins’, The American Journal of Cardiology, 122(7), pp. 1169–1174. doi:10.1016/j.amjcard.2018.06.040.
[8] Kitić, N. et al. (2024) ‘Spasmolytic activity of Gentiana lutea L. Root extracts on the rat ileum: Underlying mechanisms of action’, Plants, 13(3), p. 453. doi:10.3390/plants13030453.
[9] Lv, X. et al. (2024) ‘Metabonomics and pharmacodynamics studies of Gentiana radix and wine-processed gentiana radix in damp-heat jaundice syndrome rats’, Journal of Ethnopharmacology, 332, p. 118291. doi:10.1016/j.jep.2024.118291.
[10] Hewlings, S.J., Kalman, D.S. 2017. Curcumin: A Review of Its’ Effects on Human Health. Foods, 6(10), e92
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