Table of Contents
Table of Contents
When you’re suffering from uncomfortable gut symptoms like heartburn, bloating, gas, nausea, and cramps, you want something to give you fast relief. Digestive bitters promise that relief, but do they really work?
Digestive bitters, including the formula known as Swedish bitters, date back to the early 1700s when enterprising Swedish physicians began experimenting with combinations of bitter herbs, spices, leaves, roots, and fruits to create marketable tonics. Some of these formulas are still popular today, and proponents claim that the benefits may go beyond easing digestive symptoms to help with appetite and support a healthy body weight.
Research appears to support some of these claims, but the effects of digestive bitters haven’t been well-studied in humans — and using them may not be safe for everyone. For long-term relief from digestive distress, you may be better off taking a holistic approach to gut health.
Digestive bitters get their name from the bitter tastes of their ingredients, which may include:
The bitter compounds in these ingredients travel to your gut, where they bind to specific types of taste receptors in your small intestine and colon. Known as taste 2 receptors, or TAS2Rs, these proteins trigger a series of signals between cells that appear to support healthy digestion.
TAS2Rs have many subtypes, and researchers don’t yet know how different bitter compounds interact with each type. Most studies on bitters and bitter compounds have been done in animals or on cells, and the evidence from human studies is mixed. But some results suggest that taking digestive bitters—or eating bitter foods—may support healthy gut function.
The benefits of digestive bitters for digestion may begin before they reach the gut. Bitter compounds naturally support healthy saliva production. Saliva contains enzymes that break down carbohydrates and fats and prepare food to pass into the stomach.
When bitter compounds travel to the gut, they activate one or more TAS2Rs on the surface of cells called enteroendocrine cells (EECs). In response, EECs release digestive hormones like cholecystokinin (CCK), which prompts your body to:
This series of processes helps your body extract nutrients from the food you eat and ensures everything stays moving as it should.
Other gut hormones influence how hungry you feel and how much you eat. Activating bitter taste receptors (by consuming bitter foods, for example) may support these processes by:
Together, these effects may cause you to eat less and feel full for longer, which can be helpful if you’re trying to maintain a healthy weight.
Bitters aren’t the only compounds that interact with EECs. The microbes in your gut and the byproducts they produce as they break down food can influence digestive processes to produce effects similar to those of digestive bitters, including promoting CCK release and stimulating PYY and GLP-1. Short-chain fatty acids, a group of byproducts made by microbes that feed on fiber, have also been shown to help support healthy appetite and weight.
Recommendations vary on when to take digestive bitters. Based on the limited research, it may help to consume bitters before eating to support your gut and digestion. In human studies, researchers administered bitters 30 to 60 minutes before participants ate a meal or had a nutrient drink.
How much you take depends on the type of formula and its potency. Follow the manufacturer’s dosing instructions, or talk with a qualified health practitioner to determine the right amount for you.
Digestive bitters may not be right or safe for everyone. According to the Cleveland Clinic, taking digestive bitters if you don’t need them can cause the same kinds of symptoms the formulas are supposed to regulate, including bloating, cramping, and heartburn. Some ingredients used in bitters can have a laxative effect and may cause loose stools or diarrhea.
You shouldn’t take bitters at all if you have certain digestive conditions, including:
It’s best to talk with a doctor or specialist before starting digestive bitters to rule out these or other underlying conditions that could be causing your digestive problems. And always check with your doctor about potential interactions with any prescriptions you’re taking; bitters may change how your body processes some types of medications and either make them less effective or increase the potential for toxicity.
Eating bitter foods may have the same potential benefits as taking digestive bitters—and they’re a lot more delicious than you might think. You can get bitter compounds from a lot of familiar foods, including:
In addition to adding these foods to your diet, making other changes like removing foods high in fat, salt, and sugar, and increasing your intake of whole and minimally processed foods can also promote gut health.
Add more bitters to your diet with these tasty recipes!
References:
DISCLAIMER: These statements have not been approved by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent disease.
