1. Peppermint (Mentha × piperita)

• Key compounds: Menthol, menthone
• Actions: Antispasmodic, carminative, bile stimulant
• Preparation: Tea, enteric-coated capsules, essential oil (topical)
• Evidence:
  • Improves symptoms of IBS including cramping and bloating
  • Reduces colonic spasms and gas
• Reference:
  Cash BD et al. (2016). J Clin Gastroenterol, 50(5):363–371. DOI
• Availability: Tea bags, capsules, essential oil in health shops and online

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2. Fennel (Foeniculum vulgare)

• Key compounds: Anethole, fenchone
• Actions: Antispasmodic, carminative, promotes motility
• Preparation: Tea, tincture, chewed seeds
• Evidence:
  • Shown to ease bloating and intestinal discomfort
  • Commonly used for colic and post-meal gas
• Reference:
  Badgujar SB et al. (2014). BioMed Res Int, 2014:842674. DOI
• Availability: Dried seeds, tea blends, tinctures

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3. Ginger (Zingiber officinale)

• Key compounds: Gingerols, shogaols
• Actions: Anti-nausea, prokinetic, anti-inflammatory
• Preparation: Fresh tea, capsules, tincture
• Evidence:
  • Accelerates gastric emptying
  • Helps with nausea and indigestion
• Reference:
  Hu ML et al. (2011). World J Gastroenterol, 17(1):105–110. DOI
• Availability: Fresh ginger, supplements, teas

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4. Slippery Elm (Ulmus rubra)

• Key compounds: Mucilage polysaccharides
• Actions: Demulcent, soothes and coats the digestive tract
• Preparation: Powder mixed with water, lozenges
• Evidence:
  • Effective in soothing GERD, ulcer discomfort and inflammatory bowel conditions
• Reference:
  Langmead L et al. (2004). Clin Nutr, 23(6):1005–1012. DOI
• Availability: Powders, capsules, lozenges online and in herbal shops

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5. Chamomile (Matricaria chamomilla)

• Key compounds: Apigenin, bisabolol
• Actions: Antispasmodic, mild anti-inflammatory, calming
• Preparation: Tea or tincture
• Evidence:
  • Shown to relieve digestive upset associated with stress and tension
• Reference:
  Amsterdam JD et al. (2009). J Clin Psychopharmacol, 29(4):378–382. DOI
• Availability: Teabags, loose flower, tinctures

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6. Licorice Root (Glycyrrhiza glabra) [DGL preferred]

• Key compound: Glycyrrhizin (removed in DGL)
• Actions: Soothes gastric lining, anti-inflammatory
• Preparation: Chewable DGL tablets or tea
• Evidence:
  • Useful in GERD and gastric ulcers without affecting blood pressure (DGL form)
• Reference:
  Biggs V et al. (2009). Altern Med Rev, 14(2):127–138
• Availability: DGL tablets and teas

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7. Artichoke Leaf (Cynara scolymus)

• Key compounds: Cynarin, chlorogenic acid
• Actions: Increases bile flow, aids fat digestion
• Preparation: Capsules or tincture
• Evidence:
  • Clinically effective in relieving dyspepsia and bloating
• Reference:
  Holtmann G et al. (2003). Aliment Pharmacol Ther, 18(11–12):1099–1105. DOI
• Availability: Online as extracts or tinctures

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8. Turmeric (Curcuma longa)

• Key compound: Curcumin
• Actions: Anti-inflammatory, bile stimulant, microbiota-supportive
• Preparation: Capsules or golden milk
• Evidence:
  • Supports gut health and reduces inflammation in conditions like IBD
• Reference:
  Holt PR et al. (2005). Clin Gastroenterol Hepatol, 3(9):841–848. DOI
• Availability: Common in food, supplements and drinks

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9. Marshmallow Root (Althaea officinalis)

• Key compounds: Mucilage
• Actions: Soothes irritation in the digestive tract
• Preparation: Cold infusion or tincture
• Evidence:
  • Forms a protective film over inflamed tissue, supporting gut healing
• Reference:
  Gruenwald J et al. (2007). PDR for Herbal Medicines, 4th ed
• Availability: Online as dried root, tincture or powders

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10. Dandelion Root (Taraxacum officinale)

• Key compounds: Inulin, sesquiterpene lactones
• Actions: Liver-supportive, bile stimulant, prebiotic
• Preparation: Decoction, roasted root tea or tincture
• Evidence:
  • Supports digestion and promotes beneficial gut flora via inulin
• Reference:
  Clare BA et al. (2009). J Altern Complement Med, 15(8):929–934. DOI
• Availability: Sold as roasted tea, loose root, capsules