EVERYTHING IS BETTER WITH BITTERS

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I love bitters. I think everything is better with bitters. Their sharp, pungent flavor tantalizes the taste buds and really gets the digestive juices flowing.  Bitters are a foundational part of herbal medicine and scientific studies back up what herbalists have known since the first century. 

Liver and gallbladder health

Bitters have long been associated with liver and gallbladder support. In traditional Chinese medicine, herbs like Coptis (Huanglian) are considered bitter and are believed to clear heat and detoxify the liver, as well as improve eyesight. Modern studies have shown that Coptis and its main alkaloid, berberine, possess convincing effects on treating various liver diseases, including acute and chronic liver injury, fibrosis, and liver cancer. These effects are attributed to their ability to upregulate the activity of superoxide dismutase, reducing oxidative stress, and preventing hepatocyte injury by reducing serum total bilirubin levels.

Coptis can be taken as a liquid tincture or in dry herbal form as capsules. Coptis extract helps clear the heat from the GI tract which can lead to stomach ulcers, mouth sores or gum infections.  Other indications for the use of Coptis are abdominal pain, an intestinal infection of parasites, skin infections, boils or ear infections.

Detoxification

The detoxifying properties of bitters are well-documented. Bitters, such as dandelion root, gentian root, and burdock root, have been traditionally used to support liver function and detoxification processes.  Bitters activate taste receptors that signal the brain to release hormones like cholecystokinin (CCK). CCK stimulates the gallbladder to contract, releasing bile into the small intestine

These same bitters stimulate the liver to make bile. This bile serves as a medium for excreting waste products, including toxins, dead blood cells, and excess cholesterol. 

Once toxins are processed by the liver, they are incorporated into bile. This bile is then stored in the gallbladder and released into the small intestine during digestion. The bile, along with its toxin load, combines with fiber and is excreted from the body.  How beautiful the detoxification process truly is!

Digestive health

Bitters have been traditionally used to aid digestion. They stimulate appetite, increase saliva, and enhance gastric motility.  Herbs like dandelion root, gentian, and burdock stimulate the release of stomach acid and bile.  Ginger is a warming bitter herb that helps calm an upset stomach or cramping.  Chicory root can help regulate blood sugar and bowel function. Wormwood is one of the bitterest of bitters! Not only does it stimulate bile secretion and bile flow, but wormwood has been used for centuries to help clear parasites from the bowel.  

weightloss

Yes, the wonder of bitters does not stop with detoxification and better digestion.  Bitters may also play a role in weight management. Recent studies indicate that bitters can stimulate the secretion of gastrointestinal hormones like glucagon-like peptide 1 (GLP-1).  GLP-1 can help reduce appetite, increase satiety and help the body burn calories…all of this from some wonderful little herbs!  Let me break this down a bit for you:

Both GLP-1 and bitter compounds activate key receptors in the gut.  The activation of these receptors signal fullness, thus reducing hunger.  We learned above that bitters improve digestion. They do this by improving gut motility; no more feelings like your food just sits there.  Bitters stimulate the release of bile, stomach acid and digestive enzymes, everything your body needs to fully digest and absorb your meals.  

GLP-1 and bitters help improve blood sugar levels by stimulating insulin secretion and also suppressing the release of glucagon.  (Glucagon is stored blood sugar.) Bitters do this because they contain plant compounds that are actually antioxidants. These polyphenols simply help our body work better. The lesson here?  Eat more bitter plants!

bitter foods

If you want the health benefits found in bitter foods, you will have to expand your diet. In America, the bitter compound has all but been bred out of our foods.  Brussels sprouts and oats are just two examples of bitter foods that are no longer bitter.  Modern agricultural practices have removed these healthy compounds from the foods.  To supplement bitters in your beverages, add them to your water or teas, or to take with each meal for better digestion, connect to my dispensary here: Strong Meridian Better With Bitters. 

When growing your own bitter foods, reach for organic, old-world or heritage produce where careful cultivation nourishes these delicate and important compounds.  Dandelion greens, broccoli rabe, arugula, endive and apple cider vinegar are common bitters.  What homeowner has not been blessed with dandelions? Indian cultures rave about bitter melon or bitter gourd. Slice thinly over a salad or simmer in water.  

Grow heritage Brussels sprouts, spinach, radishes and kale alongside the garage or in large pots.  Give them a little shade and water as needed-they grow happily like weeds!   I love bitters. I make my own bitter digestive tinctures. Here are two fun recipes I make all the time.  Enjoy!

Beginner Bitters

2 oz organic dried dandelion root

1 oz dried artichoke leaf

Peel from one cleaned organic orange

10-14 oz vodka or organic apple cider vinegar

Directions

1. Coarsely chop citrus peel.
2. Place peel, dandelion root and artichoke leaf into clean pint jar. 
3. Fill with vodka or organic apple cider vinegar.
4. Secure the lid on the jar and label.
5. Let sit for one week. Shake once a day.
6. In one week, strain and discard solids. Pour bitters into small jar. Label.

Pear Bitters

24-32 oz glass jar

½ firm pear

1 tsp gentian

6 cardamom pods, crushed

1 tsp coriander seed

1 tsp fennel seed

3 star anise

2 whole cloves

Peel of ½ an orange

1 ½ -2 cups vodka or organic apple cider vinegar

Directions:

1. Combine all ingredients in a large glass jar. Top off with vodka or organic apple cider vinegar.
2.  Place out of the sun for 1-2 weeks. The more time it sits, the more flavors develop. 
3. After 1-2 weeks, strain. Discard solids. Pour into glass container.
4. Take 1 tsp before each meal or place up to 1 Tbl in sparkling water or club soda for a tasty beverage.