What if I told you that there were certain foods, herbs, and spices that could simultaneously improve your gut, respiratory, immune, skin, mental, and cardiometabolic health? Would you think, that’s too good to be true! Well, I’m here to tell you, it’s not. The amazing items that can do all these things, and more, are the diverse and readily available bitter foods, herbs, and spices.
From here on out, to keep things clear and easy, I will be referring to bitter foods, herbs, and spices as simply ‘bitters,’ or ‘bitter substances’. If you’re ready to take a deep dive into the world of bitters, let’s go!
What are bitters, and why are they important?
Bitters are foods, herbs, and spices that activate the bitter taste receptors on the tongue, at the back of the throat. These bitter taste receptors (also called TAS2R) are present in many different organ systems. They have been found in our digestive tract, respiratory tract, lymph nodes, skin, uteri and testes, heart, and brain.
Bitter foods, herbs, and spices are vital for tonifying, and invigorating our various organ systems, such as our digestive system. They also play a role in appetite stimulation and regulation, blood sugar management, metabolic detoxification, immunity, cardiovascular health, and even our mental health.
Scientific research is starting to uncover the vast actions of bitters on our physiology. I have provided a comprehensive list, and explanations of the many benefits of bitters, further below in this post.
Americans are suffering from a bitters deficiency
Over the past 50-100 years or so, the amount of bitter foods regularly consumed in the American diet has plummeted. At the same time, processed and ultra-processed foodstuffs in our daily diets have shot up drastically. This double whammy may have set Americans up for the cardiometabolic, and obesogenic firestorm that we currently find ourselves in.
The bitter taste aversion is a safety mechanism that protects us from eating poisonous plants, which often can taste bitter. This may be why so many people are repulsed by bitter foods. As children, we are especially sensitive to bitter foods, as our tiny bodies would be less capable of processing any potential poisons that were ingested. So you’ll find that little kids prefer milder, and sweeter foods. Eventually, this bitter sensitivity subsides with maturity. Thus, we can learn to enjoy the bitter taste over time, as our palates are malleable and adaptable.
Bitter foods, herbs, and spices are the missing link in our daily nutritional intake. They can help us adjust to our rapidly changing, and increasingly processed, food environment. Unlike other cultures and medicinal systems, like TCM or Ayurveda, bitter foods are not built into the modern American foods menu. While other cultures consistently consume bitter foods and beverages, sometimes both before and after meals, this is rarely practiced here in the United States. But, it wasn’t always like this.
Our modern dietary practices, and food environment are not inclusive to bitter foods. They are not emphasized, nor promoted for good health and longevity. It almost feels like this secret that people have to uncover on their own, which is tragic in my eyes. I want to shout their health benefits from the rooftops! It’s time to reclaim the age-old practice of consuming bitter substances. Our very well-being may be at stake if we do not.
Bitter foods example: Dandelion leaf
Examples of bitter foods, herbs, spices, and beverages
Bitter foods
| Kale | Cabbage | Brussel Sprouts | Broccoli |
| Arugula | Green/Red Endive | Spinach | Artichoke |
| Mustard Greens | Dandelion | Cranberry | Grapefruit |
| Lemon Peel | 70% and above Dark Chocolate | Kumquat | Bitter Melon |
Bitter herbs
| Ginger | Schisandra | Burdock | Gentian |
| Angelica | Blue Vervain | Motherwort | Milk Thistle |
Bitter spices
| Turmeric | Anise | Fenugreek |
| Oregano | Cumin | Thyme |
Bitter beverages
| Coffee | Green Tea | Unsweetened Cranberry Juice |
| Chamomile Tea | Ginger Tea | Apple Cider Vinegar |
How bitter foods/herbs/spices positively impact our health:
1. They are like personal trainers for our digestive system
Bitters start working their magic as soon as they hit our tastebuds. They stimulate the release of salivary enzymes in our mouth, initiating the digestive process. They then travel along our digestive tract, pinging the receptors of several important gut hormones like gastrin, ghrelin, cholecystokinin, and natural glp-1s. These hormones are responsible for appetite, good digestion, and satiety.
They prompt pancreatic digestive enzymes, and encourage bile flow from the gallbladder. Both of these are needed for proper digestion, and absorption of nutrients from our food. They activate our Vagus nerve, and enteric nervous system, along with stimulating smooth muscle contractions along our digestive tract. This encourages the correct breakdown, and movement of food through it.
Bitters are prebiotics too, feeding our helpful gut microbes. Bitter substances can ease constipation, bloating, gas, indigestion, heartburn, and many other digestive complaints. Bitters can best be described as digestive tonics that rejuvenate, and support digestion.
2. Support liver & gallbladder function
As I stated in the above section, bitter substances gently prompt bile release from the gallbladder. This bile release detoxifies and cleanses the liver. Bitters also support other hepatic detoxification processes, and help restore good liver health.
3. Improve blood sugar management & metabolic health
Bitters increase insulin sensitivity, and modulate glucose metabolism. They can balance blood lipids, and are a fantastic weight loss ally.
4. Aid respiratory health
Bitter substances stimulate the bitter receptors lining the respiratory tract, boosting immune function. They can also relax smooth muscle cells in the lungs, potentially soothing respiratory conditions like asthma.
5. Are heart health helpers
Our hearts are lined with a ton of bitter receptors. Who would have thought, right? In fact, there as many or more bitter receptors in our heart, as there are other important ones like beta-adrenergic receptors (crucial receptors sensitive to hormones like adrenaline).
Bitters are cardioprotective. They tonify, and calm the heart and blood vessels. Traditional Chinese Medicine practitioners know this. They use bitters for cooling and soothing heart fire, leading to better heart health. Bitters are a neglected, and grossly underutilized intervention for addressing cardiovascular health.
6. Boost & strengthen the immune system
When the bitter receptors in the lymph nodes are subtly activated, the immune system is primed to fight bacterial and viral pathogens. Interestingly, bacteria communicate with each other using bitter tasting signaling. Thus, by eating and tasting bitter substances, our immune system gets the “inside scoop,” and is able to organize a robust immune response before the pathogenic microbe levels get too high.
7. Revives skin health
Because of their detoxifying and purifying effect on the liver, bitters allow us to have healthier, and more vibrant skin. Stimulation of bitter receptors in the skin activates skin cell metabolism, and regeneration. This reaction is useful for wound healing, and for skin conditions like psoriasis. This receptor activation also repairs and strengthens the skin barrier, so we are better protected from germs, environmental conditions, etc.
8. Harmonizes mood and mental well-being
When bitters trigger the Vagus nerve, our nervous system shifts from the stressful “fight or flight,” mode, into its parasympathetic, “rest and digest” mode. This is not only beneficial for our gut and nervous system, but for our brain and mood too. Bitters have a therapeutic effect on the brain, and on our mood.
9. Reduces sugar & food cravings
Bitters can decrease persistent sugar, and food cravings. Furthermore, when you do eat sweets, they allow you to feel satisfied with smaller amounts.
Bitter foods, herbs, and spices are nutrition all-stars
In addition to the many benefits listed above, bitters are incredibly nutritious too. They are chock-full of vitamins, minerals, and healing phytochemicals, that tend to be lacking in modern American diets. These include things like potassium, magnesium, calcium, Vitamin A, Vitamin C, sulforaphane, glucosinolates, polyphenols, and flavanoids. Bitter foods can be rich sources of fiber as well.
Safety and Precautions
Those with kidney or liver problems or disease, should check with their physician prior to increasing bitter food consumption. Since bitters stimulate bile flow and activate the gallbladder, they are contraindicated for people with gallstones or gallbladder disease. Moreover, since they signal gastric acid secretion, people with ulcers, or disorders that high stomach would irritate or be harmful for, should be very careful with bitter substances.
They can interact with some supplements, and prescription medications. So if you are taking these, please check with your physician prior to upping your intake. Lastly, since they make you more insulin sensitive, they could potentially cause hypoglycemia.
Bitter foods example: Red Endive (Radicchio)
Ways to tap into the power of bitters
- Eat or drink something bitter, 10-15 minutes before your meal
- This could be sipping on some dandelion tea, or perhaps having a spinach salad before your entrée. Need some recipe inspo? Here’s a simple and delicious Belgian endive recipe from the NY times. It’s my go-to quick and easy bitter appetizer, or side dish!
- Lean into the bitter foods already present in your diet
- Love a relaxing cup of chamomile tea? Let it steep for 10 minutes longer than you normally would, to get more bitter properties and flavor from it. Zest some lemon or lime peel into your dishes for some zing, and a bitter boost.
- Have fun exploring new foods and recipes
- There are so many exciting bitter foods and herbs out there to try. Consider adding some arugula into your weekly greens mix. Or maybe try drinking unsweetened cranberry juice. If you’re feeling adventurous, try making my paternal Grandmother’s stuffed bitter melon dish. The recipe can found in my blog post here: https://seemashahrd.com/bitter-melon-and-family/
- Look into medicinal bitter supplements
- There are many great over the counter medicinal bitters products that can be taken before meals. My personal favorite is Urban Moonshine Original Bitters (I have no financial ties to them). It’s a bitter herbs extract, and is a quick and easy way to get more bitters into your day.
Bitter foods, herbs, and spices as a public health intervention
I often wonder how our nation’s overall health could shift if we all consumed bitter foods, herbs, and spices more regularly. Would we observe less heart attacks, and lower high blood pressure levels? Would we have less incidences of type 2 diabetes, and decreased health issues in general, in our society? Could people free themselves from incessant sugar and food cravings, that were never their fault to begin with? Would we be able to clear more toxins out of our system, so they couldn’t accumulate and wreak havoc on our physiology?
I don’t know the answers to these questions, but that unknown leaves a window of opportunity. Maybe we can all do an unofficial public health experiment, where we consume at least one bitter substance everyday. I’m curious to see what wonderful things could happen, aren’t you?
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