The Public Herbarium

Fennel (Foeniculum vulgare) seeds

Digestive Support: Your Complete Herbal Guide

Natural digestive support without dependency on antacids, addresses root causes (inflammation, motility, microbiome), accessible herbs in NZ, gentle long-term use, holistic gut-health approach.

Understanding Your Digestive System

How Digestion Works (Simple Version)

The journey of food:

  1. Mouth: Chewing breaks down food; saliva adds enzymes
  2. Stomach: Acid and enzymes break down proteins; churns food into liquid
  3. Small intestine: Most nutrient absorption; bile (from liver) digests fats; enzymes break down carbs and proteins
  4. Large intestine: Absorbs water; gut bacteria ferment fibre; forms waste

What can go wrong:

Herbal support targets these issues

Your Digestive Herb Toolkit

1. Ginger (Zingiber officinale) – The Universal Digestive Aid

Ginger (Zingiber officinale) root
Ginger (Zingiber officinale)

Why it’s essential:

Ginger is the go-to herb for almost any digestive complaint. It’s gentle enough for pregnancy nausea yet powerful enough for serious digestive issues.

What it does:

How to use:

For nausea:

For general digestive support:

Strong Ginger Tea:

  1. Slice 3-5cm piece fresh ginger (don’t peel — skin has compounds too)
  2. Simmer in 2 cups water for 10-15 minutes
  3. Strain, add honey and lemon if desired
  4. Drink 1-2 cups as needed

In food:

Dosing: 1-3g dried ginger daily (about 10-15g fresh); for nausea, use as needed

Cost (NZ): Fresh ginger $3-6/100g (supermarkets)

Safety: Very safe. Avoid very high doses (>5g dried daily) if taking blood thinners. Safe in pregnancy at normal food/tea amounts (1-2g daily).

2. Peppermint (Mentha piperita) – The Gas and Bloating Reliever

Peppermint (Mentha × piperita) leaves
Peppermint (Mentha × piperita)

Why it works:

Peppermint relaxes the smooth muscles of your digestive tract. This helps gas move through, reduces cramping, and eases that tight, bloated feeling.

What it does:

Best for:

How to use:

Peppermint Tea (After Meals):

  1. Use 1-2 teaspoons dried peppermint OR handful fresh leaves
  2. Steep in hot water 10 minutes (covered — keeps volatile oils in)
  3. Strain
  4. Drink after meals when bloated

Enteric-Coated Peppermint Oil Capsules:

Cost (NZ): Dried peppermint $8-12/50g; enteric capsules $15-30

Safety:

  • Avoid if you have reflux/GERD: Can relax lower oesophageal sphincter (valve between stomach and oesophagus), worsening heartburn
  • Don’t use peppermint essential oil on infants’ faces: Can cause breathing difficulties
  • Generally very safe as tea

Grow your own: Extremely easy — almost invasive. Grows in pots or garden. $5-10/plant at garden centres.

3. Fennel Seed (Foeniculum vulgare) – The Gentle Carminative

Fennel (Foeniculum vulgare) seeds
Fennel (Foeniculum vulgare)

Why it’s valuable:

Fennel is so gentle it’s given to babies for colic. Yet it’s powerful enough to relieve adult digestive issues.

What it does:

Best for:

How to use:

Chew Seeds (Traditional):

Fennel Tea:

  1. Crush 1 teaspoon fennel seeds (releases oils)
  2. Steep in hot water 10 minutes
  3. Strain
  4. Drink after meals

In cooking:

Cost (NZ): Fennel seeds $3-8/100g (bulk stores, spice section)

Safety: Very safe. Avoid medicinal amounts during pregnancy (culinary use fine). Safe for children in appropriate doses.

4. Dandelion Root (Taraxacum officinale) – The Liver and Bile Supporter

Botanical drawing of Taraxacum officinale
Dandelion (Taraxacum officinale)

Why it matters:

Your liver produces bile (essential for digesting fats). Bitter herbs like dandelion stimulate bile flow, helping your body digest fats properly and supporting liver function.

What it does:

Best for:

How to use:

Dandelion “Coffee” (Roasted Root):

  1. Buy roasted dandelion root (health food stores, online)
  2. Brew like coffee: 1-2 teaspoons per cup
  3. Simmer 10 minutes
  4. Drink before meals (stimulates digestion) OR as coffee substitute

Dandelion Root Tea (Raw Root):

  1. Simmer 1-2 teaspoons dried root in 2 cups water
  2. Simmer 15 minutes
  3. Strain
  4. Drink 1-2 cups daily, before meals

Tincture:

Fresh Leaves (Spring):

Cost (NZ): Dried root $12-20/100g; roasted root $15-25/100g; tincture $20-35

Safety: Very safe. May cause mild stomach upset initially (bitter herbs can do this). Caution if you have gallstones (consult practitioner). Mild diuretic.

5. Chamomile (Matricaria recutita) – The Soother

chamomile flowers in full bloom
Chamomile (Matricaria recutita)

Why it helps:

Chamomile is anti-inflammatory and calming — perfect for stress-related digestive issues and inflammation.

What it does:

Best for:

How to use:

Chamomile Tea:

  1. Use 2 teaspoons dried flowers (or 2 tea bags)
  2. Steep 10 minutes covered
  3. Strain
  4. Drink between meals OR before bed

Frequency: 2-3 cups daily as needed

Cost (NZ): Chamomile tea bags $5-8; bulk flowers $10-15/50g

Safety: Very safe. Rare allergy (usually in people allergic to ragweed/Asteraceae family).

6. Marshmallow Root (Althaea officinalis) – The Protective Coating

Marshmallow (Althaea officinalis) plant
Marshmallow (Althaea officinalis)

Why it’s unique:

Marshmallow is a demulcent — it creates a soothing, protective coating on irritated tissues. Perfect for heartburn and inflammatory conditions.

What it does:

Best for:

How to use:

Cold Infusion (Best Method):

  1. Add 1-2 teaspoons dried marshmallow root to cup of COLD water
  2. Cover, leave 4-8 hours (or overnight)
  3. Strain (liquid will be slimy — this is good!)
  4. Drink 1-3 times daily

Why cold: Heat destroys the mucilage. Cold extraction preserves it.

Cost (NZ): Dried marshmallow root $15-25/100g

Safety: Very safe. May interfere with absorption of other medications (take 1-2 hours apart).

Simple Digestive Preparations

After-Dinner Digestive Tea

For bloating, gas, general discomfort after meals

Ingredients:

Method:

  1. Mix dried herbs
  2. Use 1 tablespoon per cup
  3. Steep 10 minutes
  4. Drink after meals

Why it works: Peppermint and fennel expel gas; ginger stimulates digestion

Digestive Bitters Tincture

To take before meals to stimulate digestion

Ingredients:

Method:

  1. Fill jar 1/3 full with dried herb mixture
  2. Cover with alcohol
  3. Steep 4 weeks, shaking daily
  4. Strain

Use: 1/2-1 teaspoon 15 minutes before meals

Why it works: Bitter taste stimulates saliva, stomach acid, bile, enzymes — preps digestive system

Alternative: Buy ready-made bitters (health food stores, $20-40)

Soothing Gut Tea

For inflammation, irritation, general upset

Ingredients:

Method:

  1. Mix herbs
  2. For marshmallow: Cold-infuse 1-2 hours OR make hot tea with other herbs and add marshmallow cold infusion
  3. Drink 2-3 cups daily between meals

Why it works: Chamomile soothes inflammation; marshmallow coats and protects; fennel reduces gas; peppermint relaxes

Lifestyle Support for Digestion

Eat Mindfully

Digestion starts in the brain:

Why: Stress shuts down digestion. Calm state = optimal digestion.

Bitter is Better

Include bitter foods:

Why: Bitter taste triggers digestive cascade (saliva, acid, bile, enzymes)

Support Your Microbiome

Eat fermented foods:

Eat fibre:

Why: Healthy gut bacteria essential for digestion, immunity, overall health

Manage Stress

Stress = poor digestion:

Digestive Issues and Herbal Choices

For Indigestion/Bloating:

For Heartburn/Reflux:

For Nausea:

For Constipation:

For Diarrhea:

For Stress-Related Digestive Issues:

When to Seek Professional Help

See a healthcare provider if:

Red flags:

Ongoing issues:

Remember: Herbs support healthy digestion but don’t replace medical care for serious conditions.

Where to Source in NZ

Fresh herbs:

Dried herbs:

Typical costs:

Growing:

Summary: Your Digestive Support Action Plan

For daily digestive health:

  1. Eat mindfully (slow, chew well, relaxed)
  2. Include bitter foods
  3. Drink herbal tea after meals (peppermint, fennel)
  4. Support gut bacteria (fermented foods, fibre)
  5. Manage stress

For occasional upset:

  1. Identify issue (nausea → ginger; bloating → peppermint/fennel; heartburn → marshmallow)
  2. Use appropriate herb immediately
  3. Address root cause (stress, food choices, eating habits)

For ongoing issues:

  1. Try herbal support for 2 weeks
  2. If no improvement, see healthcare provider
  3. Herbs can support medical treatment (discuss with doctor)

Remember:

These gentle, effective herbs can transform your relationship with food and support comfortable, healthy digestion.

Budget-Friendly Digestive Support

Low-cost daily support ($2-8/month):

Total: $3-8/month (free if growing herbs)

Free digestive herbs:

Specific conditions (free/low-cost):

NZ budget note: Slippery elm expensive ($25-35/100g). Use plantain leaf tea (free) or marshmallow root ($8-12/50g) as demulcent alternatives.

Emergency digestive relief (free):

References

McKay, D. L., & Blumberg, J. B. (2006). A review of the bioactivity and potential health benefits of peppermint tea (Mentha piperita L.). Phytotherapy Research, 20(8), 619-633.

Bone, K., & Mills, S. (2013). Principles and practice of phytotherapy: Modern herbal medicine (2nd ed.). Churchill Livingstone.

Disclaimer: Does not represent rongoā Māori methods. For rongoā knowledge, consult Te Paepae Motuhake.

Medical Disclaimer: This guide is for educational purposes only and is not medical advice. Consult qualified healthcare practitioners before using herbal remedies, especially if pregnant, nursing, taking medications, or having medical conditions. Seek appropriate medical care for persistent or severe digestive issues.

Note on Pricing: All prices mentioned in this guide are approximate and based on New Zealand suppliers as of December 2025. Prices vary by supplier, season, and market conditions. We recommend checking current prices with your local suppliers.

The Public Herbarium is built on a foundation of scientific integrity, transparency, and care. Research sources are referenced throughout the site wherever possible. Content creation is assisted by AI tools and carefully reviewed for accuracy.