The Public Herbarium

close up of leaves and stem of cleavers (Galium aparine)

Lymphatic Support: Your Complete Herbal Guide

Natural lymphatic drainage support, reduces inflammation/swelling, supports immune function (lymph = immune transport), accessible herbs in NZ, gentle detoxification without harsh cleanses.

Understanding Your Lymphatic System

What Is It?

Think of your lymphatic system as your body’s drainage pipes and waste treatment plant combined. It’s a one-way network of vessels and nodes that:

Drains excess fluid:

Filters waste:

Protects you:

How It Works

Unlike your heart-pumped blood system:

This means:

Signs Your Lymph Needs Support

Common signs of sluggish lymph:

Why it gets sluggish:

Your Lymph Support Toolkit

Core Lymphatic Herbs

1. Cleavers (Galium aparine)

close up of leaves and stem of cleavers (Galium aparine)
Cleavers (Galium aparine)

Why it’s THE lymph herb:

Cleavers is the classic lymphatic tonic. Its creeping, clinging nature (those little hooks that stick to everything!) reflects the vast network of lymph vessels throughout your body — it’s like nature’s signature showing you what it’s for.

What it does:

The science: Contains iridoid glycosides (asperuloside) that convert to prostaglandins, which help regulate inflammation and fluid movement. Studies show cleavers lowers blood pressure and supports kidney function without side effects.

How to use:

Fresh is best (cleavers loses potency when dried):

Cold Infusion (gentlest, most effective):

  1. Fill jar with fresh cleavers (whole plant — stems, leaves, flowers)
  2. Cover with cold water
  3. Refrigerate 4-8 hours (or overnight)
  4. Strain
  5. Drink 1-3 cups throughout day

Fresh Juice:

  1. Blend handful fresh cleavers with small amount water
  2. Strain through cheesecloth
  3. Dilute juice with water or add to smoothie
  4. Drink immediately

Fresh Tea:

  1. Pour hot water over large handful fresh cleavers
  2. Steep 10-15 minutes, covered
  3. Drink 2-3 cups daily

Dried (if fresh unavailable):

When to use:

Taste: Mild, slightly grassy, fresh cucumber-like. Very palatable.

Where to find (NZ):

Cost (NZ): Free if foraged; dried $8-15/50g

Safety: Very safe. Gentle enough for long-term use.

2. Calendula (Calendula officinalis)

Calendula (Calendula officinalis) flower
Calendula (Calendula officinalis)

Why it supports lymph:

Calendula is specific for lymph node swelling, especially when there’s infection or inflammation (like swollen glands with sore throat).

What it does:

The science: Rich in triterpenoids and flavonoids that reduce inflammation in lymphatic tissue. Traditional use for swollen glands well-supported.

How to use:

Internal Tea:

  1. 1-2 teaspoons dried calendula flowers per cup
  2. Steep 10-15 minutes, covered
  3. Drink 2-3 cups daily

Tincture:

External (for swollen nodes):

  1. Make strong calendula tea
  2. Soak cloth in warm tea
  3. Apply as compress to swollen lymph nodes
  4. 15-20 minutes, 2-3 times daily

When to use:

Taste: Mild, slightly bitter, pleasant.

Cost (NZ):

Safety: Very safe. Avoid if allergic to daisies/marigolds.

3. Red Clover (Trifolium pratense)

Red Clover (Trifolium pratense) flower and leaves
Red Clover (Trifolium pratense)

Why it helps:

Traditional “blood purifier” that supports lymph by improving overall detoxification. Gentle enough for long-term use.

What it does:

How to use:

Nourishing Infusion:

  1. 1/4 cup dried red clover blossoms
  2. Quart jar
  3. Fill with hot water
  4. Steep 4+ hours (or overnight)
  5. Strain
  6. Drink 2-3 cups daily

Simple Tea:

Taste: Pleasant, slightly sweet.

Cost (NZ): $10-16/100g dried; forage free from clean areas

Safety: Safe for most. Check with doctor if taking blood thinners (contains coumarins).

Supporting Herbs

4. Echinacea (Echinacea purpurea, E. angustifolia)

Botanical drawing of Echinacea (Echinacea purperea)
Echinacea (Echinacea purperea)

Why for lymph:

Boosts immune activity within lymph nodes — your immune system’s command centres.

How to use:

See Immune Support guide for complete information

5. Mānuka (Leptospermum scoparium)

leaves and flowers of mānuka (Leptospermum scoparium)
Mānuka (Leptospermum scoparium)

Why it’s special:

While Mānuka honey is famous worldwide, the leaf tea is a gentle, calming lymphatic stimulant — and it’s uniquely ours!

What it does:

How to use:

Cost (NZ): $8-12/50g; harvest sustainably from own property

6. Nettle (Urtica dioica)

close up of nettle (Urtica diotica) leaves
Nettle (Urtica diotica)

Why it supports lymph:

Doesn’t directly stimulate lymph, but nourishes tissues and supports detoxification through kidneys — takes pressure off lymph system.

How to use:

See General Wellness guide for complete information

Simple Lymph Formulas

1. “Lymph Flow” Tea Blend

Ingredients:

Method:

  1. Mix dried herbs, store in airtight jar
  2. Use 1 tablespoon per cup hot water
  3. Steep 15 minutes, covered
  4. Drink 2-3 cups daily

When to use:

2. Fresh Cleavers “Green Juice”

Ingredients:

Method:

  1. Blend all ingredients with small amount water
  2. Strain if desired (or drink with fibre!)
  3. Drink immediately

Why it works: Combines lymphatic support (cleavers), hydration (cucumber, celery), digestion (ginger), and makes cleavers actually delicious!

3. Lymph Support Tincture Blend

For those who prefer tinctures:

Essential Lifestyle: Movement Is Medicine

Herbs work MUCH better with movement. Your lymph system HAS NO PUMP — it needs you to move it!

1. Dry Skin Brushing (5 minutes daily)

Why: Stimulates lymph vessels just under skin.

How:

  1. Before shower, use natural bristle brush
  2. Start at feet
  3. Brush toward heart with long, sweeping strokes
  4. Always brush TOWARD lymph nodes (groin, armpits, neck)
  5. Feet → legs → torso; hands → arms → torso
  6. Gentle on sensitive areas, firmer on soles/palms
  7. Should feel invigorating, not painful

Where to buy (NZ): Health stores, Farmers, Chemist Warehouse ($10-20)

2. Rebounding / Jumping (10-15 minutes daily)

Why: Up-and-down movement is THE BEST lymph mover. The acceleration/deceleration forces open and close lymph valves.

Options:

Start: 2-3 minutes, build gradually

Cost (NZ): Mini trampolines $50-150; skipping rope $10-20

3. Deep Breathing (5 minutes, 3x daily)

Why: Your diaphragm is a MAJOR lymph pump. Deep breathing creates pressure changes that pull lymph upward.

How:

  1. Sit or lie comfortably
  2. Hand on belly
  3. Inhale slowly through nose, belly rises (count 4)
  4. Hold (count 2)
  5. Exhale slowly through mouth (count 6)
  6. Repeat 10-15 times

Bonus: Reduces stress, which improves lymph flow.

4. Walking (30+ minutes daily)

Why: Muscle contractions in legs pump lymph. Simple walking is incredibly effective.

Tips:

5. Stretching / Yoga (20 minutes, 3-4x weekly)

Why: Gentle stretching opens and closes lymph vessels, moving fluid.

Best poses for lymph:

6. Hydration (2-3 litres daily)

Why: Lymph is mostly water. Dehydrated = thick, sluggish lymph.

How:

When Your Lymph Is Especially Congested

Acute support protocol (use for 7-14 days):

Herbs:

Lifestyle:

After 7-14 days:

Lymph and Immune Connection

Your lymph nodes are immune headquarters:

Supporting lymph supports immunity:

When you’re sick:

Special Considerations

Breast Health

Breasts have extensive lymph drainage:

Support:

Post-Surgery

Surgery can damage lymph vessels:

Herbal support:

Cellulite

Lymph congestion contributes:

Approach:

NZ Foraging: Cleavers

close up of leaves and stem of cleavers (Galium aparine)
Cleavers (Galium aparine)

When: September-December (spring/early summer)

Where:

Identification:

Harvesting:

  1. Choose clean area (away from roads, sprays)
  2. Pick whole aerial parts (before flowering ideal, but flowering okay)
  3. Use fresh immediately OR
  4. Dry quickly in single layer (degrades fast)

Safety: Very safe plant to identify — those sticky hooks are unmistakable!

NZ Sourcing

Fresh herbs:

Dried herbs:

Tinctures:

Equipment:

Summary: Your Lymph Action Plan

Daily basics:

  1. Move: Walk 30 min + gentle stretching
  2. Breathe: Deep breathing, 3x daily
  3. Hydrate: 2-3 litres water/herbal tea
  4. Dry brush: 5 minutes before shower

Herbal support:

Weekly:

Seasonal:

Remember:

Your lymphatic system is always working quietly in the background. Give it the support it needs, and it will keep you healthy, clear, and energised.

Budget-Friendly Lymphatic Support

Low-cost daily support ($0-5/month):

Total: $0-5/month (entirely free if foraging)

Free lymphatic herbs:

Lymphatic movement (free):

Specific support:

NZ budget note: This is one of the most budget-friendly herbal approaches — primary herbs (cleavers, calendula, red clover) grow wild/abundantly throughout NZ.

Emergency lymphatic support (free):

References

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

Chevallier, A. (2016). Encyclopedia of herbal medicine (3rd ed.). Dorling Kindersley.

Hoffmann, D. (2003). Medical herbalism: The science and practice of herbal medicine. Healing Arts Press.

Mortimer, P.S., & Rockson, S.G. (2014). New developments in clinical aspects of lymphatic disease. Journal of Clinical Investigation, 124(3), 915-921.

Wood, M. (2008). The earthwise herbal: A complete guide to old world medicinal plants. North Atlantic Books.

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. Lymphatic herbs support wellness but do not replace professional healthcare. Persistent swelling, hard or rapidly growing lymph nodes, or concerning symptoms require medical evaluation. Consult qualified healthcare practitioners, especially if pregnant, nursing, taking medications, having medical conditions, or experiencing unexplained lymph node changes.

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.