Bitters, baby.
It's a flavor you're probably lacking
I’m passionate about bitters. Most herbalists are. It’s the one flavor severely lacking in the Western diet to the detriment of ourselves and our digestive systems. The Standard American Diet flees from bitter flavors if it’s not in the form of a hoppy beer. So, we plant folk combat this by employing them regularly, using them for ourselves and our clients on a constant basis to support the whole body [because if your food isn’t properly digested and integrated into the body, everything else can go awry].
Let me be clear: I am an evangelist of herbal bitters. Maybe, and probably, annoyingly so. And there’s a chance if we’ve dined or traveled together, I’ve convinced you to use some of the herbal bitters I keep in my purse or backpack at all times. That’s the energy behind this post.
Herbal bitters are digestive aids that include bitter herbs, barks, and seeds. They are primarily extracted with alcohol or glycerin but can also be extracted with vinegar or water, although most people don’t love drinking a cup of intensely bitter liquids. [It’s a strange thing I have a knack for.] However, bitter foods can be eaten to act in a similar way [and traditionally have been… ahem, salads]. i.e., arugula, grapefruit, or radicchio
Some of the most well-known herbs employed for their bitter element [I say this as a Western herbalist] include dandelion root, gentian root, chamomile, bitter orange peel, motherwort, angelica root, artichoke leaf, wormwood, burdock root, yellow dock, mugwort, grapefruit, fenugreek, yarrow, and black walnut hull. To name a few.
Bitters weren’t always something we needed to add to our diets consciously. Allow me to remind you that ALL of our ancestors ate bitter greens, foods, and drinks once upon a time before these foods were bred out of their bitter qualities. An article here dives into how we’ve modified our foods to make them ‘tastier’ and less bitter. I have a lot to say about this topic. Mostly, mouth pleasure doesn’t always equate to what’s best for our health and overall pleasure. But that’s another discussion.
Let’s get nerdy with it: When we imbibe herbal bitters, our tastebuds register this and release more saliva. More saliva means your digestive system prepares to break down starches and fats. Bitters also work on the liver, gallbladder, and pancreas to help produce more bile and enzymes. This helps flush the liver of its wastes more readily and easily, digests fats more easily, and stabilizes blood sugar. These bitter elements in the stomach command the release of the hormone gastrin and the enzyme pepsin. Gastrin is a part of the process of producing gastric acid, which helps break down food and assimilate nutrients. Pepsin assists in the breakdown of protein into smaller peptides and amino acids. [I could go on explaining this and what it means for a slew of scenarios for a hot minute. But you get the gist. Click the links littered throughout this post if you want to learn more.]
How to use bitters: About 15-20 minutes before a meal or snack, place 10-15 drops of herbal bitters directly on the tongue. I like to swish them around for a few seconds, fully coating my mouth and tongue, before swallowing. This allows the body the time it needs to start orchestrating all of the above processes.
The addition of herbal bitters in one’s life may be indicated for those experiencing indigestion, heartburn, excessive gas, bloating, diarrhea, intense cravings for sugar (!!!), PMS symptoms, unstable blood sugar, or constipation [to name a few]. I’ve also found that bitters are oftentimes a key ally to those with PCOS [as they help stabilize blood sugar] and endometriosis [as bile is a key factor in hormone metabolism].
Safety Note: There are many bitters that may be contraindicated during pregnancy and breastfeeding. There are also some bitters that may interact with some medications or health conditions, depending on the formula and herbs you are using. Please seek advice from your medical care provider before proceeding if you are included in this lot.
It’s clear: bitters will greatly help the digestive process. But, if you’re consistently eating ultra-processed food, fried foods, heavy foods, sugar, or foods that simply do not work with your body, they will not be your long-term savior. We *always* look at and consider the lifestyle one has first [diet, movement, stress, sleep] and then assess to see what herbs may support the person. It simply doesn’t work the other way around. Herbs are not pills. Let’s try to move away from the whole “Take this ‘thing’ for X symptom” while not changing any lifestyle choices or behaviors. Spread the word.
Moving along…
Some common bitter liquids you may already be aware of include Angostura bitters, Campari, and Aperol [yes, à la the crowd favorite Aperol Spritz]. Although these are primarily used to craft a cocktail to be imbibed at any hour of the day, they were customarily created to be served before a meal as an aperitif.
A real-world example of how bitter herbs have been a part of the cultural norms of preparing one’s digestive system for a meal can be seen in the Italian ‘aperitivo’ tradition. The aperitivo is similar to a happy hour: it’s a gathering of friends, family, or co-workers to drink pre-dinner drinks and snacks meant to stimulate one's appetite for dinner, which often include beverages made with the aforementioned liquors. Aperitivo comes from the Latin word aperire and means ‘to open.’ AKA, let’s prepare the stomach for the main course. I love many things about Italian culture [don’t even get me started on ‘the pause’ - what brilliance!], but the aperitivo is among my favorites: good food, beverages that literally medicinally prepare the body for a bigger meal, community connection, and gathering. It effectively satisfies so many of our human needs. It’s also smart.
If you’re still in doubt, thinking, “Can you give me an example where bitters were effective?”
Of course. I was waiting for you to ask:
A client lamented to me, “I love eating chili in the winter, but it doesn't sit well with my body.” I nodded and asked an assortment of questions, eventually finding the culprit: the beans. But also: there were absolutely no bitter elementsin their diet and they tended to have slow digestion. Long of the short: I recommended that she try to use herbal bitters before eating chili [and ALL foods]. Also, that she may also benefit from drinking ginger tea after meals.
On our next visit, I wasn’t surprised to hear this new addition to her mealtime routine worked wonderfully. She was thrilled. I was thrilled—another win for proving the worth of plant medicine.
So. Yes. I think it’s very clear that bitter qualities are a grand precursor to healthy digestion. However, allow me to hop onto the opposite side of my broomstick and zoom IN with you to the other layer: examining the bitter moments of life. As bitter herbs help you digest and assimilate the food you eat, bitter experiences offer the same experience for our souls.
Some people fear the bitter things in life: bitter conversations, bitter feelings, bitter relationships. So much so that they avoid them completely. [Just like bitter foods. Oftentimes, I find there is a correlation.] If there is bitterness involved, count them out. I’m not suggesting I’m overtly thrilled when I’m feeling disgruntled due to a conversation or situation that leaves me feeling angry, hurt, or resentful [adj., Oxford Dictionary definition of bitter]. But, over time, I’ve recognized these very experiences are what have gifted me with great bouts of clarity regarding other parts of my life. They’ve forced growth, self-reflection, and appreciation for the moments when the sweet stuff is ever-present. I can effectively ‘digest’ all aspects of my life with greater awareness and gratitude because the bitter parts prepared me to do so. There is no way I would have done many things in my life if they hadn’t been intertwined with some bitter ass days. I hail the bitter moments I’ve experienced as much as I bow to the most savory and dreamy of them all. They cannot be separated. And, I know that when I experience some heavily bitter experiences, some sweetness will surely, eventually follow.
Ask yourself: Do the sweet moments feel as powerful and potent without the bitter ones? If you could eat your favorite sweet treat every day, do you think it would still take you to that place of ecstasy upon the first bite? If you could have driven to the top of the mountain instead of working your rear off to get to the top with a human you love and/or dog of your dreams, do you think the view would be as powerful? Would landing the opportunity of a lifetime feel as sweet if you hadn’t experienced hurdles, no’s, and a helluva lot of bullshit in between? Maybe. But probably not.
What I’m getting at is… we need the bitterness. We need the sweetness, too. We need them BOTH. For without one, the scales start to tip in one direction – too much sweetness, too much bitterness. A path of pure sweetness may sound like the ultimate goal. But, I promise it is one that you’d eventually tire of. When pure, pleasureful, sweet moments become the norm, seeking out bigger and better is the natural progression. {I think this is the formula for becoming a billionaire. And, honey, we don’t need more billionaires.} Pure bitterness isn’t anything to vy after, either. I don’t think I need to convince you of anything there.
A little bit of struggle makes the sweet moments even sweeter. A bit of bitter foods or herbs before a meal curbs the incessant need for dessert around the clock. But it helps make those sweet treats even sweeter.
More bitter resources:
Here are some of jim mcdonald’s thoughts on bitters. He also has a 2-hour online class you can take through this link [highly recommend].
Make your own bitters with this easy recipe.
A podcast from Aviva Romm about bitters.
A study on PCOS and bitter taste.
A paper on bitter taste and endocrine disruptors.
My sweets of the week…
This orange cardamom cake, which I made gluten-free.
Speaking of herbs that have an affinity for the digestive tract - cardamon and orange! They also offer medicinal aromatics, which we should bask ourselves in, especially now. [Because winter! Because WTF is happening in America!] Orange offers an uplifting aroma, and cardamom has a calming effect. Here is a lovely monograph on cardamom. And here is a bit more information on orange.
Finding Delilah [Love Someone Toniggghttt] radio online. I forgot about Delilah {?!?}, and when I remembered, I thought, “Oh hell yes, this is what my heart needs.” What other millennial here feels instantly transported upon hearing this sweet angel’s voice? For me: I’m 12, nuzzled up next to a boombox on a cold winter's eve, just hoping the radio signal stays through the song so I can hear her coo-out advice to a lonely listener. My pajamas are matching, inside out and backward, a spell for a snow day.
If you’re not going to make your own… I highly suggest these bitters. I love all things Anima Mundi [this herbal collagen booster, this herbal coffee replacement, and this butterfly pea powder are among my favorites.. I use the first two daily]. Also, I have two upcoming events at their apothecary in BK + NYC in April [stay tuned].
My sister is a super-talented interior designer. This week, I had the chance to help her with a photoshoot and had so much fun. I saw her work up close and in person. I played production assistant. I got to see one of my favorite humans in her element—all the wins.
Freeze Dried Nettle Leaf and its epic histamine antagonizing self. This is one of the few herbs I will take in pill form. Every time I arrive in Florida in January or February, I am also hit HARD with the floating tree pollen, to which I have an allergic reaction. But, with nettle by my side, things feel slightly more tolerable [and less itchy]. Shout out to Nettle.
I had a *very* exciting personal/professional accomplishment occur this week. I’m celebrating that and will be offering more tidbits on that SOON.
A few reminders before I sign off: Be good to each other. Do something nice for someone [even if you’re that someone] today. Drink a glass of water. Give yourself a break from the news. Pre-order Womb Witch. Have a good laugh. Look at the sky. Throw something bitter in your mouth. Breathe intentionally for at least 10 seconds. Feel immense gratitude you have eyes to read.
See you next week.
Xx,
Angelica