Feeling the burn can be a good thing when you’re talking about your muscles during a hefty workout, but it’s not so great when it’s your esophagus, stomach, or intestines. An irritated gastrointestinal (GI) tract is very uncomfortable and can have you reaching for the nearest antacid product. However, turning down your stomach acid might not be the best choice – for example, if you’ve just eaten a heavy meal, you’ll likely need those stomach acids to properly digest it. Another approach to soothing inflamed GI tissues is to try demulcent herbs instead.*

What is a demulcent herb?

Demulcent is a word that describes a particular herbal quality – in this case, the herb’s ability to form a protective barrier over inflamed tissues, protecting the tissues from further irritation.* Demulcent herbs are high in mucilage, a thick, gelatinous substance that pulls in and retains water. Mucilage is similar in texture to the mucus naturally produced by cells in the digestive tract.

Demulcent herbs have a long history of use, both topically and internally. You’ve probably applied aloe vera gel to your skin to soothe a sunburn. Aloe vera, along with other demulcent herbs, can soothe an irritated GI tract as well.*

Four soothing herbs for the GI tract

Aloe vera

Aloe vera is a succulent plant that has been used medicinally for centuries. If you have ever broken open an aloe vera leaf, you know exactly what mucilage looks and feels like. The clear, watery, mucus-like gel that oozes from the plant is what makes it so soothing. In one study of adults with intestinal irritation, consumption of oral aloe vera gel twice daily led to improvements in symptoms more often than placebo.*1

Along with the demulcent effect, the aloe plant has other less soothing properties as well. Aloe latex, a yellow, bitter substance derived from aloe vera skin, is a very strong laxative. So strong, in fact, that it is only recommended for short-term use under the supervision of a health-care practitioner.

If you choose to consume aloe vera, check the label to be sure you’re getting aloe vera gel and not aloe latex. This will ensure you consume only the soothing, demulcent portion and not the cramp-inducing laxative.

Fresh aloe vera can also be a refreshing treat on a hot summer day. If you are making it yourself, wash your aloe leaves well and remove all the skin – which contains the latex – leaving only the gel portion to consume. You can sprinkle it with salt, add it to salads, or chop into tiny pieces to add texture to a summer beverage. You can also buy frozen aloe vera gel chunks at many grocery stores, which makes a nice addition to smoothies or protein shakes.

Licorice

Another demulcent herb, licorice, in addition to its carminative (gas-relieving) benefits, can also soothe irritated mucus membranes.* In one double-blind, placebo-controlled study of individuals with functional dyspepsia, consumption of licorice twice daily resulted in significantly decreased symptoms at both 15 and 30 days of use compared to placebo.*2

When it comes to soothing the GI tract, look for deglycyrrhizinated licorice – or DGL.* Whole licorice root contains glycyrrhizic acid, a substance that can cause blood pressure to increase when consumed in large amounts. With the DGL form, the glycyrrhizic acid is removed, leaving behind the demulcent portion that can calm an irritated belly.*

Marshmallow

Marshmallow – the plant, not the candy – has more than 2,000 years of historical use for soothing irritated stomachs and throats.* When the leaves and roots are ground and mixed with water, they form a slick gel that can coat and protect inflamed tissues.* Similar to aloe vera, marshmallow has a cooling effect and works well when mixed with cold water.

Interestingly, the idea of marshmallow candy traces back to the marshmallow plant. Ancient Egyptians mixed sap from the marshmallow plant with nuts and honey to form a sweet treat. Over time, as cooking techniques changed, the marshmallow plant was used to make a confection similar to the marshmallows we know today – although these days you probably won’t find any marshmallow plant in the marshmallows at your local grocery store.

Slippery elm

Another botanical with a long history of use, slippery elm is rich in mucilage and soothing to the GI tract.* The slippery elm tree and its uses have been shared and passed down through generations by the indigenous peoples of North America. The inner bark of the slippery elm tree is ground into a powder and mixed with water to make tea, porridge, or lozenges. In fact, the nutritional value of slippery elm porridge is similar to oat porridge but with the added mucilaginous benefit.

Unfortunately, slippery elm trees have been affected by Dutch Elm disease and are also at risk of being overharvested. For this reason, slippery elm should only be obtained from reputable, sustainable sources. If you have a local health food store from which you can obtain sustainably sourced slippery elm bark powder, then you can purchase a small quantity and try making your own lozenges for soothing an irritated throat or belly.*

How to make slippery elm lozenges

Ingredients

  • ½ cup slippery elm bark powder
  • ¼ cup water
  • 2 tablespoons honey

Directions

  1. Combine ingredients in a bowl and stir until a thick dough forms. 
  2. Using a rolling pin, roll the dough to ¼ inch thickness. 
  3. Cut into lozenges with a knife or a 1-inch cookie/candy cutter. 
  4. Store in the refrigerator.

Thorne nutritional supplements to consider

Not wanting to make herbal lozenges? Try Thorne’s GI Relief, an easy solution for when your stomach needs soothing.* GI Relief is a comforting blend of all four botanical extracts discussed in this article – aloe vera, deglycyrrhizinated licorice, marshmallow root, and slippery elm – in an easy-to-use capsule form for GI support.* The powder inside Thorne’s GI Relief also can be removed from the capsule and mixed in warm water to make a soothing tea for an irritated esophagus.*

If you’re looking to soothe your lower GI tract (intestines), then consider Thorne’s EnteroMend, which also contains aloe vera in addition to other botanical extracts that support a balanced inflammatory response.*

References

  1. Langmead L, Feakins RM, Goldthorpe S, et al. Randomized, double-blind, placebo-controlled trial of oral aloe vera gel for active… . Aliment Pharmacol Ther 2004;19(7):739-747. doi:10.1111/j.1365-2036.2004.01902.x
  2. Raveendra KR, Jayachandra, Srinivasa V, et al. An extract of Glycyrrhiza glabra (GutGard) alleviates symptoms of functional dyspepsia: a randomized, double-blind, placebo-controlled study. Evid Based Complement Alternat Med 2012;2012:216970. doi:10.1155/2012/216970