What Herbs Are Good For Inflammation In The Gut?

November 28, 2025 •

3 min read

Affecting up to 15% of Western populations with conditions like Irritable Bowel Syndrome (IBS), chronic inflammation in the gut is a prevalent issue. Fortunately, many people find that exploring what herbs are good for inflammation in the gut offers a natural and holistic path to soothing symptoms and promoting intestinal healing.

Quick Summary

Several herbs offer natural anti-inflammatory and soothing properties that can help calm the gut, alleviate digestive discomfort, and repair the intestinal lining for better gut health.

Key Points

Turmeric (Curcumin): Contains powerful anti-inflammatory compounds that inhibit key inflammatory pathways in the gut.
Marshmallow Root: Its high mucilage content creates a protective barrier that soothes irritated gut lining and promotes healing.
Peppermint Oil: Functions as an antispasmodic, relaxing smooth muscles in the gut to relieve cramping and bloating.
Ginger: Contains bioactive compounds that calm the gut, reduce nausea, and alleviate bloating and gas.
Dietary Support: For best results, pair herbal remedies with a whole-foods, anti-inflammatory diet and limit processed foods and sugar.

The Underlying Causes of Gut Inflammation

Chronic inflammation in the gut can be triggered by a variety of factors, including poor diet, stress, and imbalances in the gut microbiome, known as dysbiosis. The lining of a healthy gut acts as a protective barrier, preventing harmful substances from entering the bloodstream. When this barrier is compromised, it can lead to increased inflammation and a host of digestive issues. Certain foods, particularly those high in sugar, saturated fats, and refined carbohydrates, can promote inflammation, while autoimmune conditions like Crohn's disease and ulcerative colitis also play a significant role. Finding ways to reduce this inflammation is key to restoring balance and promoting long-term gut health.

The Power of Anti-Inflammatory Herbs

For centuries, herbal remedies have been used to address a wide range of ailments, including those affecting the digestive system. Today, research continues to reveal the mechanisms behind these traditional uses, confirming the powerful anti-inflammatory and gut-soothing properties of many herbs.

Turmeric (Curcumin)

Turmeric, containing the active compound curcumin, is a widely studied anti-inflammatory herb that can reduce inflammation by inhibiting key pathways. It may also support the gut microbiome. Combining with piperine from black pepper can enhance absorption.

Ginger

Ginger, known for its use in digestive issues, contains compounds with anti-inflammatory and antioxidant effects. It helps calm the gut, reduce nausea, and alleviate bloating and gas. Ginger may also help manage inflammation in conditions like IBD.

Marshmallow Root

Marshmallow root contains mucilage, which forms a protective layer over mucous membranes, soothing the gut lining and aiding in the healing of conditions like gastritis and leaky gut. It is best consumed as a tea or tincture.

Licorice Root (DGL)

DGL licorice root is an anti-inflammatory herb that soothes the stomach lining and promotes healing by increasing mucin production, strengthening the protective mucous barrier. DGL is preferred over non-DGL due to potential side effects like elevated blood pressure with long-term use.

Peppermint Oil

Peppermint oil has antispasmodic effects that can relax the smooth muscles of the gastrointestinal tract, relieving abdominal pain, cramping, and bloating associated with IBS. It also has mild anti-inflammatory and antimicrobial properties.

Chamomile

Chamomile contains compounds with anti-inflammatory and anti-spasmodic effects. Chamomile tea can relax stomach muscles, reduce bloating, and counter oxidative damage, also helping with stress-related digestive issues through its calming effect.

Comparison of Anti-Inflammatory Herbs for the Gut


Herb	Primary Action	Key Compounds	Best Use Case	Formulations
Turmeric	Reduces inflammatory pathways	Curcumin	Chronic inflammation, IBD	Powder, capsules, tea
Ginger	Calms intestinal spasms and nausea	Gingerol, Shogaol	Dyspepsia, nausea, bloating	Fresh root, powder, capsules
Marshmallow Root	Soothes and protects mucous membranes	Mucilage	Leaky gut, gastritis, ulcers	Tea, tincture, powder
Licorice Root (DGL)	Strengthens mucosal barrier	Flavonoids, triterpenoids	Ulcers, compromised gut lining	DGL capsules, powder, tea
Peppermint Oil	Relaxes smooth muscles	Menthol	IBS, cramping, bloating	Enteric-coated capsules, tea
Chamomile	Anti-spasmodic and calming	Apigenin, Chamazulene	Stress-related gut issues, spasms	Tea, tincture, capsules

Integrating Herbs and a Healthy Diet

Incorporating these herbs is most effective when combined with a healthy, anti-inflammatory diet focused on whole, unprocessed foods. Limiting refined carbohydrates, processed foods, excessive sugar, and unhealthy fats is crucial.

Steps for dietary and herbal support:

Prioritize Fiber: Increase intake of high-fiber foods to support a healthy gut microbiome.
Stay Hydrated: Essential for digestive function and gut lining health.
Identify Triggers: Work with a healthcare provider to identify potential food intolerances.
Introduce Herbs Slowly: Start with one herb at a time to monitor your response.

The Final Word on Natural Gut Support

Herbal medicine offers a promising approach to gut inflammation, but individual results vary. The herbs discussed provide various mechanisms for soothing the gut and supporting the intestinal lining. Combining these with an anti-inflammatory diet offers a comprehensive strategy for digestive wellness. Always consult a healthcare professional before starting any new herbal regimen.

Frequently Asked Questions

The time varies by individual, severity, and herb. Some see results in weeks, others in months with consistent use and dietary changes.

Start with one herb to monitor your response. Combining many makes it hard to identify effects or reactions. Consult a professional before combining supplements.

Yes, DGL licorice is safer for long-term gut health as it removes glycyrrhizin, which can cause side effects like elevated blood pressure.

Marshmallow root is often most effective as a tea or tincture, allowing the mucilage to directly coat and soothe the digestive tract's mucous membranes.

For some with GERD, peppermint oil can relax the lower esophageal sphincter, potentially worsening reflux. Enteric-coated capsules reduce this risk by bypassing the stomach.

Chamomile is generally safe, but those allergic to plants in the daisy family (like ragweed) should be cautious due to the potential for allergic reactions.

Yes, a healthy, anti-inflammatory diet is crucial. Herbs work best with a diet emphasizing whole foods and limiting processed items, sugars, and unhealthy fats.