Many people around the world live with conditions that affect the liver, including cirrhosis, nonalcoholic fatty liver disease (NAFLD), alcoholic liver disease, liver cancer, liver failure, and hepatitis. Liver disease accounts for nearly 2 million deaths yearly [1].
Looking at the body holistically, the liver plays a crucial role. It filters toxins, processes fats, and even helps manage cholesterol levels. Moreover, it stores vitamins and glycogen, synthesizes proteins, and makes and secretes blood to support digestion. It can also regenerate up to 90% of its own tissues. It is truly a miraculous organ that keeps the body in optimal shape!
Incorporating bitter herbs into your diet can be a powerful way to support these essential liver functions. In this blog, we’ll explore how certain bitter herbs can enhance liver detox and aid in managing cholesterol, drawing upon both traditional herbalism and contemporary research.
Bitter herbs have a longstanding history in herbal medicine, recognized for their ability to stimulate digestive processes and support liver health.
The Role of Bitter Herbs
Bitter herbs stimulate taste receptors on the tongue that activate the vagus nerve. Tasting the bitter flavor moves us out of sympathetic (fight-or-flight) into parasympathetic (rest-and-digest) nervous system response. This is why in Traditional Chinese and other traditional schools of medicine, it is considered of utmost importance to taste one’s medicine to activate these receptors directly, versus swallowing a pill and bypassing this interaction. There are also bitter receptors in other areas of the body, including the respiratory tract.
Bitter herbs stimulate the liver, gallbladder, and pancreas to increase the production of saliva, bile, and stomach acid. These digestive fluids are responsible for the absorption of fats and fat-soluble vitamins, proteins, carbohydrates, and other micronutrients [2].
- Milk thistle (Silybum marianum)
Milk thistle (Silybum marianum) is a flowering herb related to the daisy and ragweed family, native to Mediterranean countries. Some people also call it the Mary thistle and holy thistle. Silymarin is considered an antioxidant and an anti-inflammatory. In the United States, it’s one of the most commonly used herbal supplements for liver issues.
It contains silymarin, a compound known to protect liver cells from damage and enhance detoxification processes. It is believed that silymarin, the active ingredient in milk thistle, is responsible for its potential benefits in treating liver diseases such as cirrhosis, jaundice, hepatitis, and gallbladder disorders [3][4].
The herb may also be useful in treating liver disease, cancer, and diabetes, but the evidence is limited, and some research methodologies are flawed. Milk thistle extract has been shown to reduce damage to the liver caused by free radicals, which are produced when the liver metabolizes toxic substances [5].
- Dandelion (Taraxacum officinale)
Dandelion (Taraxacum officinale) is a plant that has been used in folk medicine for its anti-inflammatory, antioxidant, diuretic, choleretic, laxative, and hepatoprotective properties. It is rich in polyphenolic compounds, vitamins, inositol, lecithin, and minerals, and has been shown to exhibit antioxidant, anti-inflammatory, antiallergic, anti-hyperglycemic, hypolipidemic, and anticoagulant activities [6].
Dandelion has strong diuretic and detoxifying actions, making it a great herb for cleansing toxins out of the body. It helps to detox the liver, gallbladder, kidneys and blood, and also regulate bowel motions [7]. Dandelion is rich in vitamin C and antioxidants which helps protect cells from toxin damage. It also contains inulin, a soluble fiber that helps build good gut bacteria.
Dandelion roots and stems are also good vitamin C foods, which animal studies show may help with mineral absorption, reducing inflammation and preventing the development of disease [8].
- Artichoke (Cynara scolymus)
Artichoke (Cynara scolymus) is a bitter herb that has been shown to boost bile production and protect the liver. It is rich in antioxidants and phytochemicals, such as cynarin, which can lower cholesterol and protect the liver.
Artichokes have a long history of medicinal use, especially for the liver and for digestive health. The traditional use of artichoke leaf extract has been substantiated through recent research demonstrating the health benefits of artichokes, including blood sugar regulation, cholesterol metabolism, and liver health. The exact mechanisms for many of these properties remain under investigation, and many benefits may likely stem from the phytochemicals found in artichokes, including phenolic compounds and flavonoids, and prebiotic fiber, such as inulin [9].
- Burdock root (Arctium lappa)
Burdock root (Arctium lappa) is celebrated for its blood-cleansing properties and its ability to clear toxins from the bloodstream. It supports liver health by promoting the elimination of wastes and has additional benefits in managing blood sugar levels, which is closely linked with liver health [10].
Burdock root is rich in nutrients such as inulin, essential fatty acids, tannins, vitamins, and minerals, all of which contribute to its health benefits for the liver and overall well-being. It has been used traditionally to cleanse the blood, support skin health, and reduce inflammation in the body [11].
Burdock root may also help in weight management by reducing lipid profiles, lowering triglycerides and cholesterol levels, and increasing levels of high-density lipoproteins (good cholesterol). Additionally, burdock root can increase levels of leptin, a satiety hormone that helps reduce appetite and prevent further weight gain [12][13].
Burdock is eaten as a roasted vegetable called “gobo” in Japan, and all parts of the plant are widely used in Russian and Slavic traditional medicine for liver and hair health.
Incorporating Bitter Herbs into Your Diet
Incorporating bitter herbs into your diet can be a simple and effective way to support your digestive health, liver function, and overall well-being. Here are some suggestions on how to incorporate these herbs into your diet:
Teas and Infusions: Dandelion root, milk thistle seed, and burdock root teas are popular choices for their liver-supporting properties. You can also try lacto-fermented vegetables, and juice from lemons and limes (or apple cider vinegar) to enhance the action of bitters in your digestive system.
Supplements: For a more concentrated dose, consider herbal supplements in the form of capsules, tinctures, or extracts. Look for high-quality, organic products that contain herbs such as artichoke, andrographis, gentian, dandelion, and burdock root, which support healthy digestion, liver function, and blood sugar levels. Another popular supplement to consider is berberine, which comes from various plants. For specific recommendations, check out the bitters from my herbal dispensary and my new Gut Support tea and supplement.
Culinary Uses: Dandelion leaves can be added to salads or sautéed as a side dish. Artichoke hearts are delicious steamed, grilled, or added to salads. You can also try incorporating other bitter greens such as arugula, radicchio, and endive into your meals.
Eat More Plants: Incorporating more plants into your diet can help introduce more bitter substances, which can support digestion and overall health. Aim to fill half your plate with vegetables, and try incorporating bitter greens such as kale, arugula, spinach, radicchio, dandelion greens, and broccoli.
Remember, the more you exercise those bitter taste receptors, the more you may experience the benefits. So start today and enjoy the benefits of bitters for many years to come.
References:
- Liver Disease – NIDDK
- Herbal Bitters Health Benefits
- Milk Thistle: Benefits and Side Effects
- Does Milk Thistle Help Your Liver?
- 7 Science-Based Benefits of Milk Thistle.
- Protective Effects of Taraxacum officinale L. (Dandelion) Root Extract in Experimental Acute on Chronic Liver Failure – PMC
- Simple Dandelion Detox – CNM College of Naturopathic Medicine
- Liver Detox Foods: Nourishing Your Body for Optimal Liver Function.
- Artichoke May Help Protect the Liver and Promote Normal BMI
- Benefits of Burdock Root for Your Liver
- Burdock Root Benefits: Revealing Research-Based Health Advantages – PharmEasy Blog
- Burdock Root Detoxes Blood, Lymph System and Skin
- Herbs For Liver: Burdock Root, Lemon Balm, Turmeric
