Herps for gut health
The ultimate list of clinically proven herbs for gut health
Medically reviewed by:
Dr John Freeman
Herbs shown to support digestive and gut health
Our medical team has compiled this evidence-based list of herbs that have been researched for their role in supporting gut health and digestive function. These herbs have demonstrated benefits across a range of gastrointestinal (GI) concerns, including microbial imbalance, inflammation, motility issues, and gut barrier integrity.
All ingredients listed below have been studied for their therapeutic activity in the digestive system and are commonly used by clinicians as part of structured gut-health protocols.
1. Essential oil extracts and complementary herbs
Red Thyme Oil (Thymus vulgaris)
Red thyme oil contains active compounds such as thymol and carvacrol, which have demonstrated antimicrobial and gut-protective effects.
Research suggests thyme oil supplementation may:
Support intestinal barrier integrity
Reduce bacterial overgrowth when delivered past the stomach
Exhibit antimicrobial activity similar to oregano oil
When formulated for targeted intestinal delivery and combined with complementary herbs, red thyme oil has been shown in clinical settings to be comparable in effectiveness to standard antibiotic treatments for SIBO, without the same level of collateral disruption to the gut microbiome.
Oregano Oil (Origanum vulgare)
Oregano oil has one of the broadest antimicrobial spectrums among herbal extracts. Studies indicate it may help:
Reduce bacterial overgrowth in the small intestine
Inhibit fungal overgrowth, including Candida (SIFO)
Support repair of intestinal tight junctions
SIBO and related dysbiosis conditions can damage the gut lining, contributing to increased intestinal permeability (“leaky gut”). Oregano oil, when properly formulated for bioavailability, has been shown to support microbial balance while protecting gut barrier function.
Peppermint Oil (Mentha × piperita)
Peppermint oil is well studied for its antispasmodic effects on the gastrointestinal tract and is commonly used in irritable bowel syndrome (IBS).
Clinical evidence shows peppermint oil may help:
Reduce abdominal cramping and bloating
Relax intestinal smooth muscle
Improve gas, distension, and functional digestive discomfort
Enteric-coated peppermint oil has been shown to safely alleviate IBS symptoms when used as directed. Individuals taking acid-reducing medications or experiencing reflux should consult a healthcare professional before use.
Sage Leaf (Salvia officinalis)
Traditionally used in Mediterranean and herbal medicine, sage supports digestion and metabolic balance.
Key properties include:
Antioxidant and anti-inflammatory activity (carnosic acid, carnosol)
Activation of PPAR-gamma pathways involved in inflammation and glucose regulation
Support for dyspepsia and digestive discomfort
When included in targeted antimicrobial blends designed to bypass stomach degradation, sage has demonstrated efficacy comparable to pharmaceutical approaches in SIBO protocols.
Lemon Balm (Melissa officinalis)
Lemon balm is known for its calming and gastro-protective effects.
Research suggests it may:
Reduce intestinal spasms and bloating
Support inflammatory balance in the gut
Ease functional digestive discomfort
Its active compounds—including tannins, terpenes, and eugenol—contribute to its soothing, antimicrobial, and spasmolytic effects, making it particularly useful for bloating and gas.
2. Other clinically relevant herbs
The Berberine Family
Berberine is a bioactive alkaloid found in several medicinal plants, including:
European barberry
Goldenseal
Goldthread
Coptis species
Berberine has been extensively studied for its effects on:
Gut microbial balance
Blood sugar and lipid metabolism
Intestinal immune signaling
Emerging research shows berberine can modulate gut microbiota composition, influence bile acid metabolism, and support immune regulation within the intestinal lining—making it highly relevant in SIBO and metabolic-gut conditions.
Potential benefits include:
Supporting microbial balance
Improving insulin sensitivity
Reducing inflammation and cholesterol levels
Coptis Root (Coptis chinensis)
Coptis root is rich in berberine alkaloids and has a long history in East Asian medicine.
Studies indicate it may:
Support antimicrobial balance
Reduce gut inflammation
Assist with diarrhea, abdominal fullness, and digestive distress
Its antioxidant and immune-modulating effects make it a valuable component of gut-focused protocols.
Indian Barberry (Berberis aristata)
Used for over 2,500 years, Indian barberry is another potent source of berberine.
Traditionally used to:
Support digestion and appetite
Reduce diarrhea and microbial imbalance
Assist metabolic and inflammatory conditions
Modern research supports its antioxidant, antimicrobial, and metabolic benefits.
Chinese Skullcap (Scutellaria baicalensis)
Chinese skullcap is rich in flavonoids such as baicalin and baicalein, which have demonstrated anti-inflammatory and antimicrobial effects.
It has traditionally been used to:
Reduce gut inflammation
Calm the enteric nervous system
Inhibit pathogens including H. pylori, E. coli, and Salmonella
Skullcap is also considered a “nervine,” supporting the gut-brain axis—particularly relevant in SIBO, where nervous system irritation often worsens symptoms.
Ginger Rhizome (Zingiber officinale)
Ginger is one of the most widely studied digestive herbs.
Evidence suggests ginger may:
Reduce nausea and indigestion
Protect the stomach lining
Improve gastric emptying and motility
Stress is a known driver of SIBO symptoms, and ginger’s antioxidant and mucosal-protective effects may help reduce stress-related gut irritation.
Deglycyrrhizinated Licorice (DGL) (Glycyrrhiza uralensis)
DGL is a safer, long-term form of licorice root with the glycyrrhizin removed.
Clinical evidence shows DGL may:
Support healing of the gut lining
Reduce symptoms of reflux and indigestion
Assist in H. pylori management
Studies have shown licorice extract to be comparable—or in some cases superior—to standard antacids in reducing GERD symptoms.
Chinese Rhubarb (Rheum officinale)
Rhubarb has been used in Chinese medicine for centuries to support digestion and gut immunity.
Research shows it may:
Restore gut microbiota balance
Protect the intestinal mucosal barrier
Reduce inflammation and bacterial biofilms
Rhubarb also supports gut motility and immune signaling, making it useful in dysbiosis-related conditions.
Dill (Anethum graveolens)
Dill has traditionally been used as a digestive aid.
Its properties include:
Antispasmodic and carminative effects
Reduction of bloating and flatulence
Support for gastric acid balance
While clinical evidence is limited, its traditional use and biochemical profile support its inclusion in digestive formulations.
Berberine: Botanical Occurrence, Traditional Uses, Extraction Methods, and Relevance in Cardiovascular, Metabolic, Hepatic, and Renal Disorders
Berberine sulfate: antimicrobial activity, bioassay, and mode of action
Scutellaria baicalensis, the golden herb from the garden of Chinese medicinal plants
High-efficient extraction of principal medicinal components from fresh Phellodendron bark (cortex phellodendri)
Gut Microbiota Variation With Short-Term Intake of Ginger Juice on Human Health
What Are Licorice Root’s Benefits and Downsides?
What we already know about rhubarb: a comprehensive review
Peppermint oil
All You Need to Know About Dill
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