Rutabaga is a root vegetable rich in fiber, vitamin C and potassium, and may reduce the risk of certain types of cancer. Rutabaga has its own unique taste, while it is low in calories and has no fat.
The vegetable can be eaten both fresh and pickled; it can be baked, fried and even stewed. Rutabaga is often added to stews and soups. Rutabaga leaves are also edible and are used in salads and stews.
Peppermint tea
Peppermint (Mentha piperita) is well known for its refreshing taste and ability to soothe an upset stomach.
Animal and human studies have shown that menthol, a compound in peppermint, improves digestion (1, 2, 3, 4).
Peppermint oil is sometimes used to improve irritable bowel syndrome (IBS), an inflammatory disease that affects the colon and can cause abdominal pain, bloating, gas, and other unpleasant symptoms (5).
A 4-week study of 57 people with IBS found that 75% of those who took peppermint oil capsules twice daily reported improvement in symptoms, compared to 38% of those in the placebo group (6).
Peppermint tea may have benefits similar to peppermint oil, although the tea's effects on human digestion have not been studied (1).
To make peppermint tea, steep 7 to 10 fresh peppermint leaves or 1 mint tea bag in 1 cup (250 ml) boiled water for 10 minutes before straining and drinking.
Summary:
Peppermint may help relieve symptoms of IBS and other digestive problems, but research on the effects of peppermint tea on digestion is lacking.
Nutritional properties
One small rutabaga is about 71 calories and contains the following vitamins and minerals:
- 48 mg vitamin C (80% of RDA)
- 4.4 g fiber (17.6% of RDA)
- 586 mg potassium (16.7% of RDA)
- 38 mg magnesium (9.5% of RDA)
- 83 mg calcium (8.3% of RDA)
- 1.34 mg niacin (6.7% of RDA)
- 2 g protein (4% of RDA)
- 0.46 mg zinc (3.1% of RDA)
- 0.84 mg iron (2.2% of RDA)
Rutabaga also contains two organic compounds that have amazing properties: glucosinolates and carotenoids.
Nutrients in olives can fight cancer, heart disease and diabetes
Ginger tea
Ginger (lat. Zingiber officinale) is a flowering plant native to Asia. Its rhizome (the underground part of the stem) is widely used as a spice throughout the world.
Compounds in ginger known as gingerols and shogaols may help stimulate stomach contractions and emptying. Thus, the spice may help with nausea, cramps, bloating, gas, or indigestion (7, 8, 9).
A large review found that taking 1.5 grams of ginger per day reduced nausea and vomiting caused by pregnancy, chemotherapy, and motion sickness (9).
Another study of 11 patients with indigestion found that taking a supplement containing 1.2 grams of ginger significantly reduced gastric emptying time by almost 4 minutes compared to a placebo (10).
Research comparing the effects of ginger tea and ginger supplements is limited, but tea may provide similar benefits.
To make ginger tea, steep 2 tablespoons (28 grams) chopped ginger root in 2 cups (500 ml) water for 10 to 20 minutes before straining and drinking. You can also steep a ginger tea bag in 1 cup (250 ml) boiled water for a few minutes.
Summary:
Ginger has been shown to relieve nausea and vomiting and may help with other digestive problems. Ginger tea can be made from fresh ginger root or using a tea bag.
Gentian tea
Gentian root is obtained from a plant in the Gentian family, which grows throughout the world.
Various varieties of gentian root have been used for centuries to stimulate appetite and treat stomach ailments (11, 12).
Gentian root's effects are attributed to its bitter compounds known as iridoids, which can increase the production of digestive enzymes and acids (13).
Moreover, one study of 38 healthy adults found that drinking water mixed with gentian root increased blood flow to the digestive system, which may help improve digestion (14).
Dried gentian root can be purchased at a health store or online. To make gentian root tea, steep 1/2 teaspoon (2 grams) dried gentian root in 1 cup (250 ml) boiled water for 5 minutes before straining. Drink it before meals to aid digestion.
Summary:
Gentian root contains bitter compounds that can stimulate digestion when consumed before meals.
Selection and preparation
Rutabagas can be found in the produce section of most supermarkets. The season for this vegetable falls in autumn and spring, but some stores sell it all year round.
A good rutabaga is firm, smooth and heavy. Avoid buying root vegetables with cracks, punctures and deep cuts. If the rutabaga feels soft and spongy to the touch, it has probably been sitting on the shelf for quite some time and has begun to rot.
Rutabaga can be stored at room temperature for a week, in the refrigerator for two weeks. If you purchased rutabaga with tops, separate the leaves and store separately if you plan to eat them.
How to cook rutabaga:
- Gather rutabaga, a large knife, cutting board and vegetable peeler.
- Wash the rutabaga and dry it well so that it is not slippery.
- Using a vegetable peeler, remove the top layer of rutabaga. Some varieties of root vegetables are dipped in wax for better storage; make sure you remove all wax before cooking.
- Cut off the bottom of the rutabaga and place it on a flat surface for stability.
- Using a large knife, cut the root vegetable into desired size cubes. Equal cubes promote even cooking.
After cutting the rutabaga, you can fry it, boil it and mash it to make a puree for a side dish, or add it to a soup or stew.
Fennel tea
Fennel (Foeniculum vulgare) is a plant that has a licorice flavor and can be eaten raw or cooked.
Animal studies have shown that fennel helps prevent stomach ulcers. This ability is likely due to antioxidant compounds that may combat damage associated with ulcer development (15, 16).
It may also help relieve constipation and promote bowel movements. However, it is not clear exactly how or why fennel acts as a laxative (15).
One study of 86 older adults with constipation found that those who drank tea containing fennel daily for 28 days had significantly more daily bowel movements than those who received a placebo (17).
You can make fennel tea by infusing 1 teaspoon (4 grams) of fennel seeds in 1 cup (250 ml) boiling water. Let it sit for 5-10 minutes before straining it and drinking it. You can also use fresh grated fennel root or fennel tea bags.
Summary:
Fennel helps prevent stomach ulcers in animals. It may also promote bowel movements and thus help relieve chronic constipation.
Angelica root tea
Angelica is a flowering plant that grows throughout the world. It has an earthy, slightly celery-like flavor.
Although all parts of this plant are used in folk medicine, angelica root in particular can help improve digestion.
Animal studies have shown that the polysaccharide in angelica root may protect against stomach damage by increasing the number of healthy cells and blood vessels in the digestive tract (18, 19).
For this reason, it may also help fight intestinal damage caused by oxidative stress in patients with ulcerative colitis, an inflammatory disease that causes ulcers in the colon (20).
Moreover, one test-tube study on human intestinal cells found that angelica root stimulates the secretion of intestinal acids. Thus, it may help relieve constipation (21).
These results suggest that drinking angelica root tea may promote a healthy digestive tract, but no studies have confirmed this.
To make angelica root tea, add 1 tablespoon (14 grams) fresh or dried angelica root to 1 cup (250 ml) boiled water. Let it sit for 5-10 minutes before straining and drinking.
Summary:
Animal and test-tube studies have shown that angelica root protects against intestinal damage and stimulates the release of digestive acids.
Dandelion tea
Dandelions are weeds from the Asteraceae family. They have yellow flowers and grow all over the world.
Animal studies have shown that dandelion extracts contain compounds that may aid digestion by stimulating muscle contractions and helping move food from the stomach to the small intestine (22, 23).
A study in rats found that dandelion extract also helps protect against ulcers by fighting inflammation and reducing stomach acid production (24).
Therefore, drinking dandelion tea can promote healthy digestion. However, human studies are limited.
To make dandelion tea, combine 2 cups of dandelion flowers and 4 cups of water in a saucepan. Bring the mixture to a boil, then remove it from the heat and let it sit for 5-10 minutes. Strain through a colander or sieve before using.
Summary:
Dandelion extract has been found in animal studies to stimulate digestion and protect against ulcers. Human studies are needed.
What is rutabaga?
Rutabaga (Brassica napobrassica) is a root vegetable of the Brassicaceae family, the roots and leaves of which are used as food in many parts of the world.
Rutabagas probably originated from a cross between turnips and wild cabbage. There are many varieties of this plant, including American purple, Laurenchen and Joan. Rutabagas are not afraid of cold weather and can be grown in spring or autumn.
Rutabagas should not be confused with turnips; they are larger, denser and more nutritious. These root vegetables differ in appearance and taste. Turnips typically have white flesh and a white or purple skin. Rutabaga has yellow flesh and a yellow skin with a purple tint.
Both vegetables have a sweet, nutty and slightly spicy taste. However, rutabaga is slightly sweeter and less spicy; it also contains less liquid, so it stores better.
Senna tea
Senna is a plant that contains chemicals called sennosides, which are broken down in the colon and act on smooth muscle to promote contraction and bowel movements (25).
Research has shown that senna is a very effective laxative for both children and adults with constipation due to a variety of reasons (26, 27, 28).
One study of 60 cancer patients, 80% of whom were taking opioids, which can cause constipation, found that more than 60% of those who took sennosides for 5 to 12 days had bowel movements more than 50% of days, compared with 32% in group not taking sennosides (28).
Thus, senna tea can be an effective and simple way to relieve constipation. However, it is best to drink it only occasionally to avoid diarrhea.
You can make senna tea by steeping 1 teaspoon (4 grams) of dried senna leaves in 1 cup (250 ml) boiled water for 5 to 10 minutes before straining. Senna tea bags are also commercially available.
Summary:
Senna is commonly used as a laxative because it contains sennosides, which promote colon contraction and regular bowel movements.
History and interesting facts
The English word "rutabaga" ("rutabaga") comes from the Swedish word "rutabagge". The first mention of the vegetable belongs to the Swiss botanist Caspar Baugin in 1620. He noted it as a wild plant from Sweden. Rutabagas are believed to be native to Scandinavia and Russia.
In Britain, rutabaga became widespread around the 1800s, after being introduced to the royal gardens of England in 1669 and described in France in 1700. In Finland, rutabaga is an ingredient in a traditional Christmas stew. The natives of Scotland prepare a dish called tatties and nips, which is mashed potatoes and rutabaga puree served with haggis. In the US, rutabaga is typically boiled and mashed with butter, milk or cream.
Interestingly, rutabaga is good not only for food, but also for sports. Since 1998, the International Rutabaga Curling Championship has been held every year on the last day of the season at the Ithaca Farmers' Market in the United States. Only rutabaga is allowed, so don't try to show up with turnips or any other root vegetable!
Marshmallow root tea
Marshmallow root is obtained from the flowering plant Althaea officinalis.
Polysaccharides from marshmallow root, such as plant glue, may help stimulate the production of mucous cells that line the gastrointestinal tract (29, 30, 31).
In addition to increasing mucus production and coating the throat and stomach, marshmallow root may have antioxidant properties that help reduce levels of histamine, a compound released during inflammation. As a result, it may protect against ulcers.
In fact, one animal study found that marshmallow root extract was highly effective in preventing stomach ulcers caused by nonsteroidal anti-inflammatory drugs (NSAIDs) (32).
While these results are interesting, more research is needed on the effects of marshmallow root tea.
To make marshmallow root tea, mix 1 tablespoon (14 grams) dried marshmallow root with 1 cup (250 ml) hot water. Let sit for 5-10 minutes before straining and drinking.
Summary:
Compounds in marshmallow root may stimulate mucus production and help coat the gastrointestinal tract, providing relief from stomach ulcers.
Black tea
Black tea is made from the leaves of the Camellia sinensis plant. It is often brewed with other plants, such as Earl Gray.
This tea contains several beneficial compounds. These include thearubigins, which may improve digestion, and theaflavins, which act as antioxidants and may protect against stomach ulcers (33, 34, 35).
One study in mice with stomach ulcers found that 3 days of treatment with black tea and theaflavins healed 78–81% of ulcers by suppressing inflammatory compounds and pathways (36).
Another study in mice found that black tea extract alleviated indigestion caused by medication (34).
Therefore, drinking black tea may help improve digestion and protect against ulcers, but more research is needed.
To make black tea, steep a black tea bag in 1 cup (250 ml) boiling water for 5 to 10 minutes before drinking. You can also use black tea leaves and strain the tea after brewing.
Summary:
Drinking black tea may help protect against stomach ulcers and indigestion due to the compounds it contains that act as antioxidants.
Biologically active components in bitters
Gentian contains a class of bitter compounds called iridoids, one of which is called gentiopicroside. It helps normalize the rate at which food moves through the intestines , and iridoids are important for the production of stomach acid .[, ]
Burdock seeds and leaves contain arctigenin, a compound with anti-inflammatory properties. Burdock and artichoke roots have inulin , which promotes the growth of beneficial microflora .[, ,]
Cynarin is an important substance found in artichokes that helps increase bile production , which helps complete digestion and better absorption of vitamins. [, ]
In chamomile, certain flavonoids (apigenin, quercetin , and patuletin) may reduce muscle spasms in the intestines. The aromatic compound chamazulene, found in chamomile, has anti-inflammatory effects [, ].
DIRECTIONS OF BENEFICIAL EFFECTS OF BERBERINE
Goldenseal contains berberine, which has many health benefits and can help treat many inflammatory conditions. []
Security measures
While herbal teas are generally considered safe for healthy people, you should be careful when introducing a new type of tea into your diet.
There is currently limited knowledge regarding the safety of some teas for children and pregnant and breastfeeding women (37, 38).
What's more, some herbs can interact with medications, and herbal teas can cause unpleasant side effects such as diarrhea, nausea, or vomiting if consumed in excess (39).
If you want to try a new herbal tea to improve your digestion, start with a low dose and pay attention to how you feel. Also, be sure to consult your doctor if you are taking medications or have any health problems.
Summary:
Although teas are generally considered safe for most people, some teas may not be suitable for children, pregnant women, or those taking certain medications.
