Healing My Gut: Small Changes, Big Impact

Healing my gut felt overwhelming at first. Between nutrition, stress, sleep, and gut bacteria, it seemed impossible to get everything right. Every time I thought I had a handle on one thing, something else popped up.

One of the biggest lessons I learned? Small, supportive habits often make a bigger difference than obsessing over what to cut out. Instead of stressing about avoiding the “wrong” foods or eliminating every possible trigger, I started focusing on what I could add in to support my body.

Herbs were one of those things.

I didn’t start drinking herbal tea because I thought it would fix my gut—I just liked it. I’ve always enjoyed tea, especially herbal blends, simply because they taste good and feel cozy. But during my gut healing program, I was introduced to Throat Coat tea, which contains marshmallow root, an herb known for its soothing effects on gastritis. That was the first time I used an herb intentionally for digestion, and I noticed how much it helped.

What really pushed me to start learning more about herbs, though, was realizing how disruptive certain medications—like antacids—can be to the gut microbiome. I had spent so much time, effort, and money trying to restore my gut bacteria. The last thing I wanted was to undo all that progress.

But I still needed relief, so I started looking into other options. That’s when I began researching herbs that could support my digestion naturally instead of relying on things that could throw my gut out of balance.

For a long time, I was skeptical that herbs did much beyond tasting nice. But once I started learning about how different plants contain compounds that actively support digestion—reducing inflammation, nourishing the gut lining, balancing bacteria, and even helping with stress—it all started making sense.

Another big shift for me was letting go of the idea that herbs work like medication. They don’t just mask symptoms or override dysfunction. Instead, they support your body’s natural processes. If you’re running on stress, barely sleeping, and eating in a way that doesn’t nourish your body, no amount of herbs will fix that. But if you have a solid foundation, they can amplify healing in a really powerful way.

That’s when I started experimenting with different herbs—not just for stress support, but for digestion too. Some were game changers for gut inflammation, while others helped my nervous system relax, which improved digestion indirectly.

So today, I want to share the herbs and adaptogens that made the biggest difference for me. Why they work, how I use them, and why they’re worth trying if stress and digestion have ever been a struggle for you.

Why Stress Messes With Digestion (And Why Herbs Can Help)

Chronic stress doesn’t just make you feel anxious. It actively disrupts digestion.

Here’s what happens inside your body:
✔ Digestion slows down. Your body prioritizes survival, not breaking down food.
✔ Stomach acid production drops. Low stomach acid leads to bloating, indigestion, and poor nutrient absorption.
✔ Gut motility changes. Stress can cause food to move too slowly (leading to constipation) or too quickly (leading to diarrhea).
✔ Gut bacteria become imbalanced. Beneficial bacteria decrease, allowing harmful microbes to take over.
✔ Inflammation increases. Chronic stress fuels gut inflammation, worsening conditions like IBS, leaky gut, and gastritis.

And that’s exactly why herbs can be such a game-changer. Some herbs, like chamomile and tulsi, help regulate the nervous system, shifting digestion back into a balanced state. 

Others, like marshmallow root and slippery elm, directly soothe the gut lining and reduce inflammation. Instead of just masking symptoms, herbs help bring the gut and nervous system back into alignment.

The Herbs That Helped My Gut (And Why I Love Them)

These are the herbs that made the biggest difference for me. Some I discovered for quick relief, while others became daily staples for gut support and stress resilience.

Marshmallow Root – The Gut Lining Hero

Marshmallow root is one of the most powerful herbs for soothing and repairing the gut lining. It is classified as a demulcent, meaning it contains high amounts of mucilage—a gel-like substance that coats and protects mucous membranes, including the stomach and intestines.

This is incredibly helpful for conditions like:

• Gastritis – It reduces inflammation in the stomach lining.

• Leaky Gut Syndrome – Helps protect and rebuild the gut barrier.

• Acid Reflux – Forms a protective layer that shields against stomach acid irritation.

Another great benefit of marshmallow root is that it contains prebiotic properties, meaning it helps feed the beneficial bacteria in the gut. Unlike probiotic supplements that introduce new bacteria, prebiotics help strengthen and maintain the good bacteria that are already present.

How I Use It

• Cold Infusion: The best way to extract its mucilaginous properties is to steep it in cold water overnight. This creates a thick, soothing drink that can be sipped throughout the day.

• Warm Tea Blend: Sometimes, I mix it with slippery elm for additional gut protection.

Marshmallow root has been one of the most noticeable herbs in my healing process, particularly when dealing with gastritis flare-ups. It provides immediate soothing relief and long-term healing support.

Slippery Elm – The Ultimate Soother

Slippery elm is another demulcent herb, meaning it has similar soothing and coating properties to marshmallow root. It comes from the inner bark of the slippery elm tree and has been used in traditional medicine for centuries to aid digestion.

It works by forming a gel-like substance when mixed with water, which coats the esophagus, stomach, and intestines. This helps to:

• Reduce acid reflux and heartburn – Creates a barrier that protects the esophagus from stomach acid.

• Soothe an inflamed gut – Particularly useful for conditions like IBS, Crohn’s disease, and ulcerative colitis.

• Improve digestion and elimination – It acts as a mild bulk-forming laxative, helping with constipation.

How I Use It

• Tea or Slurry: Unlike marshmallow root, which is best prepared as a cold infusion, slippery elm can be mixed into warm water to create a soothing slurry.

• As a powder: Sometimes I add slippery elm powder to smoothies or mix it with honey for a gut-healing paste.

While slippery elm is incredibly effective, it’s important to take it away from medications and supplements, as its coating properties may interfere with absorption.

Chamomile – The Stress & Gut Calmer

Chamomile is well-known for its calming and anti-inflammatory properties. While most people associate it with better sleep and relaxation, it also has significant digestive benefits.

Chamomile is a carminative herb, which means it helps prevent and relieve gas and bloating. It does this by relaxing the muscles in the intestines and allowing trapped gas to pass more easily.

Chamomile also contains anti-spasmodic properties, making it helpful for:

• Reducing stomach cramping and discomfort

• Easing symptoms of IBS

• Calming an upset stomach caused by stress

One of the most interesting aspects of chamomile is that it also contains apigenin, a compound that interacts with GABA receptors in the brain. This is the same mechanism used by anti-anxiety medications, which is why chamomile has such strong stress-reducing effects.

How I Use It

• Tea: Chamomile tea is the easiest way to enjoy its benefits. I drink it in the evening or whenever I feel bloated.

• Blended with Other Herbs: I often mix it with tulsi or fennel for extra digestive support.

Chamomile is a fantastic herb for those who experience stress-related digestive issues, as it addresses both the nervous system and the gut at the same time.

Tulsi (Holy Basil) – The Adaptogen That Does It All

Tulsi, also known as holy basil, is one of the most powerful adaptogenic herbs. Adaptogens help the body adapt to stress, making them invaluable for gut health, as stress is a major contributor to digestive dysfunction.

Tulsi works by regulating cortisol levels, which helps prevent the negative effects of chronic stress on the digestive system. In addition to its nervous system benefits, tulsi also:

• Supports liver function, aiding in detoxification.

• Reduces inflammation throughout the body, including the gut.

• Has antimicrobial properties, helping to keep gut bacteria balanced.

One of the things I love most about tulsi is that it provides calm energy rather than sedation. Unlike chamomile, which is more relaxing, tulsi makes me feel focused, balanced, and less reactive to stress.

How I Use It

• Tea: Tulsi tea is my go-to adaptogen for daily stress support. I drink it in the morning or mid-afternoon for a natural mood and energy boost.

• Blends: It pairs well with chamomile and lemon balm for a stress-relief tea.

Tulsi is an excellent herb for anyone dealing with burnout, nervous system dysregulation, or chronic digestive issues caused by stress.

Oatstraw – The Nervous System Restorer

Oatstraw is one of the most nourishing herbs for the nervous system, which indirectly makes it great for digestion. It’s packed with minerals like magnesium, calcium, and silica, which help restore and rebuild a stressed-out system.

It works particularly well for:

• Deep nervous system healing after burnout.

• Supporting adrenal health for those recovering from chronic stress.

• Improving digestion by promoting relaxation and better nutrient absorption.

Because it’s so rich in minerals, oatstraw is an excellent choice for people who feel depleted, exhausted, or sensitive to stress.

How I Use It

• Long Infusion: I let oatstraw steep overnight in hot water to extract the most nutrients.

• Daily Tea: I drink it regularly to keep my nervous system supported.

Oatstraw is incredibly gentle, making it a great long-term herb for nervous system support and digestive well-being.

Ginger – The Digestion Booster

Ginger is one of the most well-known herbs for digestion, and for good reason. It works in multiple ways to support gut health.

✔ Stimulates stomach acid production. This helps prevent bloating and supports nutrient absorption.
✔ Speeds up digestion. Ginger promotes gastric emptying, preventing sluggish digestion.
✔ Reduces nausea. Whether it’s motion sickness, morning sickness, or digestive upset, ginger has been used for centuries to settle the stomach.
✔ Fights inflammation. Chronic stress increases inflammation in the gut, and ginger contains powerful anti-inflammatory compounds that help counteract this.*

One of the unique things about ginger is that it contains gingerol, a bioactive compound that supports gut motility and soothes digestive discomfort.

How I Use It:

• Fresh Ginger Tea: Simmer fresh slices in water for a warming, digestion-boosting tea.

• Powdered Ginger: Mix into herbal blends for an extra anti-inflammatory kick.

• Cooking: I throw it into soups, stir-fries, and even smoothies—it’s so easy to incorporate.

How to Start Using Herbs for Gut & Stress Support

If you’re new to herbs, start with tea. It’s the simplest way to experience their benefits without overcomplicating things.

Step 1: Pick a Tea Based on Your Needs

• Feeling bloated? Try chamomile, fennel, or ginger.

• Dealing with stress-related gut issues? Go for Tulsi, chamomile, or oatstraw.

• Struggling with gut lining irritation? Marshmallow root or slippery elm are your best bet.

Step 2: Start With One Cup a Day

Introduce one herb at a time and see how your body responds.

Step 3: Experiment With Blends

Once you get comfortable, try mixing herbs. For example:
✔ Gut-Soothing Blend: Marshmallow Root + Slippery Elm + Chamomile
✔ Stress & Digestion Blend: Tulsi + Chamomile + Ginger

Step 4: Try Cold Infusions for Mucilaginous Herbs

For herbs like Marshmallow Root and Slippery Elm, cold infusions work best. Just let them steep overnight in cold water and drink the next day.

Herbal Myths That Need to Go

"Herbs work instantly like medication."

A lot of people expect herbs to work the same way as over-the-counter meds. Pop a pill, feel relief in 20 minutes, problem solved. But that’s not how herbs work.

Yes, some herbs can provide quick relief. Ginger, for example, can help with nausea almost immediately, and chamomile can relax the digestive tract in a single cup of tea. But overall, herbs work with your body over time.

Herbs aren’t designed to override symptoms like most pharmaceuticals do. Instead, they support and nourish the body’s natural healing processes. They gently nudge things in the right direction, but you have to be patient. Think of them more like a daily ritual that builds up benefits rather than a one-time fix.

That being said, I did notice some immediate effects when I first started using marshmallow root for gastritis. But the real, long-term improvement happened when I made it a regular part of my routine. The same goes for adaptogens like Tulsi—they don’t instantly erase stress, but over time, they make your nervous system more resilient.

If you’ve tried herbs once or twice and didn’t notice a difference, don’t write them off. Consistency is key.

"If a little is good, more is better."

It’s easy to fall into the trap of thinking that if something is beneficial, doubling (or tripling) the amount will speed up the results. But that’s not how herbs work.

Unlike pharmaceuticals, herbs work in synergy with the body. More isn’t always better—balance is.

For example, licorice root is an incredible herb for stress and digestion, but in large amounts, it can raise blood pressure. Even adaptogens like ashwagandha, which are great for stress support, can backfire if overused. Some people find that taking too much actually makes them more tired instead of giving them energy.

Herbs work best when used intentionally and in moderation. Instead of drinking the same herb every day in large amounts, it’s better to rotate them and listen to your body. Some weeks, I drink Tulsi almost daily, but other times, I naturally switch to chamomile or oatstraw depending on what I need.

A good rule of thumb? Start small, see how your body responds, and adjust from there.

"You should take the same herb every day forever."

Your body thrives on variety, and so does your gut microbiome. The idea that you should take the same herb daily for months on end isn’t ideal for long-term health.

For example, let’s say you’re drinking chamomile tea every night for relaxation. Over time, your body might start responding less to it, and you’ll lose some of that calming effect. Switching things up—maybe alternating with Passionflower or lemon balm—keeps your body more responsive and helps you get a broader range of benefits.

This is especially true for gut-supporting herbs. Your microbiome needs a variety of nutrients, and drinking the same thing over and over again won’t provide that diversity. One of the coolest things I learned in my gut healing program was that we should aim for at least 60 different plant-based foods each week to nourish the gut microbiome.

That sounds like a lot, but herbs count! So by drinking different herbal teas, adding spices to food, and mixing up the plants in my diet, I was able to support my gut without overcomplicating things.

Herbs are amazing, but they’re not meant to be a one-and-done solution. Rotate, experiment, and listen to what your body needs.

Final Thoughts on Herbal Myths

Herbs aren’t magic bullets, but they are powerful tools when used correctly. The key is understanding how they work, being patient, and using them in balance with the rest of your lifestyle.

If you’re new to herbalism, start simple. Pick one or two herbs that resonate with you, try them consistently, and pay attention to how they make you feel. And most importantly—have fun with it. Herbalism is meant to be an enjoyable, nourishing part of your life, not another stressful “to-do.”

Final Thoughts: Why Herbs Are My Favorite Gut-Healing Tool

Herbs have become one of my favorite ways to support my digestion. They’re gentle yet effective, easy to incorporate, and provide so many benefits beyond just gut health.

And the best part? Drinking tea feels like self-care. It’s calming, grounding, and a way to slow down in a world that always wants us to rush.

So if you’re struggling with gut issues, stress, or both—herbs might just be your new best friend.

Curious about using herbs for digestion and stress relief? My FREE Herb & Tea Recipe Cards are a simple way to start your herbal journey. Subscribe to my email list to get them and start exploring easy, soothing blends!