Today’s modern medicine is incredible for all that has been discovered about the body. However, even without modern science, our ancestors intuitively learned some pretty insightful things about the body. Using modern science to explain the mechanism behind such insights can be extremely fascinating.

One example of this is the use of bitter foods. The use of bitters to aid digestion has a long history. We now understand that a reflex exists, termed the “bitter reflex,” that begins a cascade of actions in the body to prepare our digestive system for the food we are about to eat.

If you’re not digesting your food, your body isn’t being nourished the way it needs and you’re not able to operate at your most optimum levels of you.

Bitter foods stimulate your body’s digestion by helping increase the amount of digestive secretions in your stomach that help break down food more quickly and effectively.

Because bitter foods stimulate digestion, they are also helping your body stay actively in the parasympathetic nervous system (think rest and digest). So, if you’re feeling a little gaseous, nauseated, bloated or anything else tummy-related, bitters can help!

The best way to incorporate bitters into your diet and stimulate the ‘bitter reflex’ is to eat bitter foods with each meal.

Common bitter foods include:

1. Arugula

Arugula is commonly considered a leafy green, but it’s actually from the Brassicaceae family of vegetables (broccoli, cabbage, cauliflower). This vegetable is particularly useful in helping your liver stimulate bile production, which helps detoxify the body. It also regulates immune function and aids in cancer prevention. Arugula’s peppery flavour has a natural cooling effect on the body and, like other greens, it hydrates.

2. Coffee

Coffee is a powerful detoxifier for the liver and the colon. The aromatic legume contains theobromine, theophylline and caffeine, which increases bile flow and dilates blood vessels. Some studies show drinking coffee may also help the liver regulate itself. And as most athletes know, it can boost performance.

3. Dill

Dill is a natural antibiotic and has the ability to fight free radicals. The oils in dill contain a compound called carvone, which can relieve an upset stomach, reduce gas and help push food through the digestive system, making it a good toxin flusher. Hippocrates used dill as a mouth cleanser because it also fights bad breath. Put fresh dill in sauces and salad dressings, and pile it on top of salmon.

4. Dandelion Greens

Dandelion Greens seem to be able to do it all: cleanse the liver, relieve constipation and diarrhoea, reduce gas build-up, assist in weight reduction, prevent and lower high-blood pressure, reduce inflammation and the long list goes on. They’re also high in protein.

5. Jerusalem Artichokes

These knobby potato-looking vegetables are rich in inulin, which is a starch that’s handled by the body differently than sugars. Although it’s not used for energy metabolism, starch has been shown to control blood sugar and improve the immune system. They are also high in iron, magnesium, potassium and B vitamins.

6. Saffron

Saffron is one of the most highly valued–and expensive–spices in the world. Good news, however: A little goes a long way. You only need a thread or two to flavour an entire dish and reap its rewards. Saffron is an antioxidant and improves blood circulation. It also helps athletes ease fatigue and muscle inflammation by assisting the tissues in getting rid of lactic acid, which is built up after vigorous exercise.

7. Kale

If vegetables held popularity contests, kale would reign as king. With all its vitamins, antioxidants, anti-inflammatory properties and calcium, its superfood status is warranted. And kale’s sulphur and soluble fibre make it a great detoxifier. Add it to salads, soups and superfood bowls.

8. Sesame Seeds

Sesame Seeds are one of the oldest cultivated plants in the world and was used as medicine in Egyptian times, some 3,600 years ago. Roman soldiers also ate sesame seeds and honey for energy and strength. Sesame seeds, which help cleanse the colon, are high in calcium and magnesium. Choose raw and unprocessed seeds when you can.

9. Turmeric

This common Indian spice helps cleanse the blood, regenerate damaged liver cells, and fight indigestion and inflammation. Turmeric is also a natural painkiller, which bodes well for those who want to enhance performance. Add the ground spice to curries or throw fresh turmeric into rice, marinades or smoothies.

10. Ginger

The powerful exotic roots, ginger and galanga add unique, spicy bitter flavour to soups, curries, salads, and tea. These are also well known for treating nausea, motion sickness, and strengthening the immune system. As a natural bitter, ginger is a great asset to any modern diet.

11. Citrus – lemon, lime and grapefruits

Of all the citrus fruits, grapefruit is the most abundant source of natural bitters. You’ll find the best source of bitter flavour among grapefruits with a yellow rind. You can also add some lemon juice to warm water in the morning to kickstart your digestion.

12. Peppermint

Peppermint has a wide variety of medicinal uses, but it's especially good for gut and bowel problems as it helps expel gas and stop gas build-up. It's also used to treat headaches, nausea, morning sickness, diarrhoea, and anxiety associated with depression.

13. Cocoa

Pure cocoa is extremely bitter. Connoisseurs know that chocolate with 80% cocoa content provides a special taste experience. You can improve your tolerance for bittersweet chocolate by starting with some variety of milk chocolate, and gradually increasing the cocoa content.

14. Eggplant

Eggplant not only tastes good, but also has impressive healing properties. It can be used to relieve constipation, hypertension and stomach ulcers. Eggplant helps dispel toxic heat from the body and improves blood circulation. Eggplant contains bitters that provides are an excellent digestive aid.

15. Green Tea

In addition to green tea benefits for digestive health, the polyphenols found in green tea have been shown to have cancer-fighting, anti-inflammatory, and anti-microbial properties. The consumption of green tea for digestive health dates back thousands of years to its earliest uses in India and China.

16. Brussels Sprouts

Like with the sinigrin found in broccoli, the same compound in Brussels sprouts contributes to the potent vegetable’s cancer protecting properties. Natural heirloom Brussels sprouts contain valuable bitters, Vitamins B and C, potassium, and fibre.

16 Bitter Foods for Better Digestion