Best Essential Oils For Digestion & How To Use Them

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Digestive problems can truly cramp your style. Things can get infinitely more troublesome and embarrassing when you are out of the house.

Anyone who has suffered from bloating, indigestion, stomach cramps, or any other digestive problem when away from home will attest to how these symptoms can disrupt daily life.

Essential oils for digestion offer a gentle yet effective solution to promoting smoother digestion. These potent plant extracts reduce inflammation and digestive distress without adverse side effects.

Yes, I have links to research studies showing why these 9 are the best essential oils for digestion and how they work.

9 Top Essential Oils for Digestion

Ginger

Well-known for its ability to calm an upset stomach and soothe nausea, ginger essential oil is a powerful aid for digestion.

It is rich in gingerol and shogaol, two active compounds with anti-inflammatory and carminative properties, which help reduce gas, cramping, and bloating.

Ginger essential oil helps improve digestion and stimulates food movement through the digestive tract.

Its long history in traditional medicine as a remedy for motion sickness and indigestion highlights its effectiveness in soothing the digestive system.

Related: Best essential oils for nausea and how to use them

Peppermint

Peppermint essential oil is widely known for its ability to soothe digestive issues, particularly indigestion and bloating.

The menthol component in peppermint helps to relax the gastrointestinal tract muscles, reducing spasms that can cause discomfort.

Its anti-inflammatory and analgesic properties also make it useful for reducing pain and inflammation associated with digestive problems.

Studies have shown that peppermint oil can significantly improve irritable bowel syndrome (IBS) symptoms, making it a top choice for digestive health.

Sweet Fennel

Sweet fennel essential oil is an excellent choice for supporting digestion, especially when dealing with bloating and constipation.

Its main component, anethole, has antispasmodic and carminative effects, which help relax the digestive muscles and ease gas expulsion.

Fennel also contains fiber, which aids in bowel regularity, and its antioxidant properties help protect the digestive tract from inflammation.

Lemon

Lemon essential oil is known for its ability to stimulate the production of digestive enzymes, which can enhance digestion and break down food more efficiently.

The high concentration of limonene in lemon oil gives it potent antioxidant and anti-inflammatory properties, which can help reduce inflammation in the gut and promote smoother digestion.

Its fresh, uplifting scent also helps combat nausea, while its detoxifying effects support the liver and digestive organs.

Cardamom

Cardamom essential oil has long been used in traditional medicine to ease digestive problems.
Its key active compound, cineole, has anti-inflammatory, antibacterial, and antispasmodic properties, which help alleviate nausea, indigestion, and cramping.

Cardamom’s warming and soothing qualities also stimulate the production of digestive enzymes, which can enhance digestion and improve nutrient absorption. Its gentle nature makes it a great option for those with sensitive digestive systems.

Star Anise

Star Anise essential oil, derived from the star-shaped fruit of the Illicium verum tree, is renowned for its sweet, warm, and spicy aroma, reminiscent of licorice.

The oil is rich in components that support digestion by helping to ease symptoms of bloating and indigestion when diluted and applied topically or inhaled.

The aroma of star anise also helps alleviate stress and anxiety while promoting a sense of calm and clarity.

Black Pepper

Black Pepper essential oil, extracted from the dried berries of the Piper nigrum plant, has a warm, spicy, and slightly woody scent. It is known for its invigorating and stimulating properties, which can enhance circulation and provide relief from muscle tension.

This essential oil is also prized for its ability to support digestive health, helping to alleviate discomfort and promote healthy digestion.

In aromatherapy, Black Pepper can uplift mood and reduce feelings of fatigue, making it an excellent addition to blends aimed at increasing energy and focus.

Marjoram

Sweet Marjoram essential oil, derived from the leaves of the Origanum majorana plant, boasts a warm, herbaceous, and slightly sweet aroma.

It has anti-inflammatory and antispasmodic qualities, making it beneficial for soothing muscle aches, cramps, and respiratory issues.

Additionally, Marjoram can promote healthy digestion and support emotional balance, making it a versatile oil for both physical and emotional well-being.

Roman Chamomile

Roman Chamomile essential oil is a gentle yet effective remedy for digestive issues. Rich in apigenin, an antioxidant with anti-inflammatory properties, chamomile is particularly beneficial for calming inflammation in the digestive tract and reducing symptoms of indigestion, such as gas and bloating.

Chamomile’s ability to relax the nervous system makes it ideal for soothing stress-related digestive issues, such as nervous stomach or IBS. It’s often used to promote overall digestive comfort and improve sleep, which can also aid digestion.

Best Essential Oil Synergy Blends for Digestion

3 bottles of synergy essential oils for digestion

While essential oils are powerful on their own, when combined, their effects can be even more potent.

Essential oil synergy blends are expertly crafted to enhance the therapeutic properties of individual oils, making them particularly effective for digestive support.

Below are some of the best synergy blends for digestion, created by reputable brands known for their quality essential oils.

DigestZen by doTERRA

doTERRA’s DigestZen is a pure essential oil digestive blend designed to help reduce gas, indigestion, and upset stomach.

This proprietary blend includes Ginger, Anise Fennel, Peppermint, Caraway, Tarragon, and Coriander essential oils, which work together to boost food digestion and maintain a healthy gastrointestinal tract.

DigestZen effectively soothes occasional stomach discomfort and is the best essential oil synergy blend for calming upset stomachs during long trips.

Plant Therapy Tummy A id

Tummy Aid Essential Oil Blend by Plant Therapy is formulated to support a healthy digestive system and help relieve occasional digestive discomfort. This blend encourages the body’s natural process of elimination, making it a great companion for maintaining digestive health.

With key ingredients like sweet fennel and dill weed, Tummy Aid has a strong, herbaceous scent reminiscent of pickles.

It’s formulated to promote the body’s natural digestion and tonify the digestive system, offering relief when you experience stomach discomfort, whether due to diet changes or other occasional digestive issues.

To use, simply dilute in a carrier oil and gently massage onto the abdomen in a clockwise and downward motion for soothing relief. The Tummy Aid Roll-On is prediluted for added convenience. Just open the bottle and gently apply on the abdomen.

Edens Garden Digest Ease Essential Oil Blend

Edens Garden Digest Ease Essential Oil Blend combines the digestive benefits of Ginger, Lemon, Fennel, Cardamom, Vanilla CO2, Carrot Seed, and Spearmint. Together these oils help soothe issues such as indigestion, stomach cramps, and bloating. The lemon and ginger components are great for alleviating nausea.

Digest Ease has a soothing woodsy and spicy aroma that promotes a calming atmosphere, making it ideal for relaxation and meditation.

Rocky Mountain Oils Tummy Rub Digestive Essential Oil Blend

Rocky Mountain Oils Tummy Rub Essential Oil Blend contains a blend of Fennel, Ginger, Peppermint, Frankincense, Juniper Berry, and Cypress in a base of Fractionated Coconut Oil. This versatile blend is perfect for digestive support; it can be diffused to combat nausea, soothe the digestive system before or after meals, and alleviate bloating.

Because it contains a carrier oil, it can be used topically. To use Tummy Rub for digestion, massage the oil onto the abdomen in a clockwise direction for quick relief from stomach discomfort.

Sourced from sustainable farms and rigorously tested, this blend is 100% pure and effective, reflecting the brand’s commitment to quality through their S.A.A.F.E. Promise.

Plant Therapy Gut Aid Essential Oil Blend

Gut Aid™ Essential Oil Blend is designed to support a healthy digestive system while providing relief from digestive discomfort.

This digestion synergy blend features a complex, spicy, and warm scent, combining Star Anise, Lemongrass, Ginger Root, Peppermint, Tarragon, and Sweet Fennel to create a delightful minty-spice aroma. Gut Aid promotes healthy digestion and offers natural comfort for occasional digestive issues, including queasiness, gas, bloating, and indigestion.

Specifically formulated to relieve symptoms from feeling overly full after a hearty meal to soothing an upset stomach, Gut Aid is your go-to solution for easing tummy troubles.

It is also available as a pre-diluted Gut Aid Roll-On for added convenience.

How to Use Essential Oils for Digestion

lady putting essential oil around her tummy area + lady sniffing directly from bottle

When using essential oils to support digestion, it’s important to know how to apply them safely and effectively.

Here are the best methods for using essential oils to relieve digestive issues:

Topical Application

Essential oils can be applied directly to the skin, but they must always be diluted with a carrier oil to prevent irritation.

For digestive relief, apply the diluted oil to your abdomen and gently massage in a circular motion. This helps stimulate the digestive system and alleviate symptoms such as bloating or indigestion.

The abdomen is the best pulse point for applying essential oils for digestion.

Aromatherapy

Inhaling essential oils is another effective way to ease digestive discomfort. You can use a diffuser to disperse the oils throughout the air, or simply inhale directly from the bottle or from a tissue. This method is particularly helpful for nausea, as the scent can quickly settle the stomach.

Note: I strongly advise against ingesting essential oils for digestion or any other purpose. Research on this is contradictory. Most research studies advise caution and emphasize proceeding with caution and keeping an eye out for adverse reactions. It’s not worth the risk and best avoided.

Lifestyle and Dietary Tips to Improve Digestion

While essential oils can offer powerful support for digestive health, they work best when combined with healthy lifestyle habits.

Here are a few tips to improve digestion:

Stay Hydrated

Drinking plenty of water is crucial for smooth digestion and the elimination of waste. Water helps break down food so your body can absorb nutrients more effectively, and it also softens stool, making it easier to pass.

Staying hydrated throughout the day can prevent constipation and keep your digestive system functioning properly. Aim to drink at least 8 glasses of water daily, and consider increasing your intake if you’re exercising or in a hot climate.

Eat Fiber-Rich Foods

Incorporating plenty of fiber-rich foods like fruits, vegetables, legumes, and whole grains is essential for keeping your digestive system regular. Fiber adds bulk to your stool and promotes regular bowel movements, reducing the risk of constipation.

There are two types of fiber – soluble and insoluble – both of which are important for digestion. Soluble fiber helps slow digestion and can reduce cholesterol levels, while insoluble fiber helps move food through the digestive tract more efficiently. Aim to get at least 25-30 grams of fiber per day for optimal digestive health.

Exercise Regularly

Physical activity stimulates the muscles of the digestive system, helping food move through the intestines more efficiently. Regular exercise can also help reduce bloating and ease symptoms of indigestion.

Activities like walking, yoga, or light jogging are especially beneficial for promoting digestion. Aim for at least 30 minutes of moderate exercise most days of the week to keep your digestive system active and healthy.

Practice Mindful Eating

Mindful eating involves paying close attention to the food you’re eating, how it tastes, and how you feel while eating. Eating slowly and chewing food thoroughly allows your digestive system to process food more efficiently, reducing the chances of indigestion, bloating, and gas.

Eating smaller, more frequent meals can also help prevent overeating, which can overload your digestive system. Taking time to savor your food can improve digestion and help you develop a better relationship with the meals you consume.

Limit Processed Foods

Processed foods, particularly those high in sugar, unhealthy fats, and artificial additives, can negatively impact your digestive health. These foods are often low in fiber, making it harder for your body to process and eliminate waste efficiently.

In addition, processed foods can disrupt the balance of good bacteria in your gut, leading to issues like bloating, gas, and constipation. Try to minimize your intake of processed foods and focus on whole, nutrient-dense options instead.

Incorporate Probiotics and Prebiotics

Probiotics are beneficial bacteria that can help maintain a healthy balance of gut flora, which is essential for proper digestion. Foods rich in probiotics, such as yogurt, kefir, sauerkraut, and kombucha, can support your digestive system by promoting good bacteria.

Prebiotics, on the other hand, are non-digestible fibers that feed the probiotics and help them thrive. Foods like garlic, onions, bananas, and asparagus are excellent sources of prebiotics. Including both probiotics and prebiotics in your diet can contribute to better gut health and smoother digestion.

Eat at Regular Intervals

Maintaining a consistent eating schedule can help regulate your digestive system. Skipping meals or eating erratically can lead to digestive discomfort, such as indigestion or bloating.

Try to eat meals at regular intervals throughout the day, allowing time for your body to fully digest between meals. Smaller, balanced meals spaced evenly throughout the day can help maintain digestive efficiency and prevent overeating.

Avoid Eating To Late At Night

Eating large meals late at night can overwhelm your digestive system and disrupt the natural digestion process. When you lie down soon after eating, it can increase the risk of acid reflux and heartburn.

o promote optimal digestion, try to finish your meals at least 2-3 hours before bedtime, giving your body ample time to process food before you rest.

Get Enough Sleep

Adequate sleep is essential for overall health, including digestion. Poor sleep can negatively affect digestion by increasing stress hormones and slowing down the digestive process.

Aim for 7-9 hours of quality sleep each night to support your digestive system and maintain a healthy gut-brain connection. A regular sleep schedule can help your body follow a natural rhythm, promoting better digestion.

Manage Stress

Chronic stress can take a toll on your digestive system, leading to issues like indigestion, nausea, and irritable bowel syndrome (IBS).

The “gut-brain connection” plays a crucial role in digestion, as stress can disrupt the communication between your brain and digestive system. Incorporating stress-management techniques like meditation, deep breathing, or yoga can help improve digestion and reduce digestive discomfort caused by stress.

Essential oils can be a powerful, natural way to support digestive health and relieve discomfort from bloating, indigestion, and nausea. From peppermint to chamomile, each oil offers unique benefits that can help soothe your digestive system.

Try experimenting with different oils and blends to find what works best for your digestive needs.

Best Essential Oils For Digestion & How To Use Them

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