Sweet foods are often preferred over bitter foods. Who would want to dig into a bowl of bitter gourd when they can enjoy comforting savory dishes or sweet desserts with gusto? Bitter foods tend to get the bad rap in the culinary world since their strong flavors can be off-putting to picky eaters. However, bitter foods are incredibly nutritious and contain a wide variety of plant-based chemicals that have significant health benefits.

Some of these benefits include a lower risk of many diseases — including cancer, heart disease and diabetes — and better gut, eye and liver health.

According to Huffingtonpost.com, America is still probably the most sugar-philic and bitter-phobic culture the world has ever known. The ancient European tradition of “digestive” bitters never caught on in America, nor do the Americans embrace the Chinese ideal of including a bitter food as part of every meal. Of the three truly bitter foods Americans eat regularly — coffee, chocolate and beer — the first two are typically vigorously sweetened.

So how does eating bitters benefit your microbiome exactly? Here’s the un-bitter truth about their digestive benefits and how to incorporate them into your diet.

Health benefits of bitter foods
Bitter foods are called bitters simply because of their taste and action in increasing saliva and stomach acids. Bitters may help to stimulate the digestive system and improve the absorption of food. That’s largely because bitters may trigger the production of stomach acid, which facilitates a variety of digestive processes when the food you’ve eaten makes its way to the intestinal region.

Bitters may increase the production of digestive enzymes, which further aids food absorption. Those extra enzymes may also help prevent food mal-absorption and leaky gut, in which food particles and/or microbes make their way out of the intestines and into the bloodstream, causing inflammation.

There’s also some evidence that bitter foods may work like prebiotics in the gut. Bitter foods are packed with fiber, both soluble and insoluble, which stimulates the growth of healthy gut bacteria. Some research suggests that bitter foods may help regulate hunger and quell cravings for sweets. These foods are plant-based and packed with vitamins and minerals as well as fiber, which makes them super nutritious.

Bitter herbs and foods run the gamut from greens, like arugula, broccoli, bitter gourd, brussels sprouts, dandelion greens, radicchio and kale, grapefruit and cranberries and herbs like mint, neem leaves, fenugreek and yellow dock.

Bitter greens like radicchio, dandelion greens, rapini, endive, kale, daikon and arugula contain phytonutrients that support the liver as it manages cholesterol, balances hormones, detoxifies the blood and metabolizes fats.

There is an appealing logic to consuming bitters for health. Just as sugar causes blood sugar, insulin, and hunger to spike and then dip — often leading, long term, to obesity and Type 2 diabetes — research indicates bitter foods can have the opposite effect, moderating both hunger and blood sugar.

One of the healthiest bitter foods is bitter gourd. Bitter gourd is a rich source of vitamins and minerals. It contains iron, magnesium, potassium and vitamins like A and C. It contains twice the calcium of spinach and beta-carotene of broccoli. Various anti-oxidants and anti-inflammatory compounds are present in bitter gourd.

One caveat: Anyone who has acid reflux, stomach ulcers or other digestive issues may want to consult their doctor prior to starting a diet that includes bitters. It’s also possible to have too much of a good thing. Eating too many of these foods could cause unfriendly side effects like bloating, gas and diarrhea.

You’ll maximize the gut benefits of bitter foods if you take other steps to support a healthy gut and lifestyle.  Additional strategies for improving gut health include drinking enough water, eating fermented foods, reducing stress, exercising regularly, following a fiber-rich diet and cutting back on sugar and salt.

Bitter foods are filled with tons of benefits which can enhance your health and fight off various diseases. Lead a healthy and fit life with these miraculous ingredients in your kitchen always!

In the comments, please share your favorite bitter foods!