In this series, we’ve been exploring the importance of a healthy digestive system and how essential oils support optimal digestion. In this video post, we’re going to explore the final topic, which is to review some of my top essential oils for gut health.

The subjects we will cover include:

  • A quick overview of the importance of a healthy gastrointestinal tract
  • How essential oils aid digestive wellness
  • My top five signal oils for gut health (peppermint, ginger, fennel, frankincense, myrrh) and intestinal specialty blends
  • Quick application and safety tips

As always, all the links to the research studies will be available in this accompanying article and previous posts and references will be accessible in the resource section at the end of the post.

Let’s get started.

 

The Importance of Optimal Digestion

Our intestinal tract, and the bugs that reside in our “inner tube,” have many vital functions that impact our overall wellness. Besides the gastrointestinal (GI) tract’s role in nutrient assimilation, absorption, and elimination, it influences various other organ systems and effects our physiology and psychology.

Our gut is populated by trillions of microbes, collectively known as the gut microbiome. These belly bugs produce metabolites and neurochemicals that regulate our metabolic processes and have an established bi-directional communication to the brain via the gut-brain axis.

Due to the far-reaching effects our gut has on all areas of health, supporting its function is critical for addressing any illness or disease condition. One of my favorite natural options to aid a healthy belly is by using essential oils.

 

Essential Oils for a Healthy Gut

Essential oils possess many biochemical properties that enhance digestive function. They can also help to balance our microbiome, support emotional health, and calm stress in the gut and brain (via the gut-brain axis).

Additionally, specific essential oils promote the “rest and digest” division of the autonomic nervous system by stimulating the vagus nerve. Some of my best vagus nerve modulators include lavender, bergamot, ylang ylang, and the Parasympathetic® blend.

As a result of all these enticing characteristics, essential oils make good companions for those struggling with digestive woes. Now, let’s look at some that particularly stand out for their applications in GI health. I have narrowed it down to my five most recommended single essential oils and some blends.

 

My Top Five Essential Oils for Optimizing Digestion and Gut Health

 

1. Peppermint Oil for the Gut-Brain Connection

Peppermint oil belongs to the mint (Lamiaceae) family. It contains the constituents of carvacrol, menthol, carvone, methyl acetate, limonene, and menthone. Menthol and menthone are often what are attributed to peppermint’s main effects. However, due to the concept of synergy, many beneficial biochemical interactions between the oil’s compounds and our cellular receptors can occur simultaneously.

For example, peppermint oil has been stated to have the following actions:

  • anti-inflammatory
  • analgesic (pain reducing)
  • anti-infectious
  • antimicrobial and antiseptic (prevents infectious agents)
  • antispasmodic (relieves spasms)
  • astringent (constricts mucous membranes)
  • digestive, stomachic, and carminative (relieves gas)
  • fungicidal (kills fungus)
  • nervous system stimulant
  • vasoconstrictor (narrows blood vessels)
  • decongestant

Many of these actions support the health of better-balanced guts, and this is likely why research is so positive for the use of this minty oil for tummy woes. In fact, peppermint oil is one of the most evidence-based essential oils for use with irritable bowel syndrome (IBS). It has several meta-analyses demonstrating its efficacy for easing the symptoms of this condition.

Studies have supported how relieving the gut with peppermint oil can also positively impact the brain. As stated previously, due to the gut-brain link, relieving digestive distress can also favorably influence mood and brain health. For example, those with irritable bowel syndrome (IBS) often have psychiatric disorders and many with gut issues have mood imbalances. For this reason, and others, peppermint has been shown to boost memory, attention, exercise, and cognitive performance as it calms the belly. (R, R, R)

 

2. Ginger Oil to Tame Inflammation and Decrease Nausea

Ginger is a member of the Zingiberaceae family, along with cardamom and turmeric. There are over 48 genera and 1200 species within this highly aromatic family of plants.

Ginger essential oil comprises mostly of sesquiterpenes supported by monoterpenes. Main sesquiterpene components include zingiberene, b-sesquiphellandrene, and beta-bisabolene. Other minor components include b-phellandrene and camphene.

The constituents of ginger oil have been shown to be stomach protective, act as antioxidants, and modulate inflammation. Well known as a digestive aid, ginger oil has microbe inhibiting and inflammatory modulating properties. It also has several human trials indicating it can relieve nausea.

For example, one study review of five trials had compelling evidence that the inhalation of peppermint oil and ginger oil could assist with nausea. A more recent quasi-experimental study with 30 subjects indicated that “ginger essential oil inhalation has implications for alleviating postoperative nausea and vomiting in abdominal surgery patients.”

 

3. Fennel Oil as a Soothing Digestive Aid

Fennel is a perennial herb that can reach 5-7ft in height. It has several subspecies and varieties including sweet fennel and bitter fennel. The essential oil is primarily extracted from Foeniculum vulgare subsp. vulgare var dulce (sweet fennel). Fennel’s sweet properties are attributed to trans-anethole and estragole.

According to the School of Aromatic Studies:

  • Sweet Fennel contains 75-83% Trans-anethole, 4.6% fenchone, 3.9-5.1% estragole, 3.6-0.3% alpha-pinene, 2.2-3.8% limonene, and 1.4% beta-myrcene.

Fennel oil is known for promoting digestive and respiratory comfort and to soothe spasms. According to the Expanded German E Commission by the American Botanical Council:

In Germany, fennel seed is licensed as a standard medicinal tea for dyspepsia. It is also used in cough syrups and honeys (antitussives and expectorants), and stomach and bowel remedies, especially in pediatrics, as aqueous infusion, water (Aqua Foeniculi), drage (lozenge), juice, and syrup. It is often used in combination with aniseed (Leung and Foster, 1996; Wichtl and Bisset, 1994). In the United States, it is also used as a component of galactagogue preparations. Indications for use of fennel oil are similar to those for fennel seed.

In Germany and the United States, fennel oil is used as an expectorant component of cough remedies, and also as a carminative component of stomach and bowel remedies in dosage forms including honey and syrup. Traditionally, it is combined with laxative or purgative herbs to counteract or modify their harsh griping effects in the bowels (ESCOP, 1997; Leung and Foster, 1996; Nadkarni, 1976; Wichtl and Bisset, 1994). The Commission E limits the use of fennel seed and fennel oil for up to two weeks and then recommends consulting a physician.

Although there is some concern for the anethole content causing toxic effects, it appears very safe when used in appropriate doses. In fact, it has been studied in applications for infants as an emulsion. The trial consisted of 125 infants with colic in which the authors concluded, “that fennel seed oil emulsion is superior to placebo in decreasing intensity of infantile colic.”

 

Frankincense and Myrrh Oil for Irritable Bowels

According to a review of traditional Iranian medicine for irritable bowel disease, both frankincense and myrrh oils were effective in several trials to relieve some of the symptoms of irritable bowel syndrome (IBS).

One study found that myrrh oil was also effective in easing symptoms of irritable bowel disease (IBD). The researchers believe this was due to its immunomodulatory and antioxidant properties and its inhibition of microbial growth. Its mechanisms included its ability to decrease inflammatory mediators such as NF-KB, NO, and Cox-2.

There’s more information on each of these famous oils below. Due to their holistic impact, they not only support healthy guts, they also address many of the underlying imbalances that trigger digestive disturbances.

 

4. Frankincense Oil

Frankincense has been deemed the “King of Essential Oils.” This is due to its powerful effects and multifaceted uses. There are various species and distinct chemotypes of frankincense oils. Although each kind shares some similar benefits, they have specific characteristics. Below are four of the most popular types of frankincense on the market and their actions.

  • Boswellia sacra and B. carterii are both high in pinene content, aka phytoncides. These compounds provide stress-relieving and wellness-boosting benefits.
  • Boswellia freeana, another popular frankincense oil species, which is higher in terpene content. Terpenes have various biological and biochemical functions in the body that are multidimensional and assist overall body-mind support.
  • Boswellia carterii, which, depending on the company’s distillation practices, can possess the additional neurological, brain supportive compound incensole.

It can be easy for one to get lost in the biochemical soup of different compounds when deciding which frankincense oil to choose.* A commonality among the most well-known frankincense oil species is that they all possess health and mood-promoting properties.

You may want to try different species and find what works best with your individual biochemistry. I always say, “a good quality frankincense oil is better than no frankincense oil at all.”

* If you want to learn more details on different frankincense species, you can explore my article series aimed to help clarify this form of “Boswellia Bewilderment.”

 

5. Myrrh Oil

A sidekick to frankincense oil as a holy anointing gift, myrrh oil also has evidence of its medicinal potential. Belonging to the same family, it is high in sesquiterpenes. These compounds are beneficial to the brain, nervous system, cellular health, and immune defense. For these reasons, I have suggested combining myrrh and frankincense blends for some of my clients with neurological issues to further support their brain health.

Myrrh oil is also often used to soothe the skin as it calms the mind-body. It is a beautiful way to enhance both inner and outer beauty.

 

Application Tips for Digestive Essential Oils

  • These digestive oils can be applied topically, diluted with a carrier oil.
  • You can also directly inhale them from the bottle and diffuse them for their emotional impact.
  • Fennel, ginger, and peppermint oils can be taken internally as needed. Do not to exceed 6 drops a day.

 

Basic Safety Considerations for Digestive Essential Oils

  • Only take oils internally if you have the guidance of an experienced oil user who is schooled in safe use, clinical aromatherapist, or doctor educated in essential oils.
  • You also want to always make sure your oils are high quality and you understand dilution ratios. Please see this chart and start with the lowest dilution ratio. Use up to 2% for topical applications and you can increase dilution ratio to 5% or higher for acute issues, under supervision.
  • Be mindful of sensitive populations (the elderly and children) and those on medications that can interact with the oils.

 

Honorable Digestive Essential Oils Blends

Blends of essential oils can be especially helpful for their multi-faceted actions and additional constituents. These mixtures possess synergistic effects enhancing their ability to:

  • protect the intestinal lining
  • lower inflammation
  • balance histamine
  • aid digestive enzymes and absorption of nutrients
  • support a balanced stress response and nervous system
  • neutralize toxins
  • rid the body of pathogens

More information on these properties and some of my favorite essential oil blends that possess them can be found here.

 

Intestinal Integrity Oils Blend

As stated, essential oils can enhance both the microbiome and intestinal mucosal health. This is through their anti-inflammatory action, immune modulating effects, ability to stimulate circulatory and lymph flow, and antimicrobial and microbe enhancing effects.

Specific oils with these properties can be combined to benefit our gut lining. These oils include:

  • Birch essential oil
  • Cardamom oil
  • Cypress oil
  • Nargarmotha oil

Learn more about a blend which contains these oils here.

 

Summary on Using Essential Oils for Digestive Health

Essential oils have many properties that make them formidable champions of digestive health. This is based on their biochemical actions, how they support the microbiome, balance emotions and stressed-out guts, and stimulate the vagus nerve.

Several essential oils shine for their ability to alleviate gut issues. These include:

  • Peppermint oil for gut-brain imbalances and IBS
  • Ginger oil for nausea and calming inflammation
  • Fennel oil for easing belly discomfort and gas
  • Frankincense and myrrh oils for irritable bowels
  • Blends for synergistic effects of stubborn gut issues and perserving intestinal integrity

By addressing symptoms, while balancing the underlying physiology, these aromatic allies should be considered in every digestive wellness toolkit.

How do you use essential oils to soothe your gut and support your wellness? Did I leave out one of your favorites?

Thank you so much for taking the time to learn how to nurture your mind, body, heart, and soul.

Sending you many blessings.

 

Interested in Learning More About Essential Oils?

 

Resources

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Disclaimer: This material is for information purposes only and is not intended to diagnose, treat, or prescribe for any illness. You should check with your doctor regarding implementing any new strategies into your wellness regime. These statements have not been evaluated by the FDA. (Affiliation link.)

This information is applicable ONLY for therapeutic quality essential oils. This information DOES NOT apply to essential oils that have not been tested for purity and standardized constituents. There is no quality control in the United States, and oils labeled as “100% pure” need only to contain 5% of the actual oil. The rest of the bottle can be filled with fillers and sometimes toxic ingredients that can irritate the skin. The studies are not based solely on a specific brand of an essential oil, unless stated. Please read the full study for more information.

Thanks Pixabay and Canva.