Ashwagandha for Digestion: How It Relieves Bloating & Boosts Gut Health
Also popularly known all around the world is ashwagandha, a powerful herb found in Ayurvedic medication, which is used to offer a number of health benefits.
One advantage of this system that is most surprising is that it helps digestion.
Here, we’ll look at how Ashwagandha can help prevent and treat bloating, in addition to building and enriching a good healthy digestive system.
Not only will we go into its possible side effects, proper dosage and how to make it a part of your daily routine.
What Is Ashwagandha?
The herb is commercially available in the form of an extract, as with lanes somnifera (scientifically known as ashwagandha), an adaptogenic herb native to India and North Africa.
For over 3,000 years, this ancient herbal remedy has been used in traditional medicine to help the body manage stress, improve energy, and give the body a boost of health.
This is a herb that balances the entire system of the body, takes care of both the physical and mental well-being of the body.
While commonly famed for its power to fight stress and anxiety, Ashwagandha also plays a vital role in our digestive system.
How Ashwagandha Supports Digestion
One of the important roles which ashwagandha has in the body is on its stress response, which ultimately affects the digestion.
Digestive issues like bloating, indigestion, and a chronic condition such as IBS (Irritable Bowel Syndrome) are among the most stress-related.
So, when the body feels stressed it will activate the “fight or flight” response and slow down or temporarily disrupt normal digestive processes.
Ashwagandha regulates cortisol levels, thus helping to reduce stress and consequently improving the digestive system (1).
That can lead to decreased bloating and symptoms of gas and nausea.
Apart from its stress-reducing effects, Ashwagandha has been proven to support the equilibrium of gut bacteria (2).
The proper digestion and nutrient absorption are dependent on having a healthy gut flora.
Ashwagandha promotes a balanced microbiome to ensure a smooth working digestive system.
And since it has also been found to aid in the production of digestive enzymes, essential for breaking down food and ingesting nutrients, it had a supporting role as well.
Drinking Ashwagandha for Bloating: Does It Help?
It’s a common complaint, where many folks have bloating with stress and poor digestion, or an imbalance in bacteria in the gut.
By addressing the causes of bloating, Ashwagandha can play a crucial role in reducing bloating.
Ashwagandha gives us stress relief, which is the primary way it helps with bloating.
Bloating and gas occur when the body is under stress and slows down digestion.
Ashwagandha helps reduce chances of bloating as well as the digestive system function more optimally (3), which lowers the level of cortisol in the body.
Further, Ashwagandha has the potential to enhance a wholesome gut microflora therefore making it not possible to develop harmful bacteria which is said to be responsible for bloating.
According to some studies, one of the benefits of Ashwagandha can regulate intestines motility (their capacity to transit properly the food and eliminate uncomfortable buildup of gas).
More research is necessary, but the herb has promise as a natural remedy for bloating and digestive distress.
How Ashwagandha Promotes Gut Health
Maintaining the overall well-being of our body, Ashwagandha plays a role in keeping a healthy digestive system.
The possible Ashwagandha helps with the balance of microbiome, which is the productive collection of microorganisms and bacteria that lives in the gut.
It is important to have a balanced microbiome to digest food, absorb nutrients, and protect the body from harmful pathogens.
Ashwagandha could support a healthy, diverse, and balanced microbiome, which promotes a healthier digestive system and may help with IBS, constipation, and diarrhoea (4).
This adaptogenic quality also does its part in allowing the body to rebound from the effects of stress and further supports gut health (5).
Poor stress can upset the belly, resulting in leaky gut disorder, where soluable substances spill from the intestines to the bloodstream.
It helps assuage the impact of stress on the gut so that it remains in order and functions well robustly.
Another use of Ashwagandha is that it may also be soothing for people with sensitive digestive systems and it can reduce the inflammation in your lining of your stomach and intestines.
This will reduce irritation and cramps and aid in digestion.
Side Effects and Warnings of Using Ashwagandha for Digestion
Some of the digestive benefits that Ashwagandha brings are that it needs to be used with caution.
Just as with any supplement, Ashwagandha can cause side effects, and these side effects can occur when combined with large doses of the herb as well.
They can cause mild stomach upset, nausea, or diarrhea.
The side effects from these herbs are usually temporary and will go away as the body adjusts to the herb.
However, people have reported dizziness, headaches, and allergic reactions.
However, if you are pregnant, nursing, or have a medical condition, it’s advisable to have a healthcare professional review Ashwagandha before using it.
Also, Ashwagandha interacts with some medications like thyroid, blood pressure medications, or sedatives.
Of course, if you are taking any of these medications, then it is important to talk to your doctor so that there are no harmful interactions.
Best Ways to Use Ashwagandha for Digestive Benefits
You can also include Ashwagandha as a part of your routine to support digestion in various ways.
Powder, capsules, and liquid extracts are the most common forms of Ashwagandha.
Ashwagandha powder can be added to smoothies, tea, or warm milk. It is one of the easiest ways to incorporate it into the diet.
Ashwagandha capsules are available in most health food stores as a more convenient option, and these are the preferred berries. The dosage of this form is consistent and easy to get on the go.
Ashwagandha liquid extract: Applied orally, the ashwagandha liquid extract can be incorporated into daily water or other beverages.
Typically, digestive benefits are recommended with 300 to 500 mg per day, but this can vary depending on the individual.
Ashwagandha should be taken on a regular basis for it to work properly for digestion.
Begin with a lower dose and increase up, as required, and of course with the advice of the supplement label.
What Ashwagandha Should Not Be Mixed With: Safe Use Guidelines
While Ashwagandha is generally safe, using it can come with a few considerations.
First, do not mix Ashwagandha with alcohol, which can lead to more of its sedative effects as well as drowsiness.
In addition, the use of ashwagandha with other drugs that are used to treat anxiety, depression, or high blood pressure is possible.
Consult your doctor before using Ashwagandha if you are taking medications with a sedative effect (such as benzodiazepines or a sleeping pill).
Also, some herbs like St. John’s Wort or valerian root could interact with Ashwagandha for excessive sedation.
It’s always best to discuss this with a healthcare provider before combining Ashwagandha with any herbs or medications.
To Wrap it Up
Ashwagandha’s stress-reducing abilities, beneficial impact on the gut and its ability to relieve bloating, make it a really good friend to digestive wellness.
Ashwagandha helps to promote a good balance in the microbiome, reducing the stress that often disrupts digestion.
This is a natural as well as holistic approach to solve the common digestive troubles such as bloating, Indigestion, and Gut discomfort.
If you are trying to help your digestive health with natural treatment, Ashwagandha might be what you require.
Nevertheless, consult a healthcare professional before moving it to your daily regimen, especially if you’re on other medications or suffer from active health conditions.
The use of Ashwagandha safely and consistently will help you with the many health benefits it provides to digestion and overall health.
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FAQs Ashwagandha for Digestion: How It Relieves Bloating & Boosts Gut Health
Does Ashwagandha help the digestive system?
Ashwagandha supports digestive health, and reducing stress helps to ensure a healthy gut microbiome and overall gut function.
Does Ashwagandha affect bowel movements?
Ashwagandha may aid bowel motility and help reduce stress, which are often responsible for digestive irregularities.
Is Ashwagandha good for stomach bloating?
Alleviating stress and promoting healthy digestion in the body can reduce bloating that occurs after consuming Ashwagandha. Adaptogenic, these properties of it help the body cope with stress, which commonly leads to bloating.
Which one can not be mixed with Ashwagandha?
As for all other supplements, mixing Ashwagandha with alcohol, sedatives, or drugs that have a sedative effect is not recommended. It may also affect some thyroid medicines or blood pressure medications.
What is the appropriate amount of Ashwagandha for digestive health?
For digestion only 300- 500 mg per day is considered to be normal. While it is best to begin with a smaller dose started and slowly increasing it if needed, more doses can be taken closer together on the weekend if needed.
Related Studies
1. Title: Adaptogenic and Anxiolytic Effects of Ashwagandha Root Extract in Healthy Adults: A Double-blind, Randomized, Placebo-controlled Clinical Study
This study demonstrates that Ashwagandha significantly reduces serum cortisol levels, which can alleviate stress-related digestive issues by modulating the stress response.
Link: https://pmc.ncbi.nlm.nih.gov/articles/PMC6979308/
2. Title: Ashwagandha and Gut Dysbiosis: Examining Its Impact on Gut Microbiota
Research highlights Ashwagandha's ability to promote a healthy gut microbiome by increasing beneficial bacteria like Lactobacillus and Bifidobacteria while reducing harmful bacteria.
Link: https://atlasbars.com/blogs/ashwagandha-explained/ashwagandha-and-gut-dysbiosis-examining-its-impact-on-gut-microbiota
3. Title: 3 Ashwagandha Benefits (Effects on Cortisol & Wellness Tips)
This article discusses how Ashwagandha's stress-reducing properties may indirectly improve symptoms like bloating through cortisol regulation and digestive support.
Link: https://www.rupahealth.com/post/ashwagandha-benefits
4. Title: Ashwagandha: An Overview of Its Role in Digestive Disorders
Evidence suggests Ashwagandha helps manage IBS symptoms, constipation, and diarrhea by modulating inflammation and supporting gut health.
Link: https://www.rupahealth.com/post/ashwagandha-benefits
5. Title: Adaptogenic and Anxiolytic Effects of Ashwagandha Root Extract in Healthy Adults: A Double-blind, Randomized, Placebo-controlled Clinical Study
This study highlights Ashwagandha's adaptogenic properties, which help regulate the HPA axis and reduce stress, indirectly supporting digestive health.
Link: https://pmc.ncbi.nlm.nih.gov/articles/PMC6979308/
