The Ancient Italian Secret

Bitters: A Daily Herbal Tonic to Reduce

Gas, Bloating, and Constipation

What You'll Learn In This Guide

What Are Bitters?

How Do Bitters Work
Benefits Of Bitters
How To Take Bitters
How To Make Bitters
What To Look For When Buying Bitters
Bitters That Reduce Gas, Bloating,
and Constipation While Balancing
the Microbiome
Raves From Our Fans
Liver Lover Warming Bitters
Sweet & Gentle Bitters
Bitters Challenge
About Summer
References
WHAT ARE BITTERS?

Bitter compounds occur naturally in many foods -

grapefruit, greens, coffee, and chocolate. In Traditional
Chinese Medicine (TCM), there are five different distinct
flavors that the tongue tastes: sweet, bitter, sour, spicy
and salty.

These five flavors, when eaten in a balanced manner,

properly nourish the organ systems. Bitter is the
counterpart of sweet. In fact, when you start eating
more bitter compounds, sweet foods begin to taste
sweeter. Sweet vegetables begin to satisfy the sweet
flavor on the tongue without the need for refined
sugars - especially when the other flavors are balanced.

One hundred years ago, the average person consumed

11 pounds of sugar per year or 13.5 grams of sugar per
day. In today’s modern cultures, sugar is eaten in increasing amounts. In fact, in
the US between 57 and 70 pounds of sugar are eaten per person annually.
The US dietary guidelines recommend that we consume between 25 and 29
grams of sugar per day. Most people are, in fact, eating(or drinking) 70 grams of
sugar per day. That is about ½ cup of sugar per person per day. Wow, that’s a lot!

In fact, all this sugar is believed to be at the root of obesity, type 2 diabetes, and
cardiovascular disease. It feeds bad bacteria in the microbiome and leads to
metabolic disorders.

All this sugar is considered an imbalance of “Earth” in TCM. Bitters are a great
way to combat that imbalance and reset the body’s need for sugar.

Bitters belong to the chemical group iridoids. Iridoids are produced by plants to
prevent herbivores from eating them. They are also used as a defense against
infection by microorganisms. The bitter taste indicates that there are iridoids
present, which have therapeutic effects for us as humans.

Bitter compounds are found in roots, leaves, bark, fruit, seeds, and stems.

Herbalists use varying methods to extract the bitter compounds to make it easy
to take them daily in a tincture, syrup, glycerite, lozenge, honey, or vinegar.

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HOW DO BITTERS WORK?

First, we must talk about how the gut is the key to overall good health.

Gut health is the foundation of health because the digestion of food provides
the building blocks for your cells, blood, and tissues. Your gastric juices contain
enzymes, which break down all your food into nutrients that can be absorbed
by the blood and used by your cells.

Your gut is home to 2-3 pounds of bacteria (your microbiome) that serves as an
additional digestive organ. In fact, your microbiome does the daily equivalent of
work as your liver. Some scientists call it the second liver. Some scientists call it
our microbial organ

Your microbiome, when healthy, makes your immune system strong and
prevents you from getting chronic diseases.

So how do bitters play to digestion?

Simply put, bitters are a way of prepping the body for food.

When I was training as an herbalist, my teacher explained this process as a

‘cascade’ of responses within the digestive tract and nervous system.

Upon tasting, bitters stimulate the vagus nerve in the spinal column, which in
turn starts all the digestive juices pumping from each organ in the digestive
system. Saliva increases and releases the salivary amylase enzyme, pepsin and
hydrochloric acid in the stomach are produced, the pancreas, liver, and
gallbladder are stimulated to secrete their juices, and peristalsis kicks in to
scoot things further down the colon to make
room for the food that is coming in.

You must be in a state of ‘rest and digest’ in

order to get the most out of your food and
prevent bad bacteria from taking over the food
supply in the gut. This state of relaxation is also
known as the parasympathetic state. The blood
enters the digestive tract and other organs.
Breathing slows down and involuntary reactions
in the body regulate and settle in.

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HOW DO BITTERS WORK?

The opposite state, called the

sympathetic state, is also known as
flight, fright, or freeze. When you
enter this state, your blood moves
out of the digestive tract and into
the limbs. This prepares you to face
any danger easily so you can survive.
This survival state has become a
permanent mainstay for many
clients I work with. This is common
among those who have experienced
trauma, PTSD, unresolved emotions,
stressful life events, long work hours,
little sleep, illness, etc.

Today’s modern society combined with environmental stressors such as toxins

and pollution up the ante for you spending more time in a state of fight,
flight, or freeze.

This is terrible for digestion and one of the most powerful ways to instigate
digestive problems. It also impacts your microbiome and promotes dysbiosis,
which means that probiotic bacteria don’t grow as well in your intestines
when you are stressed. When probiotic numbers decrease there is room for
opportunistic, pathogenic, and commensal microorganisms to take over and
alter your gut microbiome. This can lead to a massive list of health concerns
including, but not limited to Type 2 diabetes, obesity, digestive issues, insulin
resistance, mood swings, anxiety, depression, and autoimmune disorders.

By working with bitters, you start to train your body to move out of fight, flight,
or freeze and get into a state of rest and digest so you can assimilate all the
nutrients from your food and balance the microbiome in your favor. This helps
prevent the list of diseases mentioned above. Mastering this shift to ‘rest and
digest’ is one of the most impactful ways to end digestive issues quickly.

I’ve even worked with clients who have resolved complex issues like SIBO
(small intestine bacterial overgrowth) within 24 hours of ‘handling’ their stress.
After coaching many thousands of clients, I am clear that stress has the
biggest impact on gut function above anything else. This is why some people
live to an old age smoking and drinking and not caring about what they eat.

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They are laughing a lot, eating meals with others, and live a happy overall life.
While there is work to be done on your stress life, there is something you can
do about it starting right now. Taking bitters before each meal will start
training your body to be more adaptive to stress by getting into rest &
digest easily. This is a simple way to start to get the body de-stressed right
before eating. When you are stressed and eating, your blood isn’t in your
digestive tract and can’t help you digest your food.

BENEFITS OF BITTERS

Many people report immediate relief from nausea,

tummy-aches, indigestion, constipation, and other
common digestive complaints.

Another important benefit of bitters is stabilizing blood

sugar spikes. People notice when taking bitters their
blood sugar stays even keel and does not spike as high
so make sure to especially take bitters with higher carb
or sugar-rich meals.

Bitters can help balance the gut microbiome because

you digest your food more fully leaving only fiber left
over. Fiber is the perfect food for probiotics. Improper
digestion of fats, proteins, and sugars can lead to
pathogenic bacteria growing in your gut. This
imbalance in the microbiome can lead to chronic health concerns like food
intolerances, asthma, obesity, Type 2 diabetes, environmental allergies, and
autoimmune issues.

Most diseases or health issues are caused by one of two things:

under-nourishment or over-toxicity. Bitters help you get more nourishment from
the food you eat and increase vitamin absorption, add to your mineral reserves,
and nourish the body. Minerals, in general, are a little harder to digest, especially if
your digestion is at all compromised. Make sure to take bitters when you are
eating hard-to-digest fiber, protein, and fats. This will help you break down these
nutrients more efficiently.

When adding more minerals to your buffering system reserves, your body
can process acidic metabolites more easily. When you have less acidic buildup
in the tissues, you become more resilient to illness, unstable moods, and
cleansing reactions.

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WHO BITTERS IS FOR

Bitters have been used for millennia in many cultures around the world. It is
safe and relevant for most people to take on a daily basis.

That said, not everyone should take bitters. For contraindications with herbs and
medications or to see which herbs are allowed with pregnancy please refer to
Herbal Contraindications & Drug Interactions. Gentian, contained in Liver Lover
Warming Bitters, is not recommended for someone with gastric ulcers or
gastritis. You can use the product once you heal the lining of your stomach. I
recommend my Gut Rebuilding Program for dietary and herbal support for any
digestive issues or questions you may have. Licorice is contraindicated with high
blood pressure and other cardiac issues. Please consult with your doctor about
possible contraindications. Naturopathic physicians are the most knowledgeable
about herbal remedies and their contraindications.

HOW TO TAKE BITTERS

Here’s a quick video tutorial

on taking bitters. Click here to watch on
YouTube. While you’re there, subscribe to
my YouTube channel to watch great,
fermentation, gut health, and herbal videos
that teach you how to live probiotically.

Over time, you should start to notice that

you are enjoying your meals more fully
when you take bitters first. You’ll also notice
that you are able to relieve bloating, gas,
stomach aches, and nausea. The lack of gas
and bloating flattens the belly over
time and you’ll feel more comfortable. Let me know how bitters help you!!!

Suggested Use: Enjoy 3-10 sprays on the tongue before, during, or after meals.
Take one full spray by mouth to relieve digestive discomfort such as gas or
bloating. Additional sprays in the mouth can be taken up to 20 per hour in
acute situations. While you can spray bitters directly in the mouth, you may
also spray them into a small glass of water or tea and sip. My bitters formulas

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are also used for cocktails and mocktails, in kombucha, and water kefir for an
added punch of flavor and digestive support.

HOW TO MAKE BITTERS

To extract these bitter components from plants, we use gluten-free alcohol
made from sugar cane. There is no residual sugar left in the alcohol. The herbs
are measured and placed in a clean mason jar. A measured amount of alcohol
and water are poured over the top. The formula soaks for a few weeks and
then the herbs are strained off. During this time, the alcohol and water
extracts the alkaloids, iridoids, and other medicinal properties from the herbs.
The final tincture is usually a color resembling the herbs used. My premier
bitters formulas are available at my online shop.

WHAT TO LOOK FOR WHEN

BUYING BITTERS

You’ve probably tried bitters if you’ve ever had an Old Fashioned or

other alcoholic drink that contains a liqueur using bitter herbs.
When you watch a bartender sprinkle bitters into a drink, they are
using mass-produced bitters that contain sugar and preservatives.
They are not the highest quality products. Oftentimes artificial
flavorings, colors, and preservatives are added to these concoctions.

Make sure you buy a formula that has been created by

a trained herbalist. Throwing random herbs together is never a
good idea, and a trained herbalist knows how to select herbs that
work synergistically.

Sourcing herbs is an important topic. Some herbs are

over-harvested and endangered as they gain popularity.
Making sure a trained herbalist who has high standards of
production and product selection is integral to a quality product
that protects and honors delicate ecosystems, wildlife,
and plant populations.

We source the highest quality of herbs that have been third party
tested for toxins or contaminants, we only use organic herbs, and

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ensure that the herbs we are using are not being harvested in a manner that is
destructive to the ecosystem. We only choose herbs that can be sustainably
harvested and are not threatened or endangered.

BITTERS THAT REDUCE GAS,

BLOATING, AND CONSTIPATION
WHILE BALANCING THE
MICROBIOME

My signature blends of bitters are called Liver Lover

Warming Bitters and Sweet & Gentle Bitters. I also sell a
Bitters Bundle that includes 3 of each flavor so you can stock
your office, dining table, car, purse, and nightstand.

I selected herbs that have long been famed for their

digestive organ supporting abilities. Their anti-inflammatory
properties improve digestion and they make such a
difference that I recommend keeping a bottle in your
kitchen, car, and purse.

Liver Lover Warming Bitters Ingredients: Gluten-Free Alcohol,

Gentian, Ginger, Orange Peel, Turmeric, Licorice Root.
All ingredients are organic! Please note that the amount of
alcohol per serving of bitters is equivalent or less than the
alcohol present in ripe fruit.

Sweet & Gentle Bitters Ingredients:

Water, Gluten-Free Alcohol*, Catnip*, Peppermint*, Fennel
Seed*.(*organic) Most are hand-harvested and wild-crafted.
This formula is safe for children. Please note that the amount
of alcohol per serving of bitters is equivalent or less than the
alcohol present in ripe fruit.

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RAVES FROM OUR FANS

"Love your work and your bitters. I take the Liver Lovers Warming Bitters before
my noon and evening meals. I don't know if I notice anything in particular,
but I want to do everything I can to promote good gut health. I have noticed
that I gravitate towards foods more on the bitter side now. Not that I was
eating a lot of sweet foods, but I now enjoy things like arugula and radishes in
my salads where I didn't necessarily like them before. Now, the Sweet & Gentle
Bitters is a different story. It tastes great, too. Thank you for providing such
high-quality products." - Chris D.

“I absolutely love the Liver Lover Warming Bitters. It is truly aiding my digestion,
just as you promised.” - Kathy K.

“Thank you for the parcel I received yesterday! I really enjoy the Prebiotic
Energy Power. The Sweet & Gentle Bitters are becoming second nature, and the
lovely Probiotic Power Cleanse Kit is wonderful stuff! Your training has changed
my life, I'm so grateful! Have a lovely day!” - Siân

LIVER LOVER WARMING BITTERS

Liver Lover Warming Bitters contains a special blend of herbs

that create a deliciously sweet flavor to accompany the bitter
taste. You are meant to spray 3-10 sprays on the tongue
before eating to help your body more fully digest minerals
and vitamins present in the food.

You may take Liver Lover Warming Bitters before each meal.
If you forget, go ahead and take it during or after the meal
when you remember. If it is good for you, your body will tell
you when it wants it.

If you forget to take it before your meal, take it right after.

I do not recommend taking the Liver Lover Warming bitters
before bed or in between meals unless you are trying to
settle an upset stomach.

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SWEET & GENTLE BITTERS

“I can’t think of anything so entirely healing

to the digestive tract on many levels as
bitter compounds.”
Dr. Maya Shetreat-Klein, author of The Dirt Cure

Sweet and Gentle Bitters is formulated especially for those

who need a gentler nudge to the digestive tract. This can be
useful for people who are anxious, emotional eaters, highly
sensitive, or stressed out.

It is meant to be taken before each meal. If you forget to take it

before your meal, take it right after. Sweet and Gentle Bitters
can be taken any time as it won’t excessively stimulate
digestive juices, but will instead shift the nervous system into
a parasympathetic state, which supports sleep, digestion, and healing.
Many people take it before bed to help with acid reflux and get a good night’s
sleep. It shouldn’t make you sleepy during the day, but it does help switch your
nervous system out of ‘fight, flight, or freeze’ and back into ‘rest and digest’.

This formula is safe for children to use and can also be used for attention issues
related to inability to focus, hyperactivity, ADD, and ADHD.

SHOP BITTERS - Click the photos below

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BITTERS CHALLENGE

The Bitters Challenge is a cool way to see for yourself how powerful
these herbs are!

What you need:

Something to eat that is sweet. Great things we’ve tried are carrot,
apple, chocolate, almond butter, candy, etc.

Liver Lover Warming Bitters or Sweet & Gentle Bitters Glass of water

Take a bite of the sweet-tasting food. Chew it well and swallow.

Take a sip of water and swallow it. Now, spray 3 sprays of the bitters
into your mouth. You will feel your saliva increase. Swallow. Take a sip
of water. Now, take a bite of the exact same food you tried previously.
Notice the difference in taste! Post your reaction in our Guts & Glory Facebook group!

I hope you enjoy the bitters. I can’t wait to hear the impact on your digestion and
how it supports you to heal your gut.

Probiotically,

Summer

ABOUT SUMMER
I am a trained herbalist certified in integrative nutrition through
Columbia University. A raver in my early twenties, devastating
allergies emerged that left me exhausted, hive-ridden, and only
able to consume 30 foods without a reaction - an outlook that
stumped the medical community.

Leveraging my background in microbiology and fascination with

gut health, I healed myself through research and formulation of
various digestive bitters, which I now produces for my Guts & Glory
Apothecary online. I coined the phrase “Gut Rebuilding”, which is
now cornerstone terminology in the integrative health conversation.

Each week, hundreds of thousands of nutrition nerds learn at

GutRebuilding.com and I coach thousands of others to overcome
the same symptoms that once rendered me unable to function.
I hope to see you in Gut Rebuilding soon.

When not coaching others to optimum health, fermenting, or formulating new digestion
protocols, I enjoy mountain biking, skiing, surfing, boating, and traveling with my boyfriend.

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REFERENCES

Forester, D., Denning, A., Wills, G., Bolger, M., McCarthy, E. (2006). Herbal medicine use
during pregnancy in a group of Australian women. BMC Pregnancy and Childbirth 6,
Article number: 21. doi: 10.1186/1471-2393-6-21

Glatzel, H., & Hackenberg, K. (1967). RÖNTGENOLOGISCHE UNTERSUCHUNGEN DER

WIRKUNGEN VON BITTERMITTELN AUF DIE VERDAUUNGSORGANE1, [Radiological study
of the effects of bitters on the digestive organs]. Planta Medica, 15(03), 223-232. doi:
10.1055/s-0028-1099976

Maruga Raja, M., Sethiya, N., & Mishra, S. (2010). A comprehensive review on Nymphaea
stellata: A traditionally used bitter. Journal Of Advanced Pharmaceutical Technology &
Research, 1(3), 311. doi: 10.4103/0110-5558.72424

Saller R, Iten F, Reichling J: Dyspeptische Beschwerden und Phytotherapie – eine

Übersicht über traditionelle und moderne Phytotherapeutika, [Dyspeptic pain and
phytotherapy--a review of traditional and modern herbal drugs]. Forsch
Komplementärmed Klass Naturheilkd, 2001;8:263-273. doi: 10.1159/000057236

(Editors) Walach, H., Frankfurt, O.: Forschende Komplementärmedizin / Research in

Complementary Medicine. Forsch Komplementmed. DOI: 10.1159/issn.1661-4119

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