When the digestive tract feels irritated, inflamed or raw, one of the gentlest plants we can turn to is marshmallow root (Althaea officinalis). Long before it became a fluffy campfire treat, marshmallow was a treasured herb used to soothe and protect the body’s delicate tissues. For anyone working through intestinal issues, it’s one of the first herbs I reach for.
Why marshmallow?
Marshmallow root is rich in mucilage, a soft, gel-like substance that swells when it meets water. When you drink it, this slippery gel coats the lining of the mouth, throat, stomach and intestines, forming a soothing, protective layer. Herbalists call herbs like this “demulcents.”
The gut lining is only one cell thick in places, and it does an enormous job. It lets nutrients in while keeping irritants out. When it’s stressed by food sensitivities, toxins, parasites, medications, stress or a cleanse, it can become irritated and leaky. Marshmallow’s mucilage acts like a calming balm over that lining, which may help:
- Soothe irritation and that raw, burning feeling
- Support the gut lining while it rebuilds
- Calm occasional heartburn and reflux
- Ease the passage of stool and support regularity
- Feed beneficial gut bacteria, since mucilage is a form of soluble fiber
That’s why I like to include marshmallow alongside nearly any intestinal support program, especially during detox and parasite cleansing, when the gut needs extra care.
Why a cold infusion?
Heat breaks down mucilage and pulls out more starch, so a hot tea gives you less of the good stuff. Steeping marshmallow root in cool water overnight draws out the most mucilage and gives you a thick, silky drink that’s gentle and mild-tasting.
How to make it
- Add 2 tablespoons of dried, cut marshmallow root to a quart-size glass jar.
- Fill the jar with cool, filtered water.
- Cover and let it sit for 4 to 8 hours, or overnight in the refrigerator.
- Strain through a fine mesh strainer. The liquid should be slightly thick and slippery, and that’s exactly what you want.
- Store it in the refrigerator and use it within 24 to 48 hours.
How to use it
Sip 1 to 3 cups throughout the day, ideally between meals so it can coat the gut lining. It’s mild and slightly sweet. You can add a splash of lemon, a little raw honey, or blend it with peppermint or chamomile tea for flavor.
Helpful tips
- Take medications and supplements at least 2 hours apart from marshmallow, since its coating can slow how well they’re absorbed.
- Drink plenty of water alongside it, as you would with any fiber.
- Marshmallow may lower blood sugar slightly, so people with diabetes should monitor their levels.
- Check with your healthcare provider before using it if you’re pregnant, nursing or on prescription medications.
Marshmallow root is simple, inexpensive and kind to the body. It’s a beautiful example of how a humble plant can bring real comfort to an overworked gut.
This article is for educational purposes and isn’t meant to diagnose, treat or cure any condition. Talk with a qualified practitioner about your individual needs.