When you were in elementary school, you probably learned that the taste buds on your tongue are divided into four basic sections: salty, sweet, sour and bitter. In more recent years, foodies have added savory (also called “umami” by Japanese  scientists about a century ago) and includes soy sauce, mushrooms or the additive MSG (monosodium glutamate).

Researchers have long explored the science of taste and some propose that we crave sweet because of the lactose (a type of sugar found in dairy products) in breast milk and we tend to dislike bitter flavors as an evolutionary mechanism to avoid poisons found in certain plants. However, many doctors are boasting that there are many health benefits that are found in bitter foods and beverages.

How Bitter Foods Can Improve Your Health

There are several ways that doctors believe bitters help to promote one’s health:

1. Bitters increase saliva and stimulate the digestive system. This elevation in the production of digestive enzymes improves food absorption and may prevent a leaky gut (when food particles and/or microbes make their way out of the intestines and into the bloodstream) which many believe causes inflammation.
2. We’ve all heard about probiotics which are the healthy bacteria that helps with digestion.  Prebiotics on the other hand is fiber (carbohydrates that aren’t digested) that feeds probiotics to help them grow and multiply. Bitter foods such as garlic, onions, chicory root and leeks contain these prebiotics.
3. A study was conducted in 2015 that involved flies since they have similar taste receptors as humans. The researchers found that when the flies ate bitter chemicals, they couldn’t taste the sugar in a later food sample and would avoid the sweet treat. It is believed that humans also have chemical inhibitors that prevent us from tasting sweet after eating something bitter which could reduce your sugar intake.

Bitter Foods to Add to Your Diet

All of this may sound great, but how do you easily do this for today’s busy lifestyles? Here are some simple ways to add bitters into your daily meals and snack times:

Eat leafy greens. Almost all greens have an element of bitterness to them including spinach, arugula, endive and of course, the ever popular kale.

Drink coffee and tea. You’ll need to skip the high fat creamers, sugar and sugar substitutes and monitor your caffeine intake, but coffee and tea are great bitter beverages. Chamomile tea is a perfect option since it is bitter and also has calming properties (but if your pregnant, avoid chamomile since doctors believe it may compromise the health of your baby).

Dark chocolate. Not only is it high in antioxidants, but the darker the chocolate, the less sugar it contains and the more bitter it tastes.

Fermented foods. Sauerkraut, yogurt and pickles all have that bitter-sour flavor and are also packed with the good type of bacteria to help your digestion.

Apple cider vinegar. This is a great prebiotic that is also bitter. You can use it to dress salads or in sauces and condiments.

Here’s an important thing to remember, though: if you have digestive issues such as IBS (irritable bowel syndrome), acid reflux or stomach ulcers, consult your doctor first. Many times these foods can cause gas, bloating or diarrhea for people who are struggling with a sensitive stomach.

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Sources

“Beyond Taste Buds: The Science of Delicious”. National Geographic. Accessed December 31, 2017. http://ngm.nationalgeographic.com/2015/12/food-science-of-taste-text

“Shot of Apple Cider Vinegar, Please? The Gut Health Benefits of Bitters”. Daily Burn. Accessed December 31, 2017. http://dailyburn.com/life/health/gut-health-benefits-bitter-foods/

“Dual Mechanism for Bitter Avoidance in Drosophila”. The Journal of Neuroscience. Accessed December 31, 2017. http://www.jneurosci.org/content/35/9/3990.full

“How Bitter Foods Can Help Cut Sugar Out of Your Diet”. Care 2. Accessed December 31, 2017. https://www.care2.com/greenliving/how-bitter-foods-can-help-cut-sugar-out-of-your-diet.html

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