Botanical Database
Evidence-informed botanicals organized by the body system they support, with traditional preparation methods for educational purposes only. These are optional, supportive tools — not treatments or cures.
All Systems
🔥 Metabolic Support
🩸 Blood Sugar Support
🫁 Liver Support
💧 Kidney & Fluid Balance
🫃 Digestive Support
🧘 Stress & Hormonal Support
✨ Skin Elasticity Support
🛡️ Immune Support
❤️ Cardiovascular Support
🦴 Joint & Bone Support
🩻 Thyroid Support
🎯 Metabolic Syndrome Support
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Traditional Use:
Digestive and general relaxation
Explored For:
Bisabolol and apigenin studied for digestive comfort, anti-spasmodic, and calming effects
🍵 How To Use (Educational):
Steep 1 tbsp dried flowers (or 1 tea bag) in hot water for 5–10 minutes. Cover while steeping to retain volatile oils. Drink 2–4 cups daily, especially after meals or before bed.
⚠️ Safety & Interactions:
Avoid if allergic to Asteraceae family (ragweed, daisies). May enhance effects of blood thinners and sedatives. Generally very safe otherwise.
Notes:
Mild flavor; one of the most popular herbal teas
Traditional Use:
Bloating and digestion
Explored For:
Early research on digestive comfort and gas relief; anethole studied for smooth muscle effects
🍵 How To Use (Educational):
Crush 1 tsp fennel seeds lightly and steep in hot water for 10 minutes. Drink after meals. Also chew a few seeds directly after eating. Fresh fennel bulb can be eaten raw or cooked.
⚠️ Safety & Interactions:
Generally very safe. May have mild estrogenic activity — use caution with hormone-sensitive conditions. Avoid medicinal doses during pregnancy.
Notes:
One of the gentlest digestive herbs
Traditional Use:
Appetite stimulation and digestive enzyme production
Explored For:
Bitter compounds studied for stimulating gastric acid and bile production
🍵 How To Use (Educational):
Take 15–30 drops of gentian tincture in a small amount of water 15–30 minutes before meals. Can also steep ½ tsp dried root in hot water for 10 minutes (very bitter).
⚠️ Safety & Interactions:
Very bitter — this is intentional (bitters stimulate digestion). Avoid with gastric ulcers or GERD. Avoid during pregnancy.
Notes:
One of the most potent digestive bitters
Traditional Use:
Nausea and digestion
Explored For:
Digestive comfort and motility
🍵 How To Use (Educational):
Simmer 1-inch fresh ginger root (sliced) in 2 cups water for 10–15 minutes. Strain and sip warm before or after meals. For nausea: chew a small piece of fresh ginger or sip ginger tea.
⚠️ Safety & Interactions:
Generally well tolerated. May cause heartburn in large amounts. May thin blood — consult doctor if on anticoagulants.
Notes:
Most studied herb for nausea
Traditional Use:
Prebiotic fibre that feeds beneficial gut bacteria
Explored For:
Inulin studied for promoting growth of Bifidobacteria and Lactobacilli, improving insulin sensitivity, reducing appetite through increased GLP-1 and PYY production, and enhancing mineral absorption. Studies show improved satiety and modest weight reduction
🍵 How To Use (Educational):
Start with 2–3 g daily (half teaspoon) mixed into water, smoothies, or food. Gradually increase to 5–10 g over 2 weeks. Take consistently for microbiome benefits.
⚠️ Safety & Interactions:
Start low to avoid gas and bloating — the gut needs time to adapt. Avoid with FODMAP sensitivity or fructan intolerance. Well-tolerated at moderate doses for most people.
Notes:
Pairs powerfully with probiotics — feed the good bacteria you're adding. Your body naturally produces more GLP-1 from a healthy gut — the same hormone that GLP-1 drugs mimic artificially
Traditional Use:
Digestive soothing and adrenal support
Explored For:
Glycyrrhizin studied for mucosal protection; DGL (deglycyrrhizinated) form studied for stomach lining support
🍵 How To Use (Educational):
Steep 1 tsp dried root in hot water for 10 minutes. Drink 1–2 cups daily for short periods. For stomach support: chew 1–2 DGL tablets (380 mg) before meals.
⚠️ Safety & Interactions:
Regular licorice raises blood pressure and depletes potassium — limit to 2 weeks of use. DGL form is safe for longer use. Avoid with hypertension, kidney disease, or pregnancy.
Notes:
DGL form removes the blood-pressure-raising compound
Traditional Use:
Mucosal support
Explored For:
Mucilage studied for soothing properties throughout the digestive tract
🍵 How To Use (Educational):
Cold infusion (best): soak 1 tbsp dried root in 1 quart cold water for 4–8 hours (overnight). Strain and drink throughout the day. For tea: steep in warm (not boiling) water for 15 minutes.
⚠️ Safety & Interactions:
May slow absorption of medications — space 1 hour apart. May lower blood sugar. Generally very safe.
Notes:
Cold infusion extracts more mucilage than hot tea
Traditional Use:
Digestive comfort
Explored For:
Menthol studied for smooth muscle relaxation in the digestive tract; enteric-coated capsules studied for IBS
🍵 How To Use (Educational):
Steep 1–2 tsp dried peppermint leaves in hot water for 5–10 minutes. Drink after meals. For IBS: enteric-coated peppermint oil capsules (0.2–0.4 mL) between meals.
⚠️ Safety & Interactions:
May worsen GERD/acid reflux by relaxing the lower esophageal sphincter. Enteric coating protects the stomach. Avoid giving peppermint oil to young children.
Notes:
Common as tea; enteric capsules for IBS
Traditional Use:
Specific probiotic strains studied for metabolic health and body composition
Explored For:
Lactobacillus gasseri, L. rhamnosus, and Bifidobacterium lactis strains studied for reducing visceral fat, improving insulin sensitivity, and reducing systemic inflammation. Gut microbiome composition strongly correlates with obesity risk. Meta-analyses support modest weight and BMI reduction
🍵 How To Use (Educational):
Take a multi-strain probiotic containing L. gasseri SBT2055, L. rhamnosus CGMCC1.3724, or B. lactis B420 — at least 10 billion CFU daily. Take with food. Refrigerated products maintain higher viability.
⚠️ Safety & Interactions:
Very safe for most people. Immunocompromised individuals should consult a doctor first. May cause temporary bloating during the first week as gut flora adjusts.
Notes:
A healthy gut microbiome is foundational — it affects nutrient absorption, inflammation, cravings, and even mood. Maya recommends specific strains based on your symptoms
Traditional Use:
Fiber source for bowel regularity
Explored For:
Soluble fiber studied for both constipation and diarrhea; promotes healthy stool formation
🍵 How To Use (Educational):
Stir 1 tsp psyllium husk into a full glass (8+ oz) of water and drink immediately before it gels. Follow with another glass of water. Take 1–3 times daily. Build up gradually.
⚠️ Safety & Interactions:
Must be taken with ample water — can cause esophageal or intestinal blockage otherwise. May reduce absorption of medications — take 2 hours apart. Start low to avoid bloating/gas.
Notes:
Works for both constipation and loose stools
⚠️ Important Disclaimer
This information is for educational purposes only and is not intended as medical advice, diagnosis, or treatment. Botanicals are not drugs and are not intended to treat, cure, or prevent any disease.
- People with medical conditions should consult their healthcare provider before using any botanical.
- Many botanicals interact with prescription medications — always check with your pharmacist.
- Pregnant or breastfeeding individuals should avoid most botanicals unless specifically cleared by their provider.
- Quality and sourcing matter — look for third-party tested products (USP, NSF, ConsumerLab).
- Start with low doses and listen to your body.
- "Traditional use" does not equal proven efficacy — it means historical usage, not clinical evidence.
— Dr. George Ekema, The Plateau-proof Diet™
