Harvard-trained nutrition expert says, “Eating this before meals will help reduce bloating”, and it is…

Bitter greens have played an important role in many cultural dietary traditions, generally used as the first course of a meal. Renowned double board-certified physician Dr. Amy Shah focuses on nutrition, gut health, and women’s wellness; she gives a rundown of the extraordinary benefits of bitter greens such as arugula-especially the wild varieties, for digestion and all-around health.

Dr. Shah describes how the bitter compounds of arugula may provoke a natural reflex through bitter taste receptors not only on the tongue but also lining the stomach and intestines. These stimulate secretions of saliva, hydrochloric acid or HCl in the stomach, bile-and pancreatic enzymes. These synergistic secretions prime your digestive system for the meal ahead.

Saliva initiates the digestive process because it starts to break down starches. The stomach acid in the digestive system enhances digestion of proteins by denaturing the complex proteins, hence making the action of enzymes easier. Bile secretion (emulsifies fats) enhances digestion due to improved absorption, whereas pancreatic enzymes act effectively by breaking down proteins, fats, and carbohydrates. Together, these processes make digestion smoother and reduce common digestive discomfort such as bloating and gas.

According to Dr. Shah, protein and fat require more digestive effort than carbohydrates, and many people have problems with the incomplete digestion of these macronutrients. Taking a few pinches of bitter arugula 10 to 15 minutes before meals will increase your digestive secretions and improve nutrient bioavailability. This simple habit minimizes the chances of undigested food fermenting in the gut, causing discomfort and feeding pathogenic bacteria.

Dr. Shah further states that arugula is a rich source of prebiotic fiber, which feeds beneficial gut bacteria such as Bifi-dobacteria and Lactobacilli; thus, this maintains a proper balance of the microbiome, enhances colon health-and fortifies the intestinal barrier.Arugula also contains sulfur-based compounds, which help to encourage detoxification in the liver through the activation of phase II liver enzymes. Antioxidants like vitamin C and quercetin protect liver cells from oxidative damage. Repeated intake of bitter greens such as arugula supports improved digestion-and liver health, thereby facilitating your body’s removal process of toxins.

Dr. Shah suggests you start your meal with only a few pinches of fresh wild or rocket arugula leaves, ideally chewing them slowly around 10 to 15 minutes before eating, since this timing lets your digestive system prepare most efficiently without overwhelming it. She says that for people who are new to bitter food, it is advisable to start with lesser amounts to let the taste receptors get used to it gradually. These are dandelion greens, radicchio-and endive-all bursting with a diet of bitter compounds, stimulating digestion. Adding these greens in your diet regularly before protein- or fat-heavy meals, such as eggs, meat, and creamy dishes, can greatly enhance digestion comfort and nutrient uptake.

These bitter greens draw on traditional systems, from Ayurveda and Traditional Chinese Medicine, which advocate for the use of bitters to balance digestion and increase the flow of bile. Eating bitter greens before meals can also improve satiety signaling, helping to reduce overeating and further adding value toward using them as a tool in weight management-and metabolic health. Dr. Amy Shah’s comments shed light on the powerful role of bitter greens like arugula in optimal digestion, gut microbiome balance-and liver detoxification. Just a few pinches taken before meals can set the stage for better nutrient absorption and digestive health. This practice-and embracing it as a habit-connects ancient traditions with modern well-being, providing a natural method to support your body’s resilience and vitality.