Why bitter food is so healthy

What do chicory, grapefruit and Brussels sprouts have in common? They contain substances that are perceived by the bitter receptors of our tongue – and which are particularly healthy.

“Bitter substances are among the secondary plant substances that have a number of digestive and immune system-strengthening properties,” explains graduate ecotrophologist Brigitte Neumann. So it is worth overcoming yourself.

Nutritionally conscious people should occasionally prepare arugula, artichoke and Brussels sprouts, as well as endive, dandelion and radicchio. Fruits such as grapefruits or bitter oranges – these are bitter oranges – also contain the positive active ingredients.

According to the nutritionist, the bitter components promote the production of digestive juices such as gastric juice, bile and pancreatic secretion, thereby stimulating digestion. The immune system is also strengthened by the bitter flavors. And not only that: “Bitter substances can even destroy pathogens,” Neumann explains.

And bitter substances have another advantage: they prevent food cravings. As soon as the tongue tastes something bitter, not only is the metabolism activated, but a satiety brake is also activated. “The body wants to prevent you from absorbing too much of the substances,” is the explanation. This means you automatically eat less – and save a lot of calories over time.

In some cases yes. For example, caution is advised if zucchini, cucumber or pumpkin taste bitter, as the German Diabetes Aid warns. These vegetables should not be bitter; if they are, they contain unwanted toxic plant substances. Then it’s better to throw the vegetables away.

Anyone who eats grapefruit or drinks it pressed as juice should be aware that this can weaken or increase the effect of medications. This applies, for example, to cholesterol-lowering medicines or medicines against cardiovascular diseases.

Neumann advises consuming bitter substances in large quantities with the main meals, for example as a salad or vegetable side dish, then there are no side effects and the substances support health. It only becomes crucial when you overdo it. Then it is not just nausea that threatens. “In the event of an overdose, the kidneys and liver can become seriously overloaded,” warns Neumann.

But for that you have to eat quite a bit. Especially because modern endive and chicory salads are much less bitter than the original varieties thanks to new varieties. “For this reason, you no longer need to water the endive salad to remove some of the bitter substances present,” says the expert.

“This is innate and is also called a sense of security,” explains Christina Esser, lecturer at the German University for Prevention and Health Management (DHfPG). A bitter taste tells us: be careful, this could be poisonous. Many plants produce these substances to protect themselves from predators.

But you can get used to bitter substances. This explains why we usually don’t like the first sip of coffee in our lives – and why many children hate Brussels sprouts.

If you want to include more bitter substances in your diet, it is best to do this step by step. You can do tricks by combining bitter and sweet components. “Lamb lettuce and radicchio mixed with pomegranate seeds and a delicious, savory-sweet dressing can be a tasty start,” advises Christina Esser.

Some nutritional supplements are based on extracts of plants that contain bitter substances. For example, there are capsules with artichoke extract. Ecotrophologist Astrid Tombek recommends choosing fresh vegetables instead of drops, capsules or tablets. “It’s cheaper, tastier and better because of the other healthy ingredients in it.”

And: Overdoses can occur with nutritional supplements. If you rely on the natural bitter substances from vegetables, herbs and salad, this is almost impossible – if only because of the bitter taste, which at some point becomes too much for us.