Benefits of Marshmallow Root: The Gut-Healing Herb You Need to Know About

As a functional medicine practitioner, one of the most common issues I see in my telehealth practice is leaky gut (or a compromised gut lining).

Healing a leaky gut and improving digestion overall is always about more than just one magic herb or supplement– but there are definitely a few natural allies that I come back to time and again for their gut-supportive properties.

Marshmallow root is one of them. This herb really stands out for its ability to support mucosal integrity, calm inflammation, and soothe the gut. Let’s explore the unique properties of this plant and how it can help with your gut health (and overall wellness).

The Marshmallow Plant: An Overview

The marshmallow plant (Althaea officinalis) has been a revered medicinal herb for centuries, used for over 2800 years in traditional Greek and Egyptian medicine for digestion, coughs, and for its anti-inflammatory properties. (1)

The flowers, leaves, and roots of the marshmallow plant are all edible, and each offer their own beneficial properties. But marshmallow root is the most well known component of this medicinal plant, and the one we’ll focus on today.

Marshmallow root is rough and fibrous, and rich in polysaccharides, flavonoids, tannins, antioxidants, and a gelatinous substance called mucilage. (2) Mucilage is a thick, slippery, sap-like compound that swells when mixed with water, forming what is essentially a soft, soothing coating that can calm irritated tissues throughout the body.

This herb is now commonly used in functional medicine, integrative medicine, and herbal medicine practices to support digestive issues, stomach ulcers, skin inflammation, and even hormonal balance.

Marshmallow Root, Mucilage, and Leaky Gut

The mucilage I mentioned above is at the heart of what makes marshmallow root so beneficial for gut health, and specifically leaky gut. This slippery compound forms a protective coating along the mucous membranes in the digestive tract. (3)

This is incredibly important when it comes to healing leaky gut (increased intestinal permeability). In cases of leaky gut, the tight junctions in your intestinal lining become permeable, allowing undigested food particles, toxins, and bacterial metabolites to leak out into the bloodstream. This can trigger inflammation and autoimmunity, as I see with so many of my patients.

Marshmallow root supports the middle layer of gut defense (the mucus layer). Along with your microbiome and the epithelial lining of the intestines, this mucosal layer helps to form the gut’s natural barrier.

By strengthening this layer, marshmallow root can reduce inflammation, soothe irritation, and promote healing for those with gut permeability issues and gastrointestinal conditions including inflammatory bowel disease (IBD).

This is one of the core reasons why I include marshmallow root in the Gut component of my Gut Feelings supplement, a blend of botanicals formulated specifically to restore gastrointestinal health and support a strong, resilient gut. Marshmallow root works alongside other ingredients including slippery elm, licorice, aloe vera, and quercetin to heal the gut lining and protect it from daily stressors and triggers.

Other Marshmallow Root Benefits For Gut Health

Marshmallow root offers a number of other digestive benefits beyond gut lining support. It can help to:

• Reduce acid reflux by coating the esophagus and protecting it from the effects of stomach acid. (4)
• Soothe indigestion and heartburn by helping to soothe an irritated or inflamed gut lining.
• Reduce constipation and diarrhea and help to gently normalize bowel movements without triggering more inflammation.
• Protect against ulcers, particularly those related to use of non-steroidal anti-inflammatory drugs (NSAIDs), by forming a protective layer over the lining of the stomach and soothing inflamed tissues, reducing ulcer formation.
• Reduce bloating, especially if caused by water retention due to hormonal shifts or dietary factors, by reducing water retention.

The common thread across all of these effects of marshmallow root is the properties of mucilage on various mucous membranes and linings throughout the digestive system. Research has also shown that the mucilage in marshmallow root remains stable throughout the whole digestive tract, from your mouth all the way to the colon.

Whole Body Benefits of Marshmallow Root

We have mucous membranes all throughout the body, not just in the digestive tract. Marshmallow root, therefore, supports the protective linings of your respiratory tract and skin, and provides benefits related to immune system and brain health.

While these benefits may not be specifically related to digestion, I don’t really look at them as separate from gut health. We know that everything in the body is connected. When something benefits the brain, the immune system, or even the skin, these benefits often translate directly back to the gut (and vice versa).

Here are a few of the most powerful health benefits of marshmallow root throughout the body:

• Respiratory support: Mucilage has been shown to help improve dry coughs and protect against throat irritation, as well as to reduce the severity and duration of respiratory tract infections. (5, 6) Marshmallow root acts as a natural demulcent, meaning that it coats and soothes inflamed tissues in the throat and lungs.
• Oral health: Marshmallow root may help improve symptoms of dry mouth, which can lead to increased risk of dental infections and gum disease. (7) Improving dry mouth may support the oral microbiome, which is closely connected to the gut microbiome.
• Skin health: Marshmallow root can help calm inflammatory skin conditions like eczema and contact dermatitis, again by helping to soothe the lining and reduce inflammation. (8-10) Marshmallow extract has also been shown to help promote wound healing and reduce the likelihood of bacterial infection. (11)
• Immune system support: The polysaccharides in marshmallow root, including pectin and asparagine, can help stimulate cell regeneration and support the mucosal immune system.
• Neuroprotective benefits: Marshmallow root may help to reduce oxidative stress in the brain and support cognition. (12) And of course, considering again the gut-brain axis, any herb that calms gut inflammation is likely to benefit mood, mental clarity, and brain health.

I’ll note that most (not all) research on marshmallow root so far, while promising, has been limited to lab studies and animal studies. We in the natural healing world hope that more human clinical trials will come soon, to help shine a light on exactly how, when, and why marshmallow root works (as healers have known for centuries)!

How to Use Marshmallow Root

You can find marshmallow root in various forms, including teas, powders, extracts, capsules, tinctures, and topical preparations. As I mentioned earlier, I included marshmallow root in my Gut Feelings supplement blend, and this can be used for gut healing and/or ongoing gut support.

For more acute uses, you can look for a preparation that allows the herb to have as much contact as possible with the tissue you’re looking to support. For example, for a sore throat, you might want to try a marshmallow root tea or a natural cough syrup or lozenge formulated with the herb (stay away from sugary options!).

Because mucilage remains intact throughout the digestive tract, any form taken orally (including capsules) is good for the gut.