Strengthening the Microbiome: Prebiotic Foods and Herbs in the Hildegard Tradition

Our gut is much more than a digestive organ – it hosts a fascinating world of trillions of microorganisms known in modern science as the microbiome. What Hildegard of Bingen sensed in the 12th century with her deep intuition for nature is confirmed by research today: health begins from within. Hildegard spoke of “Viriditas,” the green life force of plants that gives humans strength and balance. Today we know that certain plants, herbs, and foods can uniquely enrich the diversity of gut bacteria. This article takes you on a journey through traditional monastic medicine, connecting Hildegard’s centuries-old herbal knowledge with the modern understanding of the microbiome – for natural, holistic well-being. Gut and digestion products

What the microbiome does to us – and why Hildegard knew about it

The microbiome encompasses all the microorganisms living in and on our bodies – primarily in the large intestine. It is a highly complex ecosystem that has been in close interaction with the human organism for millennia. Even in antiquity and the Middle Ages, herbalists and monastic doctors observed that people who ate roots, bitter herbs, and fermented vegetables often appeared more lively and balanced. Hildegard of Bingen compiled these observations into a comprehensive healing system documented in her writings “Physica” and “Causae et Curae” – a work that has lost none of its depth to this day.

Hildegard divided the world of foods into those that give humans strength and vitality and those to be avoided. She favored spelt, bitter herbs, fennel, bertram, and fermented foods – exactly the categories that modern nutritional science today considers especially valuable for the gut environment. Hildegard of Bingen products Interestingly, she described the belly as the center of human well-being long before science spoke of the gut-brain axis. This historical wisdom shows that intuitive knowledge and traditional observation can sometimes anticipate scientific progress by far.

The microbiome is not a modern invention – it is the ecosystem that Hildegard of Bingen instinctively nurtured with her bitter-aromatic herbal recipes. Monastic medicine was, without knowing it, a pioneer of microbiome care.

What makes a healthy microbiome? Essentially, it’s about diversity: the more varied the species of gut inhabitants, the more resilient the gut ecosystem as a whole is considered. This diversity can be naturally enriched through a rich, plant-based diet – and this is exactly where prebiotic foods and certain medicinal herbs come into play. Prebiotics are indigestible plant substances that serve as food for beneficial gut inhabitants and naturally promote their growth. In Hildegard’s tradition, many of these plants were regarded not only as food but also as medicine – an expression of divine care for humans.

Prebiotic foods: The best natural sources at a glance

Prebiotics occur in a variety of plant-based foods – and the good news is many are easily available, affordable, and wonderfully easy to integrate into everyday life. Particularly rich in prebiotic fiber are onions, garlic, leeks, chicory, Jerusalem artichokes, artichokes, and unripe bananas. These foods contain inulin and fructooligosaccharides (FOS) – long-chain sugar molecules that remain undigested in the small intestine and serve as a food source for certain bacterial groups in the large intestine. Many of these plants had a fixed place in Hildegard’s kitchen, albeit under different names and in different preparations.

Hildegard herself recommended regular consumption of spelt – a grain she called the “queen of grains.” Spelt contains valuable protein as well as fermentable fibers now classified as prebiotic. She also valued fennel and caraway, which were indispensable herbs in medieval monastic cooking. Parsnip soups and root vegetables, which were staple foods at the time, also provide valuable fiber and inulin-like compounds. The traditional monastery cuisine was – quite unconsciously – rich in those substances we today call prebiotic. Gut and digestion products

What is behind inulin?
Inulin is a naturally occurring polysaccharide found in over 36,000 plant species. It belongs to the group of fructans and is one of the best-known prebiotic fibers. Since inulin cannot be broken down in the human small intestine, it passes undigested into the large intestine, where it serves as a nutrient for certain bacterial strains such as bifidobacteria and lactobacilli. Particularly rich natural sources are Jerusalem artichoke (up to 20% inulin), chicory root (up to 48% inulin in dry matter), and garlic. In naturopathy, inulin has been traditionally used for centuries – even though it had no name back then.

Fermented foods ideally complement the prebiotic diet. Sauerkraut, kefir, miso, and kimchi provide live microorganisms that can naturally enrich the gut environment. In Hildegard’s time, fermentation was not a trend but a simple necessity for preserving food. Monasteries had extensive gardens and storage cellars where vegetables were pickled, herbs fermented, and drinks like herbal wine or herbal vinegar produced. These traditional preparations, as we now know, had a direct impact on microbial diversity in the gut – knowledge that is currently experiencing an impressive renaissance in modern fermentation culture.

Hildegard’s herbs as prebiotic companions – a look into the herbal book

Hildegard of Bingen knew over 230 medicinal plants and described their uses in her writings with remarkable precision. Many of these herbs contain not only essential oils and bitter substances but also polyphenols, prebiotic-like compounds, and secondary plant substances that are intensively studied in modern research. What was special about Hildegard’s selection of herbs was her intuition for the interplay of plants: she rarely recommended a single herb alone but always in combinations – a principle that corresponds to the modern concept of synergistics. BitterKraft Original

“Fennel – no matter how it is eaten – makes a person cheerful and gives them a pleasant warmth, good digestion, and a good scent."
— Hildegard of Bingen, Physica, 12th century

This quote exemplifies how Hildegard viewed plants not only as food but as mood enhancers and holistic companions to well-being. Fennel – so highly valued by her – indeed contains fructooligosaccharides as well as essential oils known in traditional use for centuries. The same applies to bertram, galangal, and elecampane root – all Hildegard herbs rich in bitter substances and polyphenols that can naturally enrich the microbial community in the gut.

Particularly remarkable is Hildegard’s use of bitter herbs. She regularly recommended wormwood, gentian, and yarrow – all plants whose bitter substances are today considered important stimulators of the enteric nervous system. Bitter substances are perceived via specific receptors distributed throughout the gastrointestinal tract. Traditionally, bitter herbs have been used since antiquity as part of daily well-being – and Hildegard systematically integrated them into her dietary and healing recommendations. In monastic medicine, bitter drops and herbal elixirs were daily rituals intended to maintain inner balance. BitterKraft Original

These Hildegard herbs are traditionally used to support the gut environment:

• Fennel (Foeniculum vulgare): Classified in Hildegard medicine as one of the most important herbs for well-being. Traditionally used for centuries in monastic medicine, it contains essential oils as well as natural fibers.
• Bertram (Anacyclus pyrethrum): Called the “spice of kings” by Hildegard, valued for its warming properties. Historically known as part of herbal blends for daily well-being care.
• Galangal (Alpinia officinarum): Hildegard’s absolute favorite plant. She recommended it in nearly all her writings. Traditionally used as an aromatic spice and herbal remedy, it contains polyphenols and essential oils.
• Yarrow (Achillea millefolium): Valued in European monastic medicine since the early Middle Ages. Contains bitter substances and flavonoids and is traditionally used in herbal teas and extracts.
• Elecampane root (Inula helenium): Contains inulin in particularly high concentration – literally named after the prebiotic active ingredient. Traditionally used in folk medicine for centuries.
• Wormwood (Artemisia absinthium): One of the best-known bitter herbs of European tradition. Historically known as an ingredient in herbal liqueurs and bitter extracts used in monasteries to maintain inner balance.

Prebiotic nutrition in Hildegard style: How to implement it

The good news for everyone who wants to enrich the microbiome in a traditional way: no elaborate dietary changes or expensive supplements are needed. The Hildegard approach follows the principle of “adding instead of omitting” – it’s about gradually supplementing the diet with traditional, plant-focused elements. A daily glass of herbal tea made from fennel, galangal, and bertram, a spelt dish for lunch, a small bowl of sauerkraut as a side – these are simple, everyday steps inspired by the tradition of monastic cooking. Hildegard of Bingen products

The key lies in continuity: not a one-time cure, but the daily, loving care of the microbiome through plant diversity corresponds to the spirit of Hildegard medicine – and what modern nutritionists consider the most sustainable strategy for a diverse gut environment.

Hildegard also recommended regular fasting – not as punishment but as conscious pause and cleansing. In the context of the microbiome, this knowledge is remarkably current: fasting periods are traditionally used in naturopathy to give the body space for renewal. Fasting products Whether intermittent fasting, juice fasting, or classic Hildegard fasting with light foods and herbal broths – all these approaches share a focus on natural, plant-based foods and giving the gut environment breaks. In monasteries, the fasting calendar year was closely linked to the changing seasons – a rhythm many people are rediscovering today.

Seasonal eating is another central aspect of the Hildegard tradition closely connected to microbiome care. In spring, bitter wild herbs like dandelion, nettle, and wild garlic are on the menu – all rich in polyphenols and prebiotic compounds. In autumn, root vegetables, parsnips, and chicory are harvested, which provide particularly high amounts of inulin. In winter, warming spices like galangal, cinnamon, and ginger come to the fore, supporting well-being during the dark season. This seasonal rotation of foods ensures natural variety in the diet – and thus variety in the gut environment. Immune system products

Tip from the monastery kitchen: The Hildegard herbal broth
A simple way to benefit daily from Hildegard’s herbal knowledge is the classic herbal broth in the style of the monastery kitchen. For this, spelt grains, parsnips, celery, parsley root, and a handful of fresh or dried herbs (fennel, thyme, lovage) are slowly cooked in water. This broth provides not only warming minerals but also prebiotic compounds from the vegetables – entirely in Hildegard’s spirit, who always valued simplicity and naturalness over complexity. In monasteries, such a broth was traditionally served especially during transitional times and after fasting periods.

Microbiome and inner balance: What tradition teaches us today

The connection between the state of the gut and overall well-being was a given in monastic medicine. Hildegard of Bingen described in detail how imbalances inside a person – which she explained within her theory of the four humors – can affect the entire state of being. Whether mood, energy, or the general feeling of vitality: everything, according to Hildegard, is interconnected with inner order. Today we know that the gut-brain axis is indeed a highly active communication pathway exchanging signals in both directions. Traditional wisdom and modern research meet here in an astonishing way.

“If a person’s belly is healthy and pure, then their mind is cheerful and clear."
— Paraphrased from the writings of Hildegard of Bingen, “Causae et Curae,” 12th century

What Hildegard of Bingen formulated as holistic life wisdom finds scientific resonance today in microbiome research: human well-being is inseparably linked to the state of their inner ecosystem. Traditional plant knowledge and modern naturopathy tell the same story here – just in different languages.

For those who want to delve deeper into the world of Hildegard medicine, it’s also worth looking at complementary areas of naturopathy: the liver plays a central role in Hildegard’s understanding as the “castle of the soul” – it is closely connected to the gut environment and was always part of holistic herbal cures. Liver products from Bitterkraft Hildegard also described in detail the importance of sleep as a regenerative phase for the entire organism – an aspect modern sleep research now also links to the microbiome. Sleep and relaxation products Traditional monastic medicine was far ahead of its time in its holistic approach.

The beauty of the Hildegard tradition is its accessibility: you don’t need a monastery or a pharmacy to benefit from this knowledge. A trip to the weekly market, a selection of seasonal roots and herbs, a daily herbal tea, and maybe a glass of homemade sauerkraut – these are the simple building blocks of a lifestyle that naturally enriches the microbiome. Hildegard would probably have put it this way: it is nature itself that gives humans what they need – if only they listen. At a time when interest in naturopathy, fermentation, and plant-based nutrition is greater than ever, the message of the medieval abbess seems more relevant than ever.