Gut Health & Elderberries: How to Support Digestion Naturally

by Jen Haseloff July 28, 2025

When it comes to feeling your best, your gut plays a much bigger role than you might think. Over 70% of your immune system lives in your gut, making it one of the most important pathways to better health. A happy gut doesn’t just help with digestion, it affects your energy, mood, skin, and even how well your immune system works.

Most people know probiotic-rich foods like yogurt, kimchi, and kombucha help support digestion. But there’s another set of natural allies you might be overlooking: elderberries and soothing botanicals like star anise, rose hips, and ginger.

In this post, I’m sharing why gut health matters, how elderberries support digestion, and how the herbs and botanicals in our Sweet ’n Simple Elderberry Syrup work together to support a happy, healthy gut.

Why Gut Health Matters More Than You Think

Your gut is like your body’s behind-the-scenes command center. When it’s balanced with good bacteria, you’ll notice:

Better digestion
Stronger immune response
Improved nutrient absorption
A more stable, balanced mood (thank you, gut-brain connection!)

But when your gut falls out of balance, you may notice bloating, fatigue, more frequent colds, and even skin irritation. Things like travel, stress, ultra-processed foods, and antibiotics can all throw your gut microbiome off track.

That’s why adding natural, prebiotic-rich ingredients to your routine is one of the easiest ways to give your digestion some daily love.

a picture of a spoonful of handmade elderberry syrup on top of a background of fresh elderberries

Elderberries: Tiny Berries with Big Gut Benefits

Elderberries aren’t just a go-to during cold season; they also contain natural fiber and polyphenols. The fiber acts as a prebiotic, feeding your gut’s good bacteria. Meanwhile, polyphenols act like gentle antioxidants, helping to calm inflammation and support a more balanced microbiome.

This means that every spoonful of elderberry syrup is doing double duty; supporting your immune system and nourishing your gut at the same time.

Star Anise: A Time-Tested Digestive Aid

One of the most underrated ingredients in our syrup is star anise—a star-shaped spice that’s been used for centuries to soothe the stomach and ease digestion.

Relieves bloating & indigestion by relaxing digestive tract muscles
Promotes smooth digestion by supporting gut motility
Offers natural antibacterial benefits that support gut balance

This makes star anise the perfect partner to elderberries, giving our handcrafted elderberry syrup both immune and digestive superpowers in one spoonful.

Ginger & Citrus Peels: Gentle on the Stomach

Our elderberry syrup also features two powerhouse ingredients: ginger and cold-pressed orange peels.

Ginger helps reduce nausea and supports digestion by encouraging healthy enzyme production.
Orange peels are rich in natural plant compounds that calm the stomach and they give our syrup its naturally bright flavor.

These ingredients don’t just make our syrup delicious; they’re working behind the scenes to support your gut, too.

Why Gut Health = Stronger Immunity

When your gut is healthy, your immune system gets stronger. Since most of your immune cells live in your digestive tract, keeping your microbiome in balance means fewer sick days, more energy, and better absorption of all those healthy nutrients.

That’s why I always say: a happy gut = a healthy you. When you combine elderberries with star anise, rose hips, ginger, and raw honey, you’re giving your gut and your immune system the support they need, every single day.

(You can even read more about why we only use raw honey in our syrup here.)

Easy Ways to Add Gut-Friendly Botanicals to Your Day

If you're ready to show your gut a little extra love, here are a few simple ways to start:

Take a spoonful of elderberry syrup daily, especially one that includes star anise, ginger, and citrus peel.
Pair it with probiotic-rich foods like kefir or Greek yogurt.
Add our Elderberry Infused Honey Sticks to warm tea for a calming, gut-friendly treat.
Stay hydrated and reduce processed foods wherever possible.

Support your digestion now, and your body will thank you later with more energy, fewer colds, and even clearer skin.

Give Your Gut the Care It Deserves

Our Sweet ’n Simple Elderberry Syrup is more than just a seasonal remedy; it’s a daily wellness staple crafted with your gut (and whole body) in mind.

Each batch is made with raw Kentucky honey, organic elderberries, star anise, rose hips, ginger, and cold-pressed orange peels—so you get a blend that tastes as good as it feels.

✨ Ready to support your gut naturally? Start with our syrup and feel the difference. Shop here: sweetnsimpleky.com/collections/elderberry-syrups