Chances are you’ve used a home remedy at some point, even the questionable ones like a ketchup hair mask to combat chlorine tinted hair (also known as green), or the less whacky, lavender essential oil dropped on a pillow for sleep and ginger honey tea for your throat itch. As more of us start leaning towards a ‘cleaner’ way of living, one without the pills and syrups filled with ingredients we can’t pronounce, we also look for home remedies to replace the former.

Whatever your ailment, there is an alternative remedy that has been traditionally used for generations. Plants had life figured out before we tried to after all, but most importantly to mention, just because they’re plants doesn’t mean they’re any less powerful—be aware of allergies, and run your experiments past your GP first.

When our bodies or minds are in pain, it’s usually down to inflammation. Like anything, if you stub your toe, it will become inflamed. The same thing happens on the inside of your body, if you eat something you shouldn’t have, your bowels will become inflamed too. Inflammations can result in common issues like acid reflux, gas or cramps to name a few. Of course, all of us react differently to everything, no body is exactly the same. There is also a lot of nonsense out there, so we will outline only the tried and tested home remedies, and what we use ourselves, which may or may not work for you.

No supplements are listed, just real, whole food.

Turmeric is a rhizome, a member of the ginger family. This golden nib of glory has been used for over 4000 years and is known for its bright orange colour and for containing the bioactive compounds curcuminoids.

Curcumin is one of these curcuminoid compounds, which is what you’re trying to get out of turmeric. While turmeric contains only 2 to 9 per cent curcuminoids, 75 per cent of these active curcuminoids are curcumin, which is why curcumin is the ‘star’ of turmeric. Turmeric is an antioxidant powerhouse and a key player when it comes to lessening existing inflammation and dampening future inflammatory pathways.

However, the spice has low bioavailability, meaning that it isn’t easily absorbed or processed by our bodies. Plants work together though, and studies show that black pepper increases the bioavailability of both turmeric and curcumin due to its active compound piperine. So if you’re cooking it or adding it to your carrot soup, don’t forget the pepper. An extra note, turmeric stains, so don’t forget the apron either.

These come from Omega 3s. These three are eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and alpha-linolenic acid (ALA). Our bodies can’t manufacture these fatty acids, so it’s important to get them from your diet. We primarily get these fatty acids through eating fatty fish like salmon or anchovies. If you don’t eat fish, you can still get your ALA from plants, like nuts or flaxseeds. Think of it like oil for your car, to keep the engine running smoothly you’ll have to grease it up. Our bodies are the same.

We all poop. Sometimes, we have off days, and that’s normal. But regular bowel movements are the goal here. First, try to eat more fibre, drink more water. What enters your body must exit, so what you put in drastically affects what comes out. Move, go for that walk, make sure you’re moving your body on the inside too. If this doesn’t work:

This delicious fruit contains an incredible amount of health benefits but more specific to constipation, it contains an enzyme called papain that aids digestion. Enzymes break down food. In other words, it’ll soften your problem. In fact, it is often used as a meat tenderiser. If you can’t find the fresh fruit, find the seeds. Just one or two seeds should do the trick. A word of warning, the seeds aren’t as tasty as the fruit. You can also use the papaya skin for sunburn, just plop it on there and let it work its magic.

These are for emergencies only. Psyllium is a form of fiber made from the husks of the Plantago ovata plant’s seeds. It works as a laxative by increasing the bulk of your stools, which encourages your bowels to move them through your digestive system and this in turn relieves constipation. It also soaks up water, so it can help with diarrhea too. Because of the way it soaks up liquid it can be used as an egg replacement in baking or to thicken up soups. However, this is not an everyday form of fibre, so don’t treat it as such.

Anxiety is something many of us are struggling with at the moment, understandably. Sleep is one of if not the most important pillar of our health and wellbeing. The two are a tough pair. Our guts are frequently being called our second brains by doctors and researchers alike, and we aren’t ignoring it.

Kimchi, sauerkraut, kombucha, kefir, miso, yogurts and tempeh, just to name a few, have been around for thousands of years and there is no doubt about why. We have bacteria all the way through our digestive tracts, and on our bodies.

Fermented foods are rich in probiotic bacteria and by consuming them you are adding beneficial bacteria and enzymes to your overall intestinal flora, which increases the health of your gut microbiome and digestive system as well as enhances your immune system. Prebiotics are what feeds the probiotics, such as cruciferous vegetables like cabbage or broccoli. Like pepper and curcumin, they go hand in hand. These beneficial gut microbes dominate and suppress the growth of harmful microbes, the ones that contribute to ill health, including neuropsychiatric disorders like anxiety.

Valerian root is a flowering plant native to Europe and parts of Asia. Valerian is commonly used as a sleep aid for insomnia, which can often be caused by anxiety. This is a powerful herb, and should not be used in conjunction with antidepressants or if you are pregnant or nursing. The Valerenic acid increases levels of GABA, which is a neurotransmitter that reduces brain cell activity, and therefore aids in sleep.

What we eat affects our daily life, how we function, think and feel. Medicine of course has helped humankind in such amazing ways it’s difficult to fathom but simply igniting an interest towards what we put into our bodies will help us too.