Bitter on your plate

7 easy ways to get bitter compounds into your daily diet – with scientific backing

Bitter is one of the five basic tastes, but it is becoming less and less common in our daily diet. Many people find bitter tastes difficult or too intense. That's a shame, because bitter substances activate special taste receptors (T2R receptors) that are not only found in your mouth, but also in your stomach and intestines¹.

Research shows that these receptors are involved in digestion, satiety, and various metabolic processes².

The good news is that you don't have to eat bitter foods on their own or in large quantities. By combining them cleverly, they can be surprisingly tasty and support your body in a natural way.

1. Start your day with a mild “Bitter Kickstart”

Why this works

When you taste something bitter, it can stimulate the production of saliva, stomach acid, and bile. This prepares your digestive system for the first meal of the day. This effect is especially strong when something bitter is tasted before or at the beginning of a meal.

Example (1 glass):

250 ml warm water
juice of ¼ lemon
2 thin slices of ginger
1 small leaf of arugula or endive (steep briefly)

Even such a small amount of bitter is enough to activate your bitter receptors¹.

2. Arugula: the easiest bitter vegetable

Arugula is an accessible bitter leafy vegetable with a fresh taste. It contains glucosinolates and other bioactive plant compounds that are typical of bitter vegetables.

Here's how to use it:

on pasta or pizza (after baking)
in an omelet or scrambled eggs
as a topping on soup or a sandwich

It is best to add arugula raw. Heating not only reduces the bitterness, but also the amount of active substances⁵.

3. Combining bitter with sweet: the “bittersweet bowl”

If you still find bitter flavors challenging, it helps to combine them with something sweet. Not only does this work well in terms of taste, but it also makes bitter flavors easier to tolerate.

Example:

red fruit
yogurt
walnuts
a small amount of chicory or radicchio

Bitter vegetables provide polyphenols and other phytochemicals, which research has linked to antioxidant and metabolic processes⁸.

4. Preparing bitter vegetables in a tasty way (without making them too bitter)

The way you prepare bitter vegetables makes a big difference.

Chicory

The heart contains the most bitter substances. By removing some of this and briefly frying the chicory, the taste remains mild and balanced.

Brussels sprouts

Roasting Brussels sprouts in the oven makes them slightly sweet due to caramelization. This reduces the bitterness, while retaining most of the valuable nutrients⁷.

Artichoke

Artichokes contain cynarin, a bitter substance that has been linked in studies to bile secretion and fat digestion⁸.

5. Bitter herbs as tea: simple and effective

Various herbs contain mild bitter compounds and are traditionally used to aid digestion.

Examples:

dandelion
chicory
chamomile
nettle

Research suggests that bitter herbs can influence gastrointestinal motility and digestive juices via bitter receptors¹⁹.

6. The smart salad composition: mild, fresh, and bitter

You don't need to use a lot of bitter ingredients. Often, a small amount is enough.

Guideline:

±50% mild flavors
±30% fresh flavors
±20% bitter

Combinations:

spinach + cucumber + radicchio
lamb's lettuce + orange + arugula

Bitter compounds enhance flavors and can contribute to a faster feeling of satiety³¹⁰.

7. Bitter in concentrated form

When bitter vegetables are difficult to incorporate into meals, small amounts of concentrated bitter compounds can be a practical supplement.

In research, bitter extracts are often used to study effects on appetite, satiety hormones (such as ghrelin and CCK), and gastric emptying²¹¹.

This is intended as a supplement, not as a replacement for a diet containing sufficient vegetables.

Finally: bitter is a taste you can train yourself to enjoy.

Taste preferences are not set in stone. Research shows that repeated exposure can make tastes that were initially unpleasant become more enjoyable later on.

By building up slowly and combining foods wisely, you can:

support your digestion¹
help your body recognize satiety signals better²
increase the variety of plant-based substances in your diet⁶

Your body recognizes bitter flavors — often faster than you think.

Legend – Scientific sources

¹ Behrens M, Meyerhof W. Bitter taste receptors and human physiology. PMID: 23886383
² Avau B, Depoortere I. The bitter truth about bitter taste receptors. PMID: 25981302
³ Janssen S et al. Bitter taste receptors in the gut regulate hormone secretion. PMID: 21177354
⁴ Fahey JW et al. Glucosinolates: chemistry and health effects. PMID: 15826055
⁵ Palermo M et al. Effect of cooking on phytochemicals in vegetables. PMID: 25808624
⁶ Manach C et al. Polyphenols: food sources and bioavailability. PMID: 19168081
⁷ Miglio C et al. Effects of cooking methods on vegetables. PMID: 19559142
⁸ Bundy R et al. Artichoke leaf extract and digestive function. PMID: 19026154
⁹ Kochem M. Herbal bitters and gastrointestinal activity. PMID: 26827861
¹⁰ Duffy VB et al. Bitter taste perception and satiety. PMID: 15640462
¹¹ Little TJ et al. Bitter compounds and appetite regulation. PMID: 21270361
¹² Mennella JA et al. Repeated exposure and taste preference. PMID: 18407868

9.2/10

Reviews

9.2 / 10
Rated by 17,830 customers.

Verified company reviews

Blij ! Met de Alka producten

Drink de kruidenthee al jaren Zeer tevreden ,nu heb ik de Alka Bitter ook gekocht ben benieuwd,

Annemiek, Helmond 1/15/26

Recommendation: Ja