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Slippery Elm Bark (Ulmus rubra)
Mucilaginous herb that soothes and coats the digestive tract, providing relief for GERD, gastritis, and irritated gut lining.
What the evidence says
Most Slippery Elm studies are mechanism or observational rather than RCTs that measure a clinical effect — keep findings provisional.
Most evidence is from high-quality randomised trials published 2002–2020 with a typical study size of 43 participants.
Based on 7 studies · 3 RCTs · 886 total participants
Confidence
ModerateWhat the studies found
By outcome
Slippery Elm has an evidence score of 5.5/10 — moderate evidence based on 7 indexed studies. Mucilaginous herb that soothes and coats the digestive tract, providing relief for GERD, gastritis, and irritated gut lining.
The commonly studied dose of Slippery Elm is 400-500mg capsules 3x daily, OR 1-2 tbsp powder mixed with water. Research points to an estimated optimal dose around 1200mg, with a minimum effective dose near 400mg. Individual response varies — start low and adjust.
The best time to take Slippery Elm is between meals. It can be taken on an empty stomach. Slippery elm (Ulmus rubra) inner bark contains mucilage — a gel-forming polysaccharide that coats and soothes the mucosal lining of the GI tract.
Ginger Extract
Likely helpsGingerols and shogaols reduce nausea, accelerate gastric emptying, and provide systemic anti-inflammatory benefits.
Inulin
Likely helpsPrebiotic fiber that selectively feeds Bifidobacteria and Lactobacilli, producing short-chain fatty acids for gut health and immunity.
Last reviewed May 2026 · evidence from 8 studies · how we score
This information is for educational purposes only. It is not a substitute for professional medical advice. Always consult a qualified healthcare provider before starting, stopping, or changing any supplement or medication.
Slippery Elm bark contains mucilage that forms a soothing gel when mixed with water. This gel coats and protects irritated mucous membranes throughout the digestive tract. Traditional remedy for heartburn, gastritis, IBS, and sore throat. FDA-approved as a safe demulcent. Works mechanically rather than pharmacologically.
Forms protective gel layer on mucous membranes
Contains compounds that reduce oxidative stress
How Slippery Elm works — from molecular targets to health outcomes. Click an edge to see supporting research.This visualization is in beta — pathways are being refined and expanded.
400-500mg capsules 3x daily, OR 1-2 tbsp powder mixed with water
Can be taken without food
| Form | Type |
|---|---|
| 🧪Inner bark powder (mix with water to form gel) | Recommended |
| 💊Capsules | Alternative |
| 💊Lozenges (for throat) | Alternative |
| 🍵Tea | Alternative |
Powder mixed with water is most effective as it forms the soothing gel. Lozenges good for sore throat.
Minimum: 1 weeks
Optimal: 4 weeks
Cycling: Not required
Note: Take before meals to coat stomach, or before bed for nighttime reflux. Mix powder with water to form gel.
Based on limited RCT evidence from multi-herb formulations (n=31, n=43). Most studies involved slippery elm as part of combination products, making it difficult to isolate individual effects. Small sample sizes and heterogeneous populations limit confidence in dose-response relationship.
Immediate coating and comfort
Reduced heartburn symptoms
Generally considered safe; traditional use in pregnancy
May slow absorption — take medications 1-2 hours before or after
Tip: Reduce amount
Slippery Elm is generally well-tolerated and considered safe for most healthy adults at recommended doses. The most commonly reported side effects are mild nausea. Use caution if any of these apply to you: Known allergy or hypersensitivity to Slippery Elm or related compounds.
Resistant Starch
Likely helpsBypasses small intestine digestion to feed colon bacteria that produce butyrate — supports blood sugar, gut integrity, and metabolic health.
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