7 Powerful Herbs For The Lymphatic System + Other Tips
Gua sha has exploded recently in popularity, and while it may look like a new trend, it is anything but. Rooted in traditional Chinese medicine (TCM), it involves stroking a smooth-edged tool across oiled skin, and it was historically used to help relieve muscle tension, promote circulation and move ‘stagnate fluid’ to the lymph nodes (or pathways) for drainage. When used on the face, it can dramatically ‘depuff’ the face, which is why it has become so viral in the beauty world.
There is evidence that supports the benefits of gua sha, mostly around helping to increase blood flow, relax muscles and support circulation. Where things get more debated is the idea that facial gua sha movements get to the lymph nodes deep within tissues. This does not discount gua sha at all, but it highlights how it is part of a much bigger lymphatic supportive picture.
What does the lymphatic system actually do?
Your lymphatic system is a vast, one-way drainage network of vessels, lymph nodes and connective tissues that work alongside your cardiovascular and immune system. Its core jobs are to:
- Collect excess fluid from tissues and return it to the blood
- Transport immune cells and filtered antigens throughout the body
- Filter waste, including cellular debris, pathogens and inflammatory byproducts
- Support fat and hormone transport, especially from the gut and reproductive tissues
Unlike your blood (cardiovascular system), the lymph system does not have a pump like a heart. Instead, it depends on movement, muscle contractions, breathing and hydration to keep fluid flowing, which is why if you are sitting for long periods, dehydrated or suffering from chronic inflammation, your lymphatic system can become sluggish. When your lymph flow stalls, you might notice:
- Puffiness or fluid retention
- Tender or swollen lymph nodes
- Tired heavy limbs
- Inflamed or congested skin
- Slow recovery post-illness
- Poor oestrogen clearance, hormonal imbalances
Plants that can help support lymphatic health
There is a long tradition in Western and Ayurvedic herbal medicine of using certain botanicals to support lymph movement and reduce inflammation. These herbs are often described as lymphatic tonics or lymphagogues, substances that are believed to enhance lymph flow and detoxification.
1. Calendula - (Calendula officinalis)
Calendula is one of the most gentle yet multifaceted herbs for lymphatic support.
Traditionally used to:
- Support wound healing, reduce swelling and stimulate circulation through tissues
- Support swollen lymph nodes and skin congestion
- Contains anti-inflammatory compounds that help to soothe irritated skin, digestive tracts and lymphatic system
Calendula can be taken as a tea, tincture or in topical balms or creams. For lymphatic support, we would suggest a tincture, especially if you are struggling with irritated skin, redness or slow healing. This is why we chose calendula to star in our Liver Bitters.
🌿Related: 5 Clarifying Calendula Benefits For Skin You Can Utilise At Home
2. Cleavers (Galium aparine)
You might remember cleavers from your childhood - the fun, sticky plant that clings to your clothes! It is considered a classic lymph cleanser in Western herbalism.
Traditionally used:
- As a mild diuretic and lymphatic cleanser, especially when used as a cold overnight infusion. Best for helping with tissue congestion and puffiness.
- Was often used to help with swollen glands, tonsillitis, skin conditions like eczema and psoriasis.
3. Echinacea (Echinacea purpurea)
Echinacea is a favourite for immunity, but it’s also a great herb for the lymphatic system. Its immunomodulatory effects help to influence T-lymphocyte activity in lymph tissue. It has been shown to have anti-inflammatory properties, which help with lymph stagnation that can occur when people are constantly stressed or ill. The best time to use echinacea is when you feel under the weather or chronically congested.
4. Turmeric (Curcuma longa)
Turmeric is probably not the plant that you think of first when you think of herbs for the lymphatic system. While turmeric does not directly drain the lymph, it is relevant to the lymphatic system because it supports the liver and inflammation pathways.
Clinical and experimental evidence has shown that turmeric’s anti-inflammatory activities cross a range of pathways and pro-inflammatory mediators, which many contribute to local and systemic inflammation associated with lymphatic congestion.
Turmeric is an amazing plant that you can add to your cooking and meals, but the best way to have it to support your lymphatic system is in a tincture, like the one found in our Anti-Flam Tonic.
🌿Related: 5 Anti-Inflammatory Herbs You Need To Try
5. Ginger (Zingiber officinale)
In Ayurveda, ginger is considered a circulation and digestive supportive plant, both of which matter greatly to the lymphatic system. Ginger has been used traditionally to help support circulation, digestion and immunity due to its warming action, which can encourage smooth motion in microvascular and lymphatic tissues. Like turmeric, you can add ginger to your meals or introduce teas or ginger juice into your diet. We also use ginger in our Anti-Flam.
🌿Related: 5 Facts About Gingerol And Its Powerful Health Benefits
6. Red clover (Trifolium pratense)
Red clover is traditionally described as a blood and lymph ‘cleanser’ and is particularly helpful for chronic inflammatory conditions (congested skin, acne, eczema, etc).
This herb helps to support the lymphatic system by helping to reduce inflammation and supporting circulatory and lymphatic clearance. It is a great plant to use when lymph congestion arises from hormonal imbalance or excess inflammation is present.
🌿Related: 5 Benefits of Red Clover For Menopause Backed By Science
7. Burdock root (Arctium lappa)
Burdock root supports lymphatic health by supporting your elimination pathways through the liver and skin. It helps your liver process your metabolic waste more efficiently (much like our Liver Bitters) and has been used traditionally to support congested skin that can show up as acne.
Aside from incorporating herbs for the lympahtic system, there are lifestyle changes you can make that also offer support. Here are some ideas:
Movement
Because lymph lacks its own pump, anything that moves the body helps it move. Some ideas you could try are:
- Rebounding (mini tramp, think 1990s aerobic classes). This is one of the most effective ways to mobilise and move lymph fluids
- Walking, gentle stretching and yoga can all activate lymph vessels
- Dry brushing before showers
- You don’t need long gym sessions, just 5 minutes on a mini tramp can be enough to help
- Consistency is key
Hydration and salt
Lymph fluid is mostly water, and chronic dehydration slows its movement, so drinking enough water supports consistent flow and reduces stagnation. Too much salt pulls water into your tissues, which leads to puffiness and fluid retention, especially around the face, hands and ankles. This is really evident after salty meals or travel. Looking at reducing processed foods or how much extra salt you add to your food can help things become more balanced.
Seasonal eating
Where you can, include seasonal whole foods, as they are often high in antioxidants, polyphenols and fibre, which help your gut and lymphatic system. Bitter greens (rocket, chicory, dandelion, globe artichoke) all help to stimulate the digestive and lymphatic system. Omega 3 rich foods (like chia seeds, walnuts and oily fish) can help with reducing inflammation, which in turn supports the lymph flow.
🌿Related: 10 Bitter Foods And Why You Should Be Eating Them
Stress
Everything is made worse with stress and the same is true for your lymphatic system. Chronic stress and poor sleep increase inflammatory hormones, like cortisol, which then slows lymph flow and increases fluid retention. Supporting your nervous system is key to supporting your lymphatic system.
- Deep breathing
- A good sleep routine
- Reduced stressors (if possible)
- Supportive nervine herbs (chamomile, Californian poppy, lemon balm)
The lymphatic system is integral to your immunity, fluid balance, inflammation regulation, skin and hormonal health. The plants we mentioned in this blog don’t detox the lymphatic system, but they support the environment that allows the lymph to move more optimally. So instead of chasing a TikTok trend you are slowly building your body’s systemic resilience. A way better outcome.
