Historically, people have called plantain Englishman’s foot or whiteman’s footstep because it followed in the footsteps of colonization around the world. No, I’m not talking about the delicious banana enjoyed throughout Caribbean, Latin American, and African cuisine; that’s Musa paradisiaca. I’m talking about plantain (Plantago in Latin) of the Plantaginaceae (plantain, sometimes called fleawort) family. A single plantain plant produces 20,000 seeds. Plantain is wind-pollinated, meaning that the seeds spread easily as the wind picks them up. This has led some to consider it invasive and a weed (1). However, herbalists around the world value plantain for its numerous medicinal properties, making it a valuable addition to any herbal first aid kit.

Family: Plantaginaceae

Genus: Plantago

Parts Used: Leaves and seeds

Herbal Actions: Antibacterial, anti-inflammatory, antiviral, astringent, demulcent, vulnerary

Key Constituents: Iridoids (aucubin), flavonoids (apigenin), tannins, plant acids, mucilage

How to Identify Plantain in the Wild

The most recognized and studied plantain species (Plantago spp.) is Plantago major. In Latin, “planta” means “sole of the foot,” and “major” means “larger” (2). Depending on your region, Plantago major may be called common plantain or broadleaf plantain. Plantago major is just one of over 250 species in the Plantaginaceae family, all of which are edible (3). It’s common to find American plantain (Plantago rugelii) in the central and eastern United States, even Canada. Unlike Plantago major, American plantain is native to the United States. Some regions refer to the American species as broadleaf plantain, which is why I recommend learning Latin names.

Both Plantago major and rugelii are herbaceous perennials (meaning they live for more than 2 years). They have leaves that cluster tightly in a circular (known as a rosette) arrangement (4). They have notorious thin, tall spikes that grow from the center of the rosette (5). These spikes house their seeds, which bloom into small, nearly hidden, white to greenish-brown flower clusters. Their stems are leafless and unbranched, and have similar oval-shaped leaves.

Despite their many similarities, you can easily distinguish Plantago major from Plantago rugelii. Plantago major has larger, broader leaves that mature to roughly 11 inches long (6). Meanwhile, Plantago rugelii has slightly smaller leaves, between 2 – 8 inches long, with a reddish-purple tinge at the base of its rosette.

In Eastern North Carolina, I tend to see patches coming up in the spring, just in time for some fun in the sun. Plantain is an excellent choice for wounds, burns, and insect bites. I find it amazing how nature grows exactly what we need, just when we need it. Take a look at the patch of American plantain (Plantago rugelii) I photographed on June 1, 2025.

How & When to Forage Plantain

Since many consider plantain a weed, it’s an excellent wildcrafting option for those who worry about the impact foraging has on the Earth. All plantain varieties are edible, and the leaves are best harvested from the center of the rosette. Aim to pull or snip the younger, more tender leaves and seeds (older ones are tougher and bitter).

When foraging, always do so ethically. If you’re venturing beyond your backyard, never collect anything from private property without direct permission. When harvesting from public spaces, consider the impact on native plant populations. Due to the uncertainty of surrounding plants, be cautious not to disturb endangered or threatened species. Of course, we can always check the United Plant Savers Species At-Risk List, too. Remember, always be kind to the earth and harvest only what you need.

Research-Backed Health Benefits of Plantain

According to one of my favorite herbal resources, the Encyclopedia of Herbal Medicine, plantain is a possible substitute for comfrey (Symphytum officinale) when addressing bruises and broken bones. Topical applications are great for hemorrhoids, fistulae (abnormal passages in the skin), and ulcers. Internal use may provide diuretic (meaning it stimulates urine flow), expectorant (meaning it stimulates coughing to help clear phlegm from the throat and chest), and antimucous properties. Plantain is also beneficial for gastritis, peptic ulcers, diarrhea, dysentery, irritable bowel syndrome (IBS), respiratory inflammation, hoarse voice, and urinary tract bleeding (7).

Most studies have focused on broadleaf plantain (Plantago major), but some studies referenced American plantain (Plantago rugelii) and ribwort plantain (Plantago lanceolata). One study highlighted the diverse pharmacological applications of Plantago rugelii based on its phytochemical screening. They found the presence of alkaloids, saponins, carbohydrates, reducing sugars, deoxy sugars, phytosterols, protein, and flavonoids. However, tannin, anthraquinones, and phenolic compounds were absent (8). Please note that moving forward, unless another species is specified, ‘plantain’ refers to Plantago major.

Rich in Nutrients

We need nutrients. Without vitamins and minerals, our bodies can’t function properly. Thankfully, plantain leaves are high in calcium and vitamins A, C, and K (1). Although plantain leaves are the most used part of the plant, the seeds are also beneficial. The seeds contain protein, fiber, beneficial fatty acids, minerals, and vitamin C (9,10).

Antimicrobial Properties

Antimicrobial properties are when a substance, or in this case, an herb, can kill or suppress the growth of microorganisms such as bacteria, viruses, protozoans, and fungi (11). One study noted that plantain ointment contained analgesic (meaning pain-relieving) and antimicrobial compounds. Negative bacterial cultures proved this after it was applied to second-degree burn wounds (12). A piece of scientific literature gathered dozens of studies that concluded that bio-active compounds found in plantain (like phenolic chemicals) are used in manufacturing various drugs and are crucial to human health (13). Another study found that a methanol extract of American plantain (Plantago rugelii) exhibited the best antibacterial activity (14). However, it’s essential to note that my Introductory Herbal Course textbooks indicate that plantain’s antimicrobial properties are destroyed by heat.

Anti-Inflammatory Properties

Although inflammation is a natural bodily response, chronic inflammation can lead to detrimental health effects. Chronic inflammation has been linked to many diseases, such as type 2 diabetes, asthma, and certain cancers (15). Thankfully, plantain leaves contain several anti-inflammatory compounds, including flavonoids, terpenoids, glycosides, and tannins.

In vitro (test tube) studies suggest that plantain seeds may reduce several markers of inflammation (16). An animal study proved that 1000 mg/kg of plantain extract for six days decreased markers of inflammation caused by acetaminophen (17). Another animal study found that just 20 and 25 mg/kg of plantain extract significantly reduced inflammation and lowered liver enzymes. The plantain results matched those of the control group rats, which received an isotonic saline solution (ISS) and prescription medication indomethacin (18).

May Aid Digestion

Your diet is vital to your health, as is being able to digest it properly. Unfortunately, digestive diseases affect approximately 60 to 70 million people in the United States (19). Several chemical constituents in plantain seeds and leaves have been found to help alleviate digestive problems (20). For instance, the seeds contain psyllium, a fiber typically used as a natural laxative due to its ability to absorb water as it moves through your digestive tract (21).

Aside from the seeds, a study discovered that plantain (Plantago major) leaf extract promoted the healing of stomach ulcers in rats (22). An animal study found that American plantain (Plantago rugelii) protects against aspirin and ethanol-induced gastric ulcers (23). Another study demonstrated that ribwort plantain (Plantago lanceolata) leaf may help alleviate digestive issues, such as inflammatory bowel disease (IBD), yielding results similar to those of active drugs or significantly better outcomes than placebo control groups (24). Additionally, a study review found plantain leaves may slow digestive tract activity, which may encourage bowel regularity and help manage diarrhea (25).

May Support Wound Healing

Wound healing, sometimes referred to as a vulnerary action, is the complex and dynamic process of restoring damaged tissue structure as closely as possible to its normal state (26). Research demonstrates that ribwort plantain (Plantago lanceolata) can support wound healing by relieving inflammation, intercepting microbial growth, and alleviating pain (27). An animal study found that plantain extract increased the recovery rate of mice injuries with complete wound closure in 15 days (28). Another animal study applied the leaves of plantain and aloe vera (Aloe barbadensis) topically, resulting in enhanced wound healing and improved tissue repair (29). Human studies have yielded similar findings, showing that another aloe vera and plantain gel significantly reduced the surface area of diabetic foot ulcers with no reported side effects (30).

May Support Respiratory Health

Chronic lower respiratory diseases, such as asthma and COPD, are the sixth leading cause of death in the United States (31). These respiratory diseases often require controlling inflammation for proper respiratory health management (32,33). Thankfully, plantain can help ease coughs and other respiratory problems. A Bulgarian study demonstrated that plantain can effectively treat chronic bronchitis (34). Additionally, the coating of plantain seeds contains carbohydrate polymers that absorb water and form mucilage (extractable only through cold infusion) with high viscosity, which helps soothe, moisten, and protect the throat and respiratory system (35).

Anticancer Properties

In 2021, there were 1,777,566 new cases of cancer, not counting the almost 10 million people who lost their battle worldwide (36,37). That is a lot; however, a diagnosis or genetic predisposition doesn’t define your outcome. Genetics may load the gun, but environmental factors and lifestyle choices often pull the trigger. Thankfully, plantain has demonstrated anticancer and antiproliferative (cell growth suppression) properties that may help.

In-vitro plantain had moderate to augmented (more significant) antitumor activity against the leukemic cell line type THP-1 (38). One study noted plantain leaf extract inhibited the proliferation of triple-negative CAL51 cells but showed little effect on other breast cancer cells tested (39). Another study found that plantain seeds exhibited the most significant antiproliferative activity and the highest inhibition of TNF-α, IL-1β, IL-6, and IFN-γ production. The study noted that the roots, which are commonly thrown away, had similar benefits to the leaves and petioles (40).

Safety Information, Contraindications & Interactions

According to mainstream sources, topical (skin) plantain application is possibly safe for up to two weeks. There’s mention that plantain seed is likely safe when taken orally (by mouth) for 8-12 weeks. Although plantain is usually well-tolerated, allergic reactions are possible. They claim there isn’t enough reliable information to know if plantain leaf or its extract is safe or what the side effects might be. Additionally, they caution against the use of plantain while breastfeeding and pregnant, with the assumption (but no proof) that it may affect the uterus and increase the risk of miscarriage (41).

Contrary to the mainstream narrative, the American Herbal Products Association’s Botanical Safety Handbook lists plantain as GRAS (generally regarded as safe) (42). Additionally, herbalist Richard Whelan, Dip. M.H., MNZAMH, RH (AHG) states that plantain is exceptionally safe to use in high or frequent doses. Whelan mentions it’s safe for the young and old, including those who are pregnant or breastfeeding. He mentions that although internal plantain usage isn’t well known, it offers exceptional healing and soothing qualities. Richard goes on to note its helpfulness for intestinal lining damage from ulcers or gastritis, and even urinary tract lining damage that causes blood in the urine (43).

How to Use & Source Plantain

My Introductory Herbal Course textbooks mention placing the leaves directly on hotspots, blisters, and plantar fasciitis. Chewing or grinding the leaves and applying them to poison ivy, nettle stings, and sunburn is another option (especially while out in the field). Additionally, plantain can be beneficial for conditions such as eczema, rosacea, shingles, varicose veins, and hemorrhoids. As I mentioned earlier, plantain is a valuable addition to any herbal first aid kit. Just remember, heat destroys plantain’s antimicrobial properties.

Before you can use plantain, you’ve gotta source it. If you can’t forage for it, find a local supplier. If that’s not an option (and sometimes it’s not), Mountain Rose Herbs sells organic plantain (Plantago major) seeds, plantain (Plantago lanceolata, Plantago major) leaf, and plantain (Plantago major) leaf powder (they also have some premade herbal products). Other reputable herbal suppliers include Anthony’s Goods, Frontier Co-op, and Starwest Botanicals.

Looking for additional herbal suppliers? Check out my blog, 3 Ways to Source Herbs.

My favorite way to use plantain leaves is to make herbal salves. Additional preparation methods when working with plantain include the following:

• Herbal infusions – learn how to make an herbal infusion (use 5-10 grams of dried leaf/day).
• Herbal poultice – check out my school’s blog to learn how to make a poultice from fresh or dried herbs.
• Herbal tinctures – learn how to make an herbal tincture (use 3-6 mL of a 1:2 herb-to-alcohol ratio and 30% alcohol, 3x per day).

If making your home remedies isn’t quite your thing, I recommend a few premade herbal products, including:

• Gaia Herbs Mighty Lungs is a respiratory support supplement formulated to help maintain lung health and function. This formula combines adaptogens and respiratory-supporting herbs, including mullein leaf, plantain leaf, marshmallow root, Schisandra, and more, in an easy-to-take capsule.
• Herb Pharm’s Original Salve is a multi-purpose herbal salve for minor cuts, abrasions, and burns. This salve is for external use only and contains comfrey root, St. John’s wort, calendula, mullein, and other herbs in a soothing base of organic olive oil, bees’ wax, and propolis.
• Herb Pharm’s Plantain Liquid Extract is expertly extracted to support the body’s cleansing and detoxification process. This tincture is prepared from the fresh leaf of certified organic Plantago major and/or Lanceolata (ribwort plantain) plants grown on our own southern Oregon farms.

Product Disclaimer

Product recommendations are affiliate links. I do not own or make these products. Recommendations are selected according to ingredients at the time article was written and can change at any time. I encourage you to double-check ingredients and research each company to ensure they’re suitable for your journey.

How to Join The Holistic Hipppie Community & Connect