7 Herbs and Spices That Are Great for Gut Health

– Simple herbs and spices can elevate bland dishes into delicious ones—and it turns out they can also play a crucial role in gut health.
– Everyone knows that the microbiome—trillions of bacteria living in our gut—can significantly impact our health, fullness, and even mood. But who would have thought that the herbs and spices we use in cooking could affect our gut health?

– Clinical and sports dietitian Jane Freeman says, “Herbs and spices can aid digestive function and the gut’s ability to break down necessary foods for absorption and utilization in the body.”
– Dietitian Rebecca Flavel adds that diet is one of the most significant factors affecting the number of bacteria in our digestive system. “They play a crucial role in helping break down foods our bodies can’t digest, creating essential nutrients, and influencing our immune function,” Rebecca explains.
– Here are some spices that not only enhance the flavor of food but also support healthy digestion:

1. Ginger

– A superstar spice, ginger can reduce nausea, stimulate saliva and bile production, soothe the stomach, and help with motion sickness. It also helps reduce bloating and gas. “Ginger is a versatile spice; you can add it to curries, stir-fries, or make ginger tea,” Jane says. “While I prefer fresh ginger, I sometimes use ground or pre-minced ginger.” Try a cup of ginger tea to wake up your sluggish digestive system in the morning, or add minced ginger to your stir-fries or curries. Fresh ginger is best, but ground ginger can also be used.

2. Turmeric

– This spice gives curry its yellow color and has been used as medicine in India for thousands of years. Turmeric contains curcumin, a compound with powerful anti-inflammatory and antioxidant properties. A 2019 study analyzed the prebiotic potential of four spices—turmeric, ginger, long pepper, and black pepper—and found turmeric to have the most significant positive impact on gut microbiota. Try adding turmeric to soups and smoothies or mixing it into scrambled eggs, rice, and even your morning latte.

3. Cinnamon

– Cinnamon is delicious, and luckily for those of us addicted to its warm, sweet, and spicy flavor, it also has anti-inflammatory properties among its many healing attributes. Jane says cinnamon may help reduce gut inflammation, though more research is needed to evaluate its clinical effectiveness. An animal study on the effects of cinnamon essential oil on gut microbiota suggested it might have a protective role against inflammatory bowel disease (IBD). Cinnamon is also rich in powerful antioxidants like polyphenols, which Jane says can support the oxidation and damage processes occurring in the body.

4. Bay Leaves

– From the Laurus nobilis plant, commonly found in Asia and America, bay leaves are believed to have a potent effect on digestion, helping reduce toxins in our bodies and even soothing irritable bowel syndrome (IBS). “There are enzymes only found in bay leaves that can help promote efficient digestion and the breakdown of specific proteins,” says Jane. Dried bay leaves are used to steep and marinate, adding flavor to stews, stuffings, and fish. For beginners, bay leaves are not eaten but are cooked whole and removed before serving.

5. Cardamom

A fragrant, beautiful spice, cardamom is widely used in Indian cuisine and may have stomach-protective potential. A mouse study found that combining cardamom with other herbs helped heal stomach ulcers. Rich in anti-inflammatory compounds, another study showed that cardamom extract was effective in reducing inflammatory responses in mice.

6. Cloves

This wonderfully aromatic spice has been a popular addition to stews, soups, baked goods, and teas since medieval times. But its value isn’t just in flavor and aroma—its therapeutic properties include helping balance gut bacteria due to its antibacterial activities.

7. Oregano

The beautifully aromatic leaves of oregano not only make a great seasoning for Mediterranean and Mexican dishes, but researchers have identified it as a food with antibacterial effects in the gut. Moreover, it is exceptionally rich in antioxidants, with antioxidant activity 3 to 20 times higher than that of 38 common herbs in a U.S. study.

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If you’re wondering about the difference between herbs and spices, you’re not alone! Herbs are the leaves of plants (fresh or dried), while spices include all other parts like roots, stems, flowers, seeds, and berries.

Other Ways to Boost Gut Health

– Reduce Stress: Stress can decrease appetite, slow digestion, and potentially lead to issues like diarrhea, indigestion, or constipation.
– Cut Down on Sugar and Processed Foods: Excessive consumption of these nutrients creates an ideal environment for harmful bacteria to thrive.
– Eat More Fiber: Optimal colon function requires at least 25g of fiber daily. Stock up on whole grains, leafy greens, lean proteins, and low-fructose fruits.
– Get Plenty of Sleep: Research shows that lack of sleep can negatively impact your gut microbiota.
– Use Probiotics and Prebiotics: They support the good bacteria in your gut.
– Eat Fermented Foods with Beneficial Bacteria: Think yogurt, kefir, kimchi, sauerkraut, and some pickles.

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