We often focus on eating fiber-rich foods and the latest probiotic or prebiotic supplement for gut health. Although these are great additions to anyone’s everyday wellness journey and should be continued, there is one area of your kitchen that you may not realize is pivotal to your gut microbiome. It’s your spice rack! Recent research has found that spices do more than just add flavor to your meals; they provide benefits to your digestive system and overall health that we have never considered in the past.
A recent study conducted at Penn State found that adding three or more spices to meals can positively affect your gut microbiome, promoting the growth of beneficial bacteria and helping them to thrive. When participants of this study consumed at least 1.5 teaspoons of a blend containing three or more spices, researchers found a growth of beneficial bacteria that are important for digestion and decreasing inflammation.
This supports the gut microbiome’s ability to maintain a healthy balance and protect against harmful bacteria, contributing to overall digestive and immune system health. The study also emphasized that regularly including spices helps reduce inflammation, further supporting gut health.
For overall gut health, the spices we add to our meals should be single, unmixed spices with no added salt, meaning each spice bottle only contains one spice. This also limits the preservatives and additives we consume, as mixed spices typically are high in sodium and contain preservatives and additives that can harm your gut microbiome.
If this news has not gotten you excited to create a spice rack or even a spice cabinet, here are some additional reasons to add spices to your meals!
1. Spices Have Anti-Inflammatory Properties
Turmeric, ginger, and cinnamon, are known for their powerful anti-inflammatory properties that can help heal the gut lining.
2. Spices Help Balance Gut Bacteria
Spices such as garlic, cumin, and oregano contain compounds with antimicrobial properties, which help to eliminate harmful bacteria while allowing the beneficial ones to thrive.
3. Spices Stimulate Digestive Enzymes
Spices like black pepper, cumin, and ginger are known for their ability to stimulate the production of digestive enzymes. These enzymes help break down food, making it easier for your gut to absorb nutrients and reducing the burden on your digestive system.
Pro tip: always had black pepper when using turmeric. The compound piperine, found in black pepper, is known to make it easier for your body to absorb the compound curcumin found in turmeric which is anti-inflammatory.
4. Spices Improve Gut Motility
Slow or irregular digestion can lead to problems like bloating, constipation, or indigestion. Spices such as ginger and coriander are well-known for their ability to enhance gut motility. Ginger, in particular, has been used for centuries to relieve nausea, bloating, and indigestion by speeding up gastric emptying and promoting smooth muscle contraction in the intestines.
Here is How You Can Add More Spices to Your Daily Meals
- Start your day with cinnamon, nutmeg and ginger: Sprinkle cinnamon on oatmeal, smoothies, or yogurt. Not only does it add warmth and sweetness, but it also helps regulate blood sugar and improve digestion.
- Add turmeric (with black pepper) to soups and stews: Turmeric pairs well with root vegetables, legumes, and grains. Don’t forget to add black pepper to enhance its absorption.
- Sauté with cumin and coriander: These spices are perfect for adding depth to vegetable stir-fries, curries, or roasted vegetables.
- Make ginger tea: Fresh ginger tea is soothing to the stomach and can be enjoyed after meals to aid digestion.
- Season with garlic and oregano: These herbs are natural antimicrobial agents that can be used generously in sauces, marinades, and roasted dishes.
So, the next time you are trying to decide whether you should add more spices as you are cooking, remember that spices are not only good for the flavoring they provide but also for promoting good gut health. It’s important to be consistent and have variety in any aspect of our health journey, and spices are no different. From reducing inflammation to feeding the good bacteria in your gut, spices play an essential role in maintaining a healthy and happy digestive system.
References
(https://www.sciencedaily.com/releases/2022/12/221201203929.htm)
AUTHOR
Johane M. Filemon
Johane M. Filemon, MS, RDN, CLT is a Registered Dietitian Nutritionist and media contributor with over 15 years of experience in the field of Nutrition. She holds bachelor’s degrees in Exercise Science and Dietetics, and a master’s degree in Food and Nutrition Science. Her practice Wonderfully Nutritious Solutions is focused on helping others reverse chronic inflammation by utilizing functional and holistic nutrition. She believes that a healthy lifestyle should be inclusive of culture and not one-size-fits-all. She is the mother of 5 young boys whom she loves teaching how to create delicious meals in the kitchen.