If you are looking to improve your gut health and reduce inflammation, you are on the right track. Gut health is crucial to your overall well-being, and inflammation can lead to a range of health problems. “A healthy gut is essential for proper digestion, nutrient absorption, immune function and overall well-being,” explains Sarah Robbins, MD, a gastroenterologist and nutrition physician in Kelowna, British Columbia. She adds that a healthy gut plays a role in neurotransmitters important for mental health and metabolic conditions such as obesity and diabetes.
Fortunately, certain spices can help reduce inflammation and promote gut health. We spoke with gastroenterologists who shared some of the best spices to add to your meals to fight intestinal inflammation.
6 Best Spices to Fight Intestinal Inflammation
1. Turmeric
Turmeric is a bright yellow spice commonly used in Indian cuisine. “Turmeric has anti-inflammatory and antioxidant effects. Many are attributed to curcumin, a polyphenol that has been the subject of thousands of studies and associated with a range of benefits, from regulating immune cells to promoting tissue healing,” explains Alex Chávez, Ph.D., associate professor at the University of California, San Diego. Curcumin may help reduce inflammation in the gut by inhibiting the production of inflammatory cytokines, according to 2021 research in Drug design, development and therapy.
2. Ginger
Ginger is another spice with powerful anti-inflammatory and digestion-friendly properties. “Ginger has long been used to relieve nausea, vomiting, and motion sickness. Gingerols and shogaols are bioactive compounds that have anti-inflammatory properties. Additionally, ginger may reduce gas and bloating by stimulating the production of digestive enzymes,” says Robbins.
3. Cinnamon
Cinnamon is a warm and comforting spice often used in baked goods, as well as oatmeal and yogurt. “Cinnamon is a common spice that can support the production of digestive enzymes, reducing bloating, gas, and indigestion,” says Robbins. The spice contains a compound called cinnamaldehyde, which can help fight inflammation, regulate blood sugar, and has antimicrobial properties that can help improve your gut microbiome, she says.
4. Peppermint
Peppermint is a cooling herb often used to soothe digestive issues like bloating and gas. It contains a compound called menthol. According to a 2019 study conducted Complementary medicine and therapies BMC, peppermint oil may reduce markers of intestinal inflammation in people with irritable bowel syndrome. “The oil extracted from peppermint has been suggested to have many positive effects on gut health,” says Chavez. For example, he explains that peppermint can relieve abdominal pain and spasms by affecting the contractions of smooth muscle in the intestine.
5. Licorice root
Licorice root is a sweet, earthy herb often used in traditional medicine, according to National Center for Complementary and Integrative Health. It contains a compound called glycyrrhizin, which has demonstrated anti-inflammatory effects, notes 2022 research in the Journal of Functional Foods.
“Licorice root is traditionally used to soothe the gut and to relieve acid reflux and indigestion,” says Robbins. “The glycyrrhizin in licorice root is known to be an anti-inflammatory. It may also have antiviral and antimicrobial properties. An added benefit is that it is known to promote skin health,” adds- She.
6. Oregano
Oregano is a fragrant herb commonly used in Mediterranean cuisine. It contains two compounds, carvacrol and thymol, which can help calm inflammation. In animal research, animals fed oregano essential oil had improved markers of intestinal barrier function, Chavez says.
Other ways to combat intestinal inflammation
To complement the benefits of adding the above spices to your diet, several other lifestyle habits can help promote gut health and reduce inflammation.
- Eat a variety of fruits and vegetables: Fruits and vegetables are rich in fiber, antioxidants and other nutrients that help maintain a healthy gut microbiome, according to a 2022 study. Nutrition Frontiers. “Fruits and vegetables will provide a source of prebiotics to support a healthy and diverse microbiome, promote regular bowel movements, and provide additional metabolic benefits such as reduced cholesterol and healthy blood sugar levels,” says Robbins. Try to eat a variety of colors and types of produce to reap the most benefits.
- Limit ultra-processed foods and added sugar: Excessive added sugars can disrupt your gut microbiome and contribute to inflammation, notes 2020 research in Nutrients. Instead, focus on natural, nutrient-dense foods as much as possible.
- To manage stress: According to a 2020 study in Current opinion in behavioral science, chronic stress can contribute to inflammation and negatively impact gut health. To integrate habits that counter stress in your daily routine, such as meditation, yoga or deep breathing.
- Get enough sleep: Sleep has been shown to promote a healthy and diverse set of bacteria in your gut, according to 2019 research in PLOS One. Aim for seven to eight hours of quality sleep each night to support gut health and overall well-being.
The essential
Certain spices can help reduce inflammation and promote a healthy gut. Turmeric, ginger, cinnamon, peppermint, licorice root and oregano are six spices with powerful anti-inflammatory effects that promote optimal gut health. Additionally, eating a wide range of nutritious foods, limiting added sugars, managing stress, and prioritizing sleep can help combat gut inflammation.
