In the world of wellness trends, there’s no denying that gut health has gained a lot of popularity lately. Over the last few years, terms like probiotics, good bacteria, and microbiome have become part of our common vocabulary. And the increased focus is justified, as a rapidly growing body of research suggests that gut health is linked to almost every aspect of our health.
Keeping your gut healthy involves eating a varied and balanced diet that includes plenty of fruits, vegetables, whole grains, nuts, seeds, and lean protein. But don’t overlook the spices in your pantry. Herbs and spices not only add flavor, they’re also packed with nutrients that can support your gut health goals.
To get you started, we asked gut health experts for their thoughts on the best spices for gut health. Read on to find out their favorites.
Benefits of a Healthy Gut
The primary purpose of your digestive system (or “gut”) is to process food, but as we’ve learned through recent research, the gut’s influence is much broader. In fact, your gut plays an active role in everything from your immunity and mood to your weight and sleep quality. A healthy gut microbiome is also important for disease prevention and management, including potentially reducing the risk of cardiovascular disease and diabetes.
Keeping your gut in tip-top shape is all about balance. There are trillions of bacteria living in your gut, collectively known as the gut microbiome. This microbiome contains good and bad bacteria. Prioritizing healthy eating and lifestyle habits will help ensure that good bacteria outnumber bad bacteria and maintain diversity in these bacteria, both of which are essential for gut health.
#1 Spice for Gut Health
We asked two gastroenterologists to pick the best spice for gut health. They both recommended turmeric. Here’s why.
“Turmeric is a relative of ginger with a warm, slightly bitter flavor and a deep orange color that is showcased in Indian and Southeast Asian dishes. But beyond its culinary uses, turmeric is known for its potential health benefits due to the active ingredient curcumin, which has anti-inflammatory properties,” says Dr. Will Bulsiewicz, a board-certified gastroenterologist and founder of gut health supplement company 38TERA.
One problem with turmeric is that curcumin is poorly absorbed by the body. There’s a workaround for that, and that’s to add black pepper when you eat turmeric. A compound in black pepper called piperine “doesn’t just increase curcumin absorption by 50% or 100%, both would be great,” Bulsiewicz says. It increases absorption by 2,000%. “Let that sit,” Bulsiewicz says.
Supports a Healthier Gut Microbiome
Studies have found that the relationship between turmeric’s curcumin and your microbiome is two-way. First, curcumin helps maintain a positive balance of beneficial bacteria in the gut. Second, all that “good” gut bacteria breaks down the curcumin to create antioxidant and anti-inflammatory compounds that support your gut and overall health.
Reduces inflammation
Ground turmeric is golden in color, while fresh turmeric is bright orange. Rich, dark-colored foods like these are high in polyphenols. Found in fruits, vegetables, herbs, and spices, these compounds offer potential health benefits. For example, polyphenols may help reduce inflammation and also have antioxidant properties that neutralize cell-damaging free radicals.
Turmeric has been linked to lower levels of inflammation in studies, thanks in large part to its polyphenol content. “Studies have shown that curcumin may help support a healthy gut microbiome, reduce inflammation in the digestive tract, and relieve symptoms of digestive disorders like irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD),” says Ritu Nahar, MD, a board-certified gastroenterologist at Allied Digestive Health.
Most recent research on the effects of curcumin, derived from turmeric, on IBS has focused on the relationship between supplements and foods. The limitation is that the amount of curcumin in an extract is much higher than the amount found in foods. But the results are promising. For example, a review of nine studies found that participants improved their IBS symptoms (especially abdominal pain) and quality of life when they took a supplement containing either curcumin or turmeric extract.
Other Strategies for Improving Gut Health
If you’re looking for more ways to support your gut health, Bulsiewicz and Nahar have some suggestions to get you started.
Eat More Plants
It’s probably no surprise that eating more plant-based foods tops the list. Fruits, vegetables, whole grains, seeds, nuts, and legumes are rich in soluble fiber and resistant starches, which our gut bacteria metabolize to form a short-chain fatty acid called butyrate. According to Bulsiewicz, “Butyrate has a number of beneficial effects on our gut bacteria, our intestinal barrier, our immune system, and our entire body. In short, if there was one thing I would want more of for my gut health, it would be butyrate.”
Manage Stress
There is a strong connection between the gut and the brain, and it is thought that chronic stress can negatively impact gut health over time. Nahar suggests “practicing stress-reducing techniques like yoga, meditation, and deep breathing or diaphragmatic breathing exercises to help balance the nervous system and support healthy digestion.”
Focus on Hydration
Along with insufficient fiber intake, dehydration is a common culprit for digestive issues. Adequate water intake helps your digestive system function properly by softening stools and supporting the mucosal lining of the intestines. If you frequently reach for carbonated beverages to meet your hydration goals, practice moderation. These can cause aerophagia, or essentially the problem of swallowing too much air, Nahar explains. “The main symptom of this is excess gas and bloating,” she says.
Include Prebiotics and Probiotics
If you want to support a diverse and thriving gut microbiome, you’ll want to turn to “biotic” foods. The more well-known of the two are probiotics, which are live microorganisms found in fermented foods like yogurt, kefir, and sauerkraut that can increase the diversity of your microbiome. Prebiotics, on the other hand, help feed the beneficial bacteria in your gut and are found in foods like garlic, onions, bananas, and many other whole grains, legumes, fruits, and vegetables.
Conclusion
Eating a varied diet that includes plenty of plant-based foods like fruits, vegetables, and whole grains will help keep your gut microbiome happy and vibrant. But don’t forget to add some herbs and spices to your meals to maximize your gut health. We recommend adding more turmeric (and black pepper) to your meals to increase the number of good gut microbes in your digestive tract and reduce inflammation.