In the world of wellness trends, there’s no denying that gut health has become incredibly popular lately. In recent years, terms like probiotics, good bacteria, and microbiome have become part of our common vocabulary. And the increased attention is well deserved, as a rapidly growing body of research shows that gut health is connected to nearly every other aspect of our health.
To keep your gut healthy, eat a varied, balanced diet with plenty of fruits, vegetables, whole grains, nuts, seeds, and lean proteins. But don’t forget the spices in your pantry. Herbs and spices not only add flavor, but they’re also packed with nutrients that can support your gut health goals.
To help you get started, we asked gut health experts for their opinions on the best spice for gut health. Read on to discover their favorites.
Benefits of a healthy gut
The main purpose of your digestive system (or “gut”) is to process food, but as we’ve learned from recent research, the gut’s influence extends far. In fact, your gut plays an active role in everything from immunity and mood to your weight and the quality of your sleep. A healthy gut microbiome is also important for disease prevention and management, including potentially reduced risk of heart 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 your gut microbiome. Within that microbiome, there are good and bad bacteria. Prioritizing healthy eating and lifestyle habits will help the good bacteria outnumber the bad and maintain diversity in those bacteria, both of which are necessary for gut health.
The #1 spice for healthy intestinal flora
We asked two gastroenterologists to pick their best herb for gut health. Both recommended turmeric. Here’s why.
“Turmeric is a relative of ginger with a warm, slightly bitter flavor and a distinctive orange color that’s common in Indian and Southeast Asian foods. But beyond its culinary uses, turmeric is known for its potential health benefits due to its active ingredient curcumin, which has anti-inflammatory properties,” says Will Bulsiewicz, MD, a board-certified gastroenterologist and founder of the gut health supplement company 38TERA.
One catch with turmeric is that curcumin is poorly absorbed by the body. There is a solution to this problem, and that is to add black pepper to your diet when you eat turmeric. According to Bulsiewicz, a compound in black pepper called piperine “doesn’t just increase the absorption of curcumin by 50% or 100%, which would both be great,” he says. It increases absorption by 2,000%. “Let that sink in for a moment,” Bulsiewicz says.
Supports a healthier gut microbiome
Research has shown that the relationship between the curcumin in turmeric and your microbiome is a two-way street. First, curcumin helps maintain a positive balance of beneficial bacteria in your gut. Second, all those “good” gut bacteria break down the curcumin to create antioxidants and anti-inflammatory compounds that support your gut and overall health.
Reduces inflammation
Ground turmeric has a golden hue, while fresh turmeric is bright orange. Foods with rich, deep colors like these contain high amounts of polyphenols. These compounds, found in fruits, vegetables, herbs and spices, offer potential health benefits. For example, polyphenols can help reduce inflammation and they also have antioxidant properties that neutralize cell-damaging free radicals.
Turmeric has been linked to lower levels of inflammation in research, thanks in large part to its polyphenol content. “Studies have shown that curcumin may help promote a healthy gut microbiome, reduce inflammation in the digestive tract, and alleviate 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 into the effects of curcumin from turmeric on IBS focuses on supplements versus food. The limitation is that the amount of curcumin in an extract is much higher than what is found in food. However, the results are promising. For example, a review of nine studies found that when participants took a supplement containing curcumin or turmeric extract, their IBS symptoms (particularly abdominal pain) and quality of life improved.
Other strategies to improve gut health
If you’re looking for more ways to support your gut health, Bulsiewicz and Nahar have some suggestions for you.
Eat more plants
It probably comes as no surprise that eating more plant foods tops this list. Fruits, vegetables, whole grains, seeds, nuts, and legumes are rich in soluble fiber and resistant starches, which our gut bacteria metabolize to create a short-chain fatty acid called butyrate. According to Bulsiewicz, “butyrate has a number of beneficial effects on our gut bacteria, on our gut barrier, on our immune system, and throughout our body. Basically, if there’s one thing I could 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 recommends “practicing stress-reducing techniques such as yoga, meditation, and deep breathing or diaphragm breathing exercises to balance the nervous system and support healthy digestion.”
Focus on hydration
In addition to inadequate fiber intake, dehydration is a common culprit for digestive issues. Adequate hydration helps your digestive system function properly by softening stools and supporting the lining of your intestines. If you often reach for carbonated beverages to help you reach your hydration goals, keep them in moderation. Nahar explains that they can cause aerophagia, or essentially the problem of swallowing too much air. “The main symptom of this is excessive flatulence and bloating,” she says.
Add prebiotics and probiotics
If you’re looking to grow a diverse and thriving gut microbiome, you’ll want to opt for the “biotic” foods. The most well-known of these 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 can be found in foods like garlic, onions, bananas, and many other whole grains, legumes, fruits, and vegetables.
The heart of the matter
A varied diet with plenty of plant foods like fruits, vegetables, and whole grains will help keep your gut microbiome happy and thriving. However, don’t forget to incorporate some herbs and spices into your meals to maximize your gut health. We recommend incorporating more turmeric (and black pepper) into your meals to increase the number of good gut microbes in your digestive system and suppress inflammation.