by In the world of fitness trends, there’s no denying that gut health has become very popular recently. In recent years, terms like probiotics, good bacteria and microbiome have become part of our common vocabulary. And the increased focus is well deserved, as a rapidly growing body of research shows that gut health is connected to nearly every other aspect of our health.
Keeping your gut healthy means eating a balanced, varied diet that includes plenty of fruit, vegetables, whole grains, nuts, seeds and lean protein. But don’t forget the spices in your pantry. Herbs and spices not only add flavor, but are 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 spice for gut health. Read on to find out what they prefer.
Benefits of a Healthy Gut
The primary purpose of your digestive system (or “gut”) is to process food but, as we’ve been learning through recent research, the gut’s influence is far-reaching. 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 a possible reduced risk of cardiovascular disease and diabetes.
Balance is all about keeping your gut in optimal shape. Trillions of bacteria live in the gut, collectively known as the gut microbiome. Within that microbiome, there are good and bad bacteria. Prioritizing a healthy diet and lifestyle helps the good bacteria outnumber the bad and maintains diversity in those bacteria, both of which are needed for gut health.
The #1 Spice for Gut Health
We asked two gastroenterologists to pick their best spices for gut health. Both recommended turmeric. Here’s why.
“Turmeric is a relative of ginger that has a warm, slightly bitter taste and bold orange color that is featured in Indian and Southeast Asian food. 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 Will Bulsiewicz, MD, board-certified gastroenterologist and founder of gut-health supplement company 38TERA .
One catch with turmeric is that curcumin is poorly absorbed by the body. There is a workaround for this, and it is adding black pepper when you eat turmeric. According to Bulsiewicz, a compound in black pepper called piperine “not only increases the absorption of curcumin by 50% or 100%, and both would be great,” he says. Increases absorption by 2,000%. “Let that settle in,” says Bulsiewicz.
Supports a Healthier Gut Microbiome
Research has found that the relationship between turmeric curcumin and your microbiome is a two-way street. First, curcumin helps maintain a positive balance of beneficial bacteria in the gut. Second, those “good” gut bacteria break down the curcumin to create antioxidant and anti-inflammatory compounds, which 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 this contain high amounts of polyphenols. These compounds found in fruits, vegetables, herbs and spices offer potential health benefits. For example, polyphenols may help lower inflammation, and they also have antioxidant properties that neutralize cell-damaging free radicals.
Turmeric has been associated with lower levels of inflammation in research, thanks in large part to its polyphenol content. “Studies have shown that curcumin can help promote a healthy gut microbiome, reduce inflammation in the digestive tract and alleviate symptoms of digestive disorders such as irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD),” says Ritu Nahar , MD, board. – certified gastroenterologist at Allied Digestive Health.
Most current research on the potential effects of curcumin from turmeric on IBS has focused on supplements versus food. The limitation is that the amount of curcumin in an extract will be much greater than what can be found in food. However, the results are promising. For example, a review of nine studies found that when participants took a supplement with curcumin or turmeric extract, their IBS symptoms (especially abdominal pain) and quality of life improved.
Other Strategies to Improve Gut Health
If you’re looking for other 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 foods is at the top of 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, our nail barrier, our immune system and throughout our entire body. In short, if there was one thing I wanted more of in terms of gut health, it would be butcher.”
Manage Stress
There is a strong connection between the gut and the brain. And it is thought that chronic stress can negatively affect gut health over time. Nahar recommends “practicing stress reduction techniques such as yoga, meditation and deep or diaphragmatic breathing exercises to help balance the nervous system and support healthy digestion.”
Focus on Hydration
Along with insufficient fiber intake, dehydration is one of the common culprits for digestive woes. Adequate hydration helps your digestive system work properly by softening stool and supporting the mucosal lining of the intestines. If you often reach for carbonated drinks to achieve your hydration goals, stick to moderation. Nahar explains that they can cause aerophagia, or basically the problem of swallowing too much air. “The main symptom of this is excessive flatulence and bloating,” she says.
Include Prebiotics and Probiotics
If you’re looking to support a diverse and thriving gut microbiome, you’ll want to find the “biotic” foods. The better known of the two are probiotics, which are live microorganisms in fermented foods like yogurt, kefir and sauerkraut that can boost the diversity of your microbiome. On the other hand, prebiotics will help feed the beneficial bacteria in your gut and are found in foods such as garlic, onion, bananas and many other whole grains, legumes, fruits and vegetables,
The Bottom Line
Eating a varied diet that includes plenty of plant foods such as fruit, vegetables and whole grains will help keep your gut microbiome happy and thriving. However, don’t forget to include some herbs and spices in 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 reduce inflammation.
