Herbs and Spices
Herbs and Spices are the best foods for gut health. Know why in this guide by Karishma Chawla nutritionist.
All spices originate from plants: flowers, fruits, seeds, barks, leaves, and roots. Herbs and spices not only improve the taste of foods but can help preserve them for longer periods of time. Herbs and Spices have antibacterial and antiviral properties and thus serve as the best gut health foods. Many of them are high in B-vitamins and trace minerals.
Most herbs and spices also contain more disease-fighting antioxidants than fruits and vegetables. The herbs and spices listed below can positively influence the health of the gut flora and can act as good foods for gut health.
Best Foods for Gut Health
- Turmeric: Has a protective effect on the gut lining and liver. It helps the body to break down food that improves nutrient absorption. This in turn decreases inflammation. A good anti-inflammatory concoction would be coconut oil + pinch turmeric + pinch black pepper made in a paste and consumed every day
- Ginger: Like turmeric, aids digestion. Regular consumption can help against obesity as it increases metabolism and also helps with a feeling of fullness. Can be had in tea or pickled as a side dish
- Rosemary: is a cooking herb that can help reduce inflammation in the gi tract. It can enhance beneficial bacteria growth and is used for indigestion and to help with poor fat digestion. It can be added to all kinds of foods.
- Garlic: has anti-inflammatory properties and helps in blood sugar regulation. Also helps to reduce gas, relieve constipation and treat the infection. Garlic can be added raw or roasted in dips, dressings, or sauces. Can also be sliced and added to meats, veggies, stir fry’s, and cooked grains.
- Cinnamon: can promote beneficial bacteria growth and discourage potentially bad strains. Helps restore gut lining and helps with blood sugar regulation. Can be had in tea, fruit stews, porridges and mixed with water
- Basil: antimicrobial and anti-inflammatory properties, helps soothe nausea, gas, digestive spasms, and has anti-cancer properties. Can be added to eggs, soups, and vegetables
- Black pepper helps with diarrhea and constipation. It improves nutrient bio-availability. Can be added to herbal teas and all kinds of foods and thus is one of the main foods for gut health.
- Cardamom: has anti-inflammatory properties and helps reduce indigestion, cramping, and bloating. Can be added in tea and cereal porridges
- Dill: supports gut dysbiosis and stress-related GI disturbances. It is best used in uncooked recopies or in foods cooked in low temperatures. Also can be added to any type of fish, omelet, poultry, and to dips and dressings.
- Fennel: can improve digestion and suppress appetite and helps to reduce gas and bloating. Can be had in water especially before meals to release the body’s natural juices to aid digestion.