Check your spice rack for these 10 gut-healthy spices
05/05/2019 / By Zoey Sky
Certain foods, like apples and yogurt, can improve your digestion. But aside from these beneficial foods, some spices like cardamom and garlic can relieve digestive problems.
Boost your digestive health with spices
Several studies have determined that various many spices stimulate the liver, which helps the organ secrete bile with a higher percentage of bile acids. Bile acids are crucial for fat digestion and absorption, so ensuring that you have enough of these acids is important.
Data from studies also found that some spices stimulate the activities of enzymes like amylase, pancreatic lipase, and protease. These enzymes support a more efficient digestive system.
To boost your digestive health, use more of the beneficial spices includes in the list below. Most of these spices have carminative properties, which means they reduce bloating and flatulence.
Cardamom
Cardamom, which belongs to the ginger family, is good for your digestion. Aside from carminative properties, this spice also has antispasmodic properties which slow the rate of stomach muscle cramping.
Take cardamom if you want to stimulate your appetite and ease cramping, gas, indigestion, and nausea. The spice will kill off any foodborne pathogens in the digestive tract and prevent food poisoning and gastric distress.
Cardamom pods contain limonene, a compound often found in citrus peels. Limonene dissolves cholesterol-laden gallstones and relieves heartburn and gastroesophageal reflux (GERD).
To make cardamom tea, place four cardamom pods in two cups of water. Let the mixture simmer for 30 minutes.
Cinnamon bark
Warm cinnamon bark for a mild but effective remedy for sluggish digestion. It is also used to address appetite loss, bloating, dyspeptic complaints, and flatulence.
Coriander seeds/cilantro
Coriander seeds yield cilantro, which both help with digestion. However, coriander seeds offer more health benefits for your digestive health.
Coriander also has carminative, antispasmodic, and stomachic properties. The spice calms intestinal spasms which cause diarrhea, and it eases indigestion.
Coriander is available as whole seeds and in powdered form. You can use coriander when making marinades, pickled dishes, and stews. Coriander can also be added to soups and smoothies.
Add fresh cilantro, which has a cooling effect, to hot and spicy dishes. Chop up some cilantro and add it to any dish to promote the production of digestive enzymes.
Cumin
Studies have determined that cumin boosts digestion and eases heartburn. The spice increases the activity of digestive enzymes and speeds up digestion.
Cumin also increases the release of bile from the liver.
Fennel seeds
Fennel triggers the production of gastric juices. It also has carminative and antispasmodic properties. Often used as an after-dinner digestive aid, fennel seeds are full of dietary fiber.
Fennel contains metabolically inert insoluble fiber and it increases the bulk of the food you eat as it passes through your digestive system. This eases constipation and the fiber in fennel protects your colon.
Fenugreek
Fenugreek is a natural digestive that flushes out toxins from the body.
Garlic
Garlic protects gut immunity.
Ginger
Ginger has phenolic compounds that ease gastrointestinal distress. These compounds stimulate both bile and saliva production.
Ginger reduces intestinal contractions by relaxing the intestinal muscles and allowing digested food to pass more easily. It will also reduce gas and bloating.
Drink ginger tea in the morning to boost digestion. Alternatively, you can add ginger to water, tea, or hot water with lemon for a refreshing drink. When making juices and smoothies, use either dried ginger or fresh ginger root.
Ginger has a blood-thinning action, so refrain from consuming it if you are taking blood-thinning medications. Do not consume ginger for two weeks before undergoing surgery and another week after surgery.
Lemon balm
Lemon balm will help relieve frequent abdominal pain and discomfort. According to a small study from 2010, consuming a sorbet with lemon balm helps relieve functional dyspepsia.
Turmeric
Turmeric is an Indian spice that promotes digestive health and soothes the digestive tract. It eases heartburn and reduces flatulence. (Related: Better together: Consuming turmeric and black pepper together enhances the bioavailability of curcumin.)
Turmeric has anti-inflammatory and antibacterial compounds that also relieve stomach pain.
Use these spices to flavor various dishes and boost your overall digestive health.
Sources include:
Tagged Under:
