Eat these spices to boost your gut health

January 27, 2023

Good gut health is interlinked with the health of the heart and the brain. The gut microbiome-about 2 kg in weight, bigger than the average human brain and teeming with bacteria, viruses, fungi and other microscopic organisms-holds keys to better digestion, stronger immunity, inflammation management and healthy body weight.

Our gut is central to our well-being and needs to be nourished with a diet rich in colored fruits and vegetables, fermented foods and high in fibre. That is why what we eat often impacts our mood. The gut and the brain are intimately connected to each other and in fact talk through millions of nerve cells. Consuming a balanced and colorful diet, spices used in Indian cooking can also work wonders for the gut and enrich its microbiome.
Here are some commonly found Indian spices that can enhance the flavour of your meal and deliver a punch of gut health

1.Cumin and Coriander seeds:-

They are the gut’s best friends. These spices aid the production of digestive enzymes, improve the movement of food through the digestive tract and provide relief from heartburn and constipation, and add wholesome flavour to curries and dals.

2.Cinnamon:-

A fragrant spice with a luxurious flavour,cinnamon also has prebiotic properties. This means it feeds the good bacteria in the gut, enabling better digestion in addition to other gut functions. Cinnamon is also anti-microbial and good for blood sugar management. Sprinkle it on soups or desserts for wholesome sweetness.

3.Turmeric:-

Quite the Queen of Indian spices, turmeric has multiple health benefits including a healthy gut. Its anti-inflammatory properties have been shown to improve the symptoms of irritable bowel syndrome and in 1999, the World Health Organization recommended it for the treatment of acid reflux, flatulence, and functional dyspepsia.

4.Asafoetida (hing):-

This resinous spice has long been used to get relief from bloating and indigestion. A pinch of hing mixed with water and gently rubbed around the belly button is an age-old remedy to relieve gas in a crying colicky baby, and it works like magic!

5.Red or Cayenne Pepper:-

Capsaicin, a chemical found in red peppers, is believed to improve digestion by increasing the production of digestive enzymes and helping fight bacterial infections.

Tips:-

Black peppers also improve gut health by increasing the bioavailability of turmeric. Add a dash of red or black pepper to your salads, soups and dals to boost your digestion! While enhancing your wellbeing through food is vital, embracing wellbeing practices such as meditation can also strengthen your gut. A sustained practice of meditation activates the parasympathetic response or the “rest and digest” response in the body. And adopting an integrated approach to wellbeing — exercising daily, reducing stress and anxiety, expressing gratitude, and practicing mindfulness — can give you a healthier gut and help you thrive!

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