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Spice it up: Seasoning your Food for Gut Health

22nd May, 2023

Do you season your food with spices?

It turns out you may have a healthier tummy!

Spices are way more than just flavour boosters. Made from different parts of plants, like the bark, roots and seeds (aka the non-leafy parts), spices have been used for centuries for their potential medicinal properties.

And guess what? Science backs up their benefits.

When you eat spices, you’re not just getting a tastier meal. Enjoying a selection of spices can boost beneficial bacteria in your tummy – which is great news for your gut health.

Here’s the science, simplified.

Plant power: polyphenols

One reason spices are so beneficial is because they’re packed with polyphenols. Polyphenols are powerful tummy-loving chemicals found in plants – and they’re super concentrated in spices.

These polyphenols can change the make-up of the millions of mighty microbes living in your tummy (aka the gut microbiome).

You see, eating a selection of spices – such as turmeric, cumin, coriander, cinnamon and more – has been shown to:

✓ Increase the number of beneficial bacteria (a type called Bifidobacteria)

✓ Increase the number of bacteria linked to reducing inflammation and fuelling the cells in our tummies

How much do you need to reap the rewards?

There’s no set amount, but a few of our favourite studies suggest adding around 2 teaspoons (6g) of spices to your meals every day could bring you benefits.

When it comes to which specific spices you should start sprinkling, no single one spice is best – it’s all about variety – so mix up your spices on the regular.

6 spices to show your tummy some love

Time to spice up your life! These tasty seasonings could help you on your way to a tip-top tummy. Here are five spices to get you started.

1.Turmeric

This vibrant yellow spice contains a polyphenol called curcumin – known for its anti-inflammatory effects and links with boosting beneficial bacteria in your tummy.

2. Cinnamon

A perfect spice for giving you an extra bit of sweetness – as well as packing in some cool anti-inflammatory powers, which means it could help to tackle tummy troubles. As an added bonus, cinnamon may even help with regulating your blood sugar levels.

3. Cumin

Not only giving you a great flavour, but anti-inflammatory action that could soothe your tummy too. With its antimicrobial activity, it could even help to prevent the growth of bad bacteria like E. coli.

4. Coriander

Love it or hate it, coriander is another spice that could be a treat for your tummy. Coriander has what we call a carminative effect, which means it’s been shown to relieve gas and bloating. It could even help improve tummy troubles like IBS (irritable bowel syndrome).

5. Cayenne pepper

Adding a spicy kick and bacteria-boosting benefits – this is another spice with the power to improve inflammation in your tummy, thanks to a substance called capsaicin.

6. Ginger

Last but not least, ginger is one of the most well-known spices to help your tummy, thanks to its soothing abilities for an upset tummy and power to combat nausea.

Try adding ginger to your tea or smoothies, sprinkle cinnamon onto your morning cereal or porridge, and add cumin and coriander to your roasted veggies.

So there you have it. Whether you’re making a curry, stir-fry, soups or stews, adding spices can be a simple and tasty way to help you take care of your tummy. Check out some of our recipes for inspo.

Check out some of our recipes for inspo or keep reading to spice up your knowledge…

How do these spices actually work their magic in our bodies?

These spices contain bioactive compounds – aka chemical substances that have an effect on a living thing. In this case, our human bodies!

Let’s take a closer look at the three main mechanisms behind them that you need to know about.

SPECIAL SPICES: A SNAPSHOT
Spice	Active compound(s)	Effects
Turmeric	Curcumin	✓Anti-inflammatory ✓Antioxidant ✓Modulating the gut microbiome
Cinnamon	Cinnamaldehyde	✓Antimicrobial ✓Reducing blood sugar
Cumin	Cuminaldehyde	✓Anti-inflammatory ✓Antimicrobial ✓Antioxidant
Coriander	Linalool and geraniol	✓Antimicrobial ✓Modulating the gut microbiome
Cayenne pepper	Capsaicin	✓Anti-inflammatory ✓Antimicrobial ✓Modulating the gut microbiome
Ginger	Gingerols, shogaols	✓Anti-inflammatory ✓Improving gut movements ✓Anti-nausea

1. Anti-inflammatory effects

Inflammation is your body’s natural response to any injury or infection – but when it lasts a long time (aka chronic inflammation), it’s not good news for your tummy.

Several spices have been shown to have anti-inflammatory effects, which is super important because improving inflammation can help to combat or prevent a long list of tummy troubles. Curcumin in turmeric, for example, has been linked to helping with IBS and IBD (inflammatory bowel disease).

Studies have found that active compounds in spices – like curcumin in turmeric, capsaicin in cayenne pepper, and gingerols in ginger – can all help reduce inflammation in your tum.

How? In one study, they found that people who added 2 teaspoons (6g) of spices a day to their standard diet boosted the bacteria that produces a substance called butyrate. Butyrate is a short-chain fatty acid that’s linked to reducing inflammation.

These clever compounds can also influence our immune cells and curb the activity of different pro-inflammatory proteins they produce (like COX-2, IL-6 and TNF-α, to name a few).

2. Antioxidant actions

Antioxidants are substances that can protect your body’s cells against damage – and spices are full of them. These antioxidants have been shown to help protect your tummy too, by reducing inflammation and preventing damage to the cells along our tummy tract.

How? Antioxidants work by fighting against mischievous molecules that we call free radicals.

Free radicals are like tiny troublemakers that can cause a little chaos in your body. Think of them like mischievous kids running around your house, knocking over furniture and breaking things. In sciencey terms, they’re unstable molecules that can bounce around stealing from healthy cells in the body – causing damage in the process.

Antioxidants are your body’s defence system against these troublemakers. They have the power to neutralise them. Another reason to season your food with spices for gut health!

3. Antimicrobial properties and regulating the gut microbiome

Several spices have been found to have antimicrobial properties.

This essentially means they can help to prevent the growth of ‘bad’ bacteria, which could otherwise be harmful and lead to tummy troubles.

When it comes to your gut microbiome, it’s all about diversity and balance. And studies show certain spices can act like prebiotics, fuelling those mighty microbes and improving the make-up of the gut microbiota – for better tummy and overall health.

So next time you’re cooking up a storm, don’t be shy with those spices for gut health – your tummy will thank you!

*Always check with your doctor before taking herbal supplements, as taking these spices in high doses can interact with some medications, so make sure it’s safe for you first*

Read the spicy studies:

Mixed spices alters gut microflora composition. Khine, et al. Scientific Reports, 2021.
Herbs and spices modulate gut microbiota composition. Petersen, et al. Current Developments in Nutrition, 2021.
Gut Microbiota and Curcumin. Scazzocchio, et al. Nutrients, 2020.
Cuminaldehyde and antimicrobial actions. Monteiro-Neto, et al. PLoS One, 2020.
Capsaicin and Gut Microbiota. Rosca, et al. Molecules, 2020.
Ginger in gastrointestinal disorders. Bodagh, et al. Food Science & Nutrition, 2019.

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Spice it up: Seasoning your Food for Gut Health