Cooking with Herb and Spices

What we add in is just as important as what we crowd out. Nutrient-dense, health-promoting, and anti-inflammatory ingredients are vital to cooking for gut health. Herbs and spices have many health benefits, including for the gut. Herbalists typically use them as concentrated extracts, but anyone can add fresh herbs after cooking – or dried herbs during cooking!

 

Twelve Herbs and Spices That Support Gut Health

(1) Basil:
Antimicrobial and anti-inflammatory properties – Helps soothe nausea, gas, and digestive spasms.

(2) Black Pepper:
Helps with diarrhea and constipation – speeds up transit and increases absorption -Improves nutrient bioavailability.

(3) Cardamom:
Anti-inflammatory properties – Helpful for reducing indigestion, cramping, and bloating.

(4) Cinnamon:
Can promote beneficial bacterial growth and discourage potentially bad strains – Antihistamine properties – Has long been used as an astringent for the gut – Helps restore gut lining -Helps with blood sugar regulation.

(5) Dill:
Anti-parasitic qualities – Used to control gas – Supports gut dysbiosis and stress-related GI disturbances.

(6) Fennel:
Can improve digestion and suppress appetite -Helps reduce gas, spasms, and bloating – Rich in antioxidants

(7) Garlic:
Helps reduce blood sugar – Strong antimicrobial, antifungal, and antiviral properties – Sulfuric compounds have anti-inflammatory effects.

(8) Ginger:
Aids digestion – blocks serotonin receptors in gut and soothes GI tract -Anti-inflammatory and antioxidant – Increases metabolism and feelings of fullness.

(9) Oregano:
Antioxidant and antimicrobial properties -Helps promote beneficial bacterial growth and discourage potentially bad strains.

(10) Rosemary:
Can promote beneficial bacterial growth and discourage potentially bad strains – Powerful antioxidant -Traditionally used for indigestion and to help with poor fat digestion

(11) Sage:
Anti-inflammatory, antioxidant, and antimicrobial properties -Aids in digestion and helps protect against infection.

(12) Turmeric:
Has protective effects on gut lining and liver – Most famous for its anti-inflammatory properties (due to curcumin) – “Soothes and moves” – digestion, fat absorption, and bowel movements – Used as a digestive bitter