The #1 Spice for Gut Health, According to Gastroenterologists

In the world of wellness trends, there’s no denying that gut health has gained a lot of traction recently. In recent years, terms like probiotics, good bacteria, and the microbiome have become part of our everyday vocabulary. And this increased attention is well-deserved, as a growing body of research shows that gut health is linked to nearly every other aspect of our health.

To keep your gut healthy, you need to eat a varied and balanced diet that includes plenty of fruits, vegetables, whole grains, nuts, seeds, and lean proteins. But don’t overlook the spices in your pantry. Herbs and spices not only add flavor, but they’re also packed with nutrients that can support your gut health goals.

To help you get started, we asked gut health experts to give us their take on the most beneficial spice for gut health. Read on to find out their favorite.

The benefits of a healthy gut

The primary purpose of your digestive system (or “gut”) is to process food, but as we’ve learned from recent research, the gut’s influence is far-reaching. In fact, your gut plays an active role in everything from immunity to mood to your weight to sleep quality. A healthy gut microbiome is also important for disease prevention and management, including potentially reducing the risk of cardiovascular disease and diabetes.

Keeping your gut healthy is all about balance. There are trillions of bacteria living in your gut, collectively known as your gut microbiome. Within this microbiome, there are both good and bad bacteria. By prioritizing a healthy diet and lifestyle, the number of good bacteria outweighs the bad and the diversity of these bacteria is maintained, both of which are necessary for gut health.

The #1 Spice for Gut Health

We asked two gastroenterologists to pick their top spice for gut health. Both recommended turmeric. Here’s why.

“Turmeric is a relative of ginger that has a warm, slightly bitter flavor and bright orange color that is found in Indian and Southeast Asian cuisine. But beyond its culinary uses, turmeric is known for its potential health benefits thanks to its active ingredient, curcumin, which has anti-inflammatory properties,” says Dr. Will Bulsiewicz, a board-certified gastroenterologist and founder of gut health supplement company 38TERA.

Turmeric has a problem: Curcumin is poorly absorbed by the body. There’s a workaround for this: Add black pepper when you eat turmeric. According to Bulsiewicz, a compound in black pepper called piperine “doesn’t just increase the absorption of curcumin by 50 percent or 100 percent, which would be great either way,” he says. It increases absorption by 2,000 percent. “Let that settle in,” Bulsiewicz says.

Promotes a healthier gut microbiome

Research has shown that the relationship between turmeric’s curcumin and your microbiome is a two-way street. First, curcumin helps maintain a positive balance of beneficial bacteria in your gut. Then, all of those “good” gut bacteria break down the curcumin to create antioxidant and anti-inflammatory compounds, which support your gut and overall health.

Reduces inflammation

Ground turmeric has a golden hue, while fresh turmeric is a bright orange. Foods with rich, deep colors like this contain high amounts of polyphenols. These compounds found in fruits, vegetables, herbs, and spices offer potential health benefits. For example, polyphenols can help reduce inflammation, and they also have antioxidant properties that neutralize cell-damaging free radicals.

According to research, turmeric is associated with decreased levels of inflammation, largely due to its polyphenol content. “Studies have shown that curcumin can help promote a healthy gut microbiome, reduce inflammation in the digestive tract, and relieve symptoms of digestive disorders like irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD),” says Dr. Ritu Nahar, a board-certified gastroenterologist at Allied Digestive Health.

Most current research on the effects of turmeric curcumin on irritable bowel syndrome (IBS) has focused on dietary supplements rather than foods. The limitation is that the amount of curcumin in an extract far exceeds that found in foods. However, the results are promising. For example, an analysis of nine studies found that when participants took a supplement containing curcumin or turmeric extract, their IBS symptoms (particularly abdominal pain) and quality of life improved.

Other strategies to improve gut health

If you’re looking for other ways to support your gut health, Bulsiewicz and Nahar provided some suggestions to get you started.

Eat more plants

It’s no surprise that eating plant-based foods tops the list. Fruits, vegetables, whole grains, seeds, nuts, and legumes are rich in soluble fiber and resistant starches, which our gut bacteria metabolize to create a short-chain fatty acid called butyrate. According to Bulsiewicz, “Butyrate has many beneficial effects on our gut bacteria, our gut barrier, our immune system, and our entire body. In short, if there was one thing I wanted more of for gut health, it would be butyrate.”

Managing stress

There is a strong connection between the gut and the brain. It is thought that chronic stress can negatively impact gut health over time. Nahar recommends “practicing stress-reduction techniques such as yoga, meditation, and deep or diaphragmatic breathing exercises to help balance the nervous system and promote healthy digestion.”

Focus on hydration

In addition to insufficient fiber intake, dehydration is a common culprit for digestive issues. Adequate hydration helps your digestive system function properly by softening stools and supporting the lining of your gut. If you often consume carbonated beverages to meet your hydration goals, keep it moderate. Nahar explains that they can cause aerophagia, or the problem of swallowing too much air. “The main symptom of this is excessive flatulence and bloating,” she explains.

Include prebiotics and probiotics

If you want to foster a diverse and thriving gut microbiome, you’ll want to turn to “biotic” foods. The most well-known of the two is the probiotic, which is a live microorganism found in fermented foods like yogurt, kefir, and sauerkraut that can boost the diversity of your microbiome. Prebiotics, on the other hand, help feed the beneficial bacteria in your gut and are found in foods like garlic, onions, bananas, and many other whole grains, legumes, fruits, and vegetables.

The essentials

Eating a varied diet that includes plenty of plant foods like fruits, vegetables, and whole grains will help keep your gut microbiome healthy. However, don’t forget to include herbs and spices in your meals to optimize your gut health. We recommend incorporating more turmeric (and black pepper) into your meals to increase the number of good gut bacteria in your digestive system and reduce inflammation.