Cooking with herbs and spices boosts gut health and general well-being while enhancing the natural flavors of food. Find out more about the superfoods you may include in your diet to improve digestion and gut health.
Inflammation levels across the body and everything from brain function to gut health have been linked by researchers. Your digestive system’s population of bacteria, known as your gut microbiome, coexists in a precarious balance.
Your health may be significantly affected by maintaining the proper level of beneficial bacteria in your microbiome.
What is a superfood?
“A nutrient-dense food seen as being exceptionally good for one’s health and wellbeing ” is the definition of a superfood. The phrase was first used to promote bananas in the early 20th century. However, the phrase is now used to describe foods that contain a lot of desirable elements that support general wellness and good health.
Superfoods are not a nutritionally recognized category, hence there are no particular scientific requirements that foods must fulfill to be classified as superfoods. However, research has demonstrated that some foods provide health advantages.
These consist of meals high in healthy fats, minerals, vitamins, fiber, flavonoids, and antioxidants. They often have few calories as well.
Superfoods are frequently linked to the following health advantages:
- Maintaining heart health
- Building up the immune system
- Avoiding cancer
- Inflammation reduction
- Reduction of cholesterol
Superfoods include herbs and spices
Some herbs and spices have superfood properties that promote good health and well-being that strengthens your gut. The following are our dietitian’s top suggestions:
Antioxidants included in cinnamon may help fight oxidation throughout the body and lower your chance of developing chronic illnesses. By slowing the digestion of carbs in your intestines and preserving a better balance of nutrients in your gut, cinnamon may also lower your blood sugar levels.
More in-depth analysis has revealed that cinnamon’s active ingredients may reduce inflammation in your digestive system, increasing its effectiveness.
The fact that cocoa is a superfood is generally unknown. Similar to cinnamon, cocoa beans contain flavonoids that have an antioxidant effect. Additionally, cocoa may lessen stress and elevate mood, both of which support better digestion.
Additionally, a tiny amount of studies suggest that cocoa can boost metabolism, promote healthy microbial activity in the gut, and reduce the growth of “bad” bacteria linked to diseases like irritable bowel syndrome (IBS).
You have undoubtedly eaten turmeric if you enjoy yellow curries. Curcumin, an anti-inflammatory included in this well-known spice, is so potent that it is almost as powerful as certain prescription drugs.
Another effective antioxidant, curcumin, may reduce the generation of free radicals and shield your cells from oxidative damage. Researchers have found that people who routinely use turmeric have more diverse gut microbes.
Although rosemary isn’t typically thought of as a superfood, it does provide some unexpected advantages. According to research, rosemary can change the makeup of your gut microbes.
This combination may have a significant impact on one’s ability to maintain a healthy weight as well as digest and ferment meals to release nutrients. Additionally, rosemary may promote health and well-being with bile flow and gall bladder function, as well as less weight gain—especially in obese patients.
Popular spice cumin is used in a variety of traditional cuisines. Additionally, it is a well-known treatment for indigestion since it increases bile flow, which quickens your liver’s digestive processes. Cumin may potentially enhance gut health by promoting the action of digestive enzymes, according to researchers.
According to studies, IBS sufferers who routinely take concentrated cumin report fewer symptoms. The antioxidant and anti-inflammatory properties of several of these superfoods are also present in cumin.
Researchers think the delightful spice ginger can promote intestinal health and is especially good for the stomach and intestines. Ginger is frequently used to treat nausea since it may help to calm an upset stomach. When taken with a meal or as tea after, it is frequently found to help patients with uncomfortable indigestion.
When taken as a tea, peppermint is very calming. There are some signs that by relaxing the colon’s muscles, peppermint oil may help healthy persons with IBS experience less discomfort and improve digestion.
One of the reasons peppermint oil is frequently included in toothpaste is that it may have the capacity to combat undesirable microorganisms in your gut.
Additional actions to improve health and wellbeing
- Become less stressed: Stress might cause you to eat less, digest more slowly, and even experience digestive issues like diarrhea, indigestion, or constipation.
- Put a stop to processed meals and sugar: The presence of too many of these nutrients fosters the growth of harmful microorganisms.
- Consume a lot of fiber: At least 25 grams of fiber per day are necessary for optimal colon function. Stock up on low-fructose fruits, lean protein, leafy greens, and nutritious grains.
- Get lots of rest: Poor sleep may harm your gut microbiota, according to research.