Heal Yourself with Whole Foods Part 1: Herbs and Spices

What would you rather do, experiment with something new or focus on cutting something you like out of your life?

I think that most people would say that they’d rather add something new to their lives.  What we add into our lives can be just as important as what we take out.

Did you know that herbs and spices have benefits beyond enhancing the flavor of the foods we eat?

Herbs and spices are often used medicinally by herbalists in concentrated forms to treat acute issues. But, their general health benefits can be taken advantage of by cooking with them on a regular basis.

They can positively influence the health of the gut microbiome and the gut flora and the gut flora helps them release their antioxidants and other beneficial components.

I’ll focus on 12 herbs and spices that support gut health here!

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12 Herbs and Spices Beneficial for Gut and Microbiome Health

Turmeric

​Turmeric is a root, that looks somewhat like ginger, but is a deep orange on the inside.  Turmeric is a common ingredient in Ayurvedic recipes and lately it’s been becoming well known for its anti-inflammatory properties.   It’s a mild spice with a bitter, earthy taste.

Health Benefits of Turmeric:

• Used as a digestive bitter to improve the body’s ability to break down food, which improves nutrient absorption.  This helps to decrease inflammation in the gut.  For example, it helps in protein digestion.  Undigested protein can cause inflammation in the gut and disrupt the gut lining by impacting the gut flora and immune system.
• Improves the secretion of bile from the gallbladder into the intestines, helping to prevent gallstone formation.  Bile is also important for digesting and absorbing fats and encouraging regular bowel movements.
• It’s antimicrobial and inhibits histamine producing bacteria.
• Contains curcumin, which are the primary compounds credited for its anti-inflammatory properties.
• Has a reputation as a restorative spice for the gut lining and is often promoted for preventing or repairing damage to the gut.
• Some studies show that turmeric is helpful for ulcers.
• The curcumin in turmeric can inhibit pathways that lead to the development of colon cancer.
• Has protective effects on the liver.

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Turmeric is best consumed with some kind of fat, like coconut oil or ghee as it is fat soluble. Turmeric is often added to curries, used in stir fries and used on eggs, chicken, fish, and veggies.  It can also be used in sauces or mixed in with plain yogurt for a creamy, spicy sauce.
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Some people also like to juice the root and drink it or add it as a boost to their juice.  Golden milk is made with coconut milk, turmeric and honey and is nice to have in the evening before bed.

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Ginger

​Ginger is in the same family of plants as turmeric and share many of the same health benefits.

Health Benefits of Ginger:

• Aids in digestion
• In Traditional Chinese Medicine, ginger is believed to help with the breakdown of sweet foods, such as sweet potatoes, yams, and winter squash.
• Known to reduce mucus from foods such as dairy.
• Increases metabolism and helps with feelings of fullness.
• Has the ability to influence hormone secretion in the gut, which is why it can be used to calm the stomach, reducing nausea.
• Like turmeric, it’s a strong anti-inflammatory and antioxidant spice which can exert protective effects in the GI tract.

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Ginger can be juiced or brewed in a tea.  It can be grated and cooked in curries and stir fries.  In eastern cultures, it’s often eaten pickled as a side or appetizer to stimulate digestion.

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Rosemary

​Rosemary is an herb that grows as a small bush.  It has pine needle type leaves and is often used in cooked dishes.

Health Benefits of Rosemary:

• Can help reduce inflammation along the gastrointestinal tract.
• Has a long history of preserving foods.
• Has traditionally been used for indigestion and to help with poor fat digestion.
• May have prebiotic properties, enhancing the growth of beneficial bacteria.
• May inhibit pathogenic bacteria associated with colorectal disease.

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Rosemary is great when added to potatoes, roasted chicken, white fish and bread.  It’s also nice added to salad dressings or infused in olive oil!

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Sage

​Sage has been traditionally used in the Middle East and Asia.  ​Sage can be added to butter or olive oil, used to season chicken, seafood, potatoes, and other root vegetables.  It’s also tasty in polenta, beans, and red or white sauces.  It can also be added to soups and stews.

Health Benefits of Sage:

• Supports digestion.
• Reduces bloating, soothes intestinal spasms and inflammation.
• Protects against infection.
• Has anti-inflammatory, antimicrobial, and antioxidant properties.
• Has anti-parasitic properties.
• May inhibit the growth of colon cancer cells.
• Has been used in some parts of the world as a natural aid for lowering blood sugar.

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Garlic

​Garlic is technically a vegetable.  It’s used for flavor in a variety of dishes and sauces.  Many of its health benefits come from the sulfur compounds released after chopping or crushing the cloves.

Health Benefits of Garlic:

• May help prevent stomach and colorectal cancers when eaten regularly.
• The sulfuric compounds can protect against the inflammation of the intestinal lining.
• Has liver protective properties and may aid in the prevention of liver cancer.
• Has anti-parasitic and anti-Candida effects, along with protecting against other kinds of bacteria and fungi.
• Used to reduce gas, and/or constipation.
• Is a strong antimicrobial, antifungal, and antiviral, which gives garlic a good reputation for helping the immune system.
• Can be powerful for helping the body overcome colds and flus.
• Helps reduce blood sugar.

​Garlic can enhance the flavor of almost any savory food.  It can be added to pesto and hummus in raw form or it can be added roasted or raw to dips, dressings and sauces.  Garlic can be added to meats, vegetables stir fries and cooked grains.

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Cardamom

​Cardamom is the spice used in traditional chai tea.  It comes from ground seeds.  Cardamom is great in squash soups and makes is found in many Indian dishes.  Its sweet, warm flavor makes it a good spice for baked goods.

Health Benefits of Cardamom:

• Reduces indigestion, cramping and bloating.
• Has a positive influence on the gut microbiome and increases the production of short-chain fatty acids.
• Cardamom is anti-inflammatory.
• May support metabolism in the gut and the second phase of the liver’s detoxification process.

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Cinnamon

Cinnamon has long been used medicinally in China and the Eastern world. Cinnamon can be added to a variety of foods and drinks in the powdered form.  

​Whole cinnamon sticks can be added to hot drinks to add a slightly sweet, spicy flavor.  Cinnamon goes well with sweet foods like apples, pears, bananas, sweet potatoes, squash and grains.  Cinnamon can also be added to coffee or consumed in tea form.

Health benefits of Cinnamon:

• Astringent for the gut and is believed to help reduce diarrhea.
• Because of its mucilaginous or slippery properties, it’s been used as a natural agent for helping to restore the gut lining.
• Has long been used traditionally to reduce indigestion, nausea, and vomiting. 
• Is well known for helping with blood sugar regulation.
• Has antihistamine properties.
• Can enhance the growth of beneficial bacteria while discouraging the growth of some not-so-beneficial strains.
• Helps with the digestion of sweet foods.
• Reduces mucus formation from eating dairy.

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Dill

​Dill is in the celery family.  It’s leaves and seeds can be used for cooking.  Dill is great in chicken and fish dishes.  It lends an earthy flavor to chicken salad, creamy dips and cheese spreads.

Health benefits of Dill

• Helps reduce flatulence by stimulating pancreatic activity, improving digestive function, and reducing the spasms and gas that results from partially digested food.  Better digestion leads to less inflammation along the GI tract.
• Helps relax the smooth muscles along the GI tract.
• Has anti-parasitic properties.
• Is useful for stress-related gut problems.

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Black Pepper

​Black pepper is traditionally used in Ayurveda.  Adding black pepper to a savory dish adds a hot flavor with a kick!

Health Benefits of Black Pepper:

• Improves nutrient bioavailability.  It’s often used with turmeric to boost its properties.
• A traditional remedy for both diarrhea and constipation.  It speeds up transit time, but also increases absorption.
• Its antioxidants may help the body digest fats, potentially having a positive effect on weight management.

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Fennel

​Fennel originated in the Mediterranean countries of Greece and Italy, but now it’s grown all over.  I see it growing where I live on the coast of California growing on the roadside and in fields like a weed.  The entire Fennel plant can be eaten, from the bulb, to the leaves and seeds.  It has a flavor similar to licorice.

Health benefits of Fennel:

• The seed can help reduce issues of gas, spasms, and bloating, making it especially useful for those with IBS (Irritable Bowel Syndrome).
• Rich in antioxidants, which supports the health of the gut lining.
• Improves digestion and suppresses appetite, making it a good digestive herb.
• Supports healthy liver function.
• Traditionally used by herbalists to improve fat digestion.
• It’s believed that drinking fennel tea can help with weight loss.

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Basil

There are over 35 different types of basil.  You’re probably most familiar with the basil used in Italian food and even Thai food.  

​Holy Basil, or Tulsa is considered a sacred herb and has the most medicinal qualities. Basil can be added to many dishes, sauces, salads, and stir-fries.  Holy Basil can be steeped in a tea.  I’m finding many tea blends featuring Holy Basil lately.

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Health Benefits of Basil:

• Basil is an antimicrobial herb.
• Positively influences the inflammatory pathways in the gut.
• Contains oils have an anti-inflammatory effect.
• Has a calming and stabilizing reputation.
• Can be used to help soothe nausea, gas, and digestive spasms.
• It’s a traditional remedy for inflammatory bowel disease in the Middle East.

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Oregano

​Oregano grows easily in Mediterranean regions.  It can be added freshly chopped or dried to a variety of savory dishes.

Health Benefits of Oregano:

• Has powerful antioxidant and antimicrobial properties.
• Before refrigeration, oregano was used to reduce food spoilage.
• Promotes the growth of beneficial bacteria while inhibiting the growth of bacteria associated with gastrointestinal disorders.
• Because of its antimicrobial properties, it’s useful when battling colds and minor illnesses.  Some people find that a drop of the oil on a cold sore, will make it go away.

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This is an amazing group of herbs and spices!  Most of these have benefits beyond the gut.  

Be sure to pop over to my Farmer's Market Friday section of this site.  Every Friday (almost), I feature a fruit, vegetable, herb, spice, etc.  My point in doing this is that all whole foods benefit our health in some way or another.  Some have medicinal properties as well.  So, if we eat a varied whole food diet, especially eating with the seasons where we live, over the course of a year, we'll experience the cumulative benefits.

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Can you see why we humans may be experiencing so many health issues and disease, even though we've had so many medical advancements?

Don't underestimate the power of whole foods!

Which of these spices and herbs do you think will be easiest to add in to your repertoire?  Share below!