Some meals that support the gut are obvious: Consider kombucha, kefir, sauerkraut, etc. Your gut microbiome isn’t limited to the probiotic superstars—these fermented foods are also highly desirable to it.
Polyphenols, which are present in common herbs and spices, have been shown in a recent study to enhance “good” gut microorganisms and decrease pro-inflammatory microbes (1). The study was published in the journal Nutrients. This is important to know.
The reasons why polyphenols are good for your gut.
The 96 participants were provided food frequency questionnaires and microbiota data to the research team.
Among the group, black pepper, onion, garlic, cinnamon, ginger, and turmeric were the most often used herbs.
They divided the group into categories of polyphenol consumers with low, medium, and high levels. The groups’ overall microbiome diversity was similar, but the Lactobacillus bacteria—which include types that promote gut health—were more prevalent in the polyphenol-consuming group.
Overall, the study indicates that a larger habitual intake of polyphenols may support the development of a bacterial community in the gut that is less hazardous and more beneficial.
Increasing the number of polyphenols in your diet.
The good news is that your meal will probably taste better the more herbs and spices you include in your diet. Here are three ways to use polyphenol boosters to elevate your culinary game:
1. Pour some cinnamon into your coffee.
Polyphenols can also be found in high-quality coffee. Looking for whole-bean, organic mixes that are high in polyphenols is your best option. For added stomach support, add a dash of cinnamon to your daily cup.
2. Consider a dash of cloves.
With 15,188 milligrams of polyphenols per 100 grams, cloves are one of the seasonings with the highest concentration (albeit you’d probably only find about a teaspoon, or 2 grams, in a particular dish). According to research published in the European Journal of Clinical Nutrition, cloves are rich in eugenol, a phenolic taste (2).
Eugenol, sometimes referred to as clove oil, has been recommended by the National Institutes of Health as a treatment for toothaches, teeth cleaning, and breath freshening. But, consuming foods high in antioxidants is always preferable to taking supplements. I routinely add a pinch of clove powder to my pancake mix for a rich taste.
3. Prepare a homemade salad dressing.
Making your own sauces and salad dressings is one of the simplest ways to include fresh herbs and spices in your daily routine. You can add your favorite herbs and spices to a basic base, such as tahini and lemon or cilantro and lime, to make the drizzle more flavorful. If you choose to use fresh herbs, think about incorporating them into the dressing base to create a flavorful blend.
4. Spice up your rice.
In the past several months, I’ve made it my aim to include more turmeric in my diet. Besides taking a supplement, one of the simplest ways to do so has been with rice. Just before cooking your rice, add a teaspoon of turmeric and a small pinch of ginger. This delicious rice also gives every meal a stunning golden glow.
To Wrap Things Up
Polyphenols found in common herbs and spices like cinnamon, ginger, and turmeric have been demonstrated to minimize pro-inflammatory bacteria in the gut and to boost the beneficial bacteria there. Try making homemade sauces, spicy rice, and coffee blends high in polyphenols to increase the number of herbs and spices in your diet.
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