Exploring the Impact of Herbs and Spices on Gut Health

Celiac.com 04/08/2024 - Recent research suggests that the addition of herbs and spices to one's diet may influence gut health positively. Scientists at the National University of Natural Medicine in Portland, Oregon, conducted a study to investigate the potential benefits of polyphenols, compounds found in certain plant-based foods, on gut microbiota.

Polyphenols act as antioxidants in the body and help protect against various diseases. These compounds are abundant in foods, herbs, and spices and have garnered attention for their potential to improve gut health. 

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The study, published in the journal Nutrients, analyzed data from the International Cohort on Lifestyle Determinants of Health (INCLD Health) to explore the relationship between polyphenol intake and gut microbiota composition. 

Polyphenols Increase Beneficial Gut Microbes

Findings from the study revealed that individuals who consumed higher amounts of polyphenols from herbs and spices showed an increase in beneficial gut microbes, particularly Lactobacillus species. Additionally, participants with higher polyphenol intake tended to have lower levels of harmful bacteria in their gut.

This research sheds light on the importance of maintaining a healthy gut microbiome, as it plays a crucial role in various bodily functions, including digestion and immune function. The microbiome consists of trillions of microorganisms, including bacteria, fungi, and viruses, that inhabit the gastrointestinal tract.

While previous studies have highlighted the health benefits of polyphenols, this study focused on whether individuals could obtain these benefits from their regular diets. Polyphenols are naturally occurring compounds found in many plant-based foods, such as fruits, vegetables, tea, and chocolate.

Among the herbs and spices examined in the study, black pepper, onion, garlic, cinnamon, ginger, and turmeric were identified as significant sources of polyphenols. These ingredients are commonly used in cooking and are known for their flavor-enhancing properties.

Only one of the spices – cinnamon – fell into the category of the highest polyphenol count at equal to or greater than 3,000 mg/kg DW. The most frequently used spice was black pepper, which had a midlevel category polyphenol count of 1,000-1,999 mg/kg DW.

Despite the potential health benefits associated with polyphenol-rich foods, it's essential to consume them as part of a balanced diet. Individuals should aim to incorporate a variety of fruits, vegetables, herbs, and spices into their meals to reap the full spectrum of nutrients and antioxidants they provide.

In conclusion, the study suggests that incorporating herbs and spices rich in polyphenols into one's diet may promote a healthy gut microbiome. By making simple dietary changes, individuals can potentially support their overall health and well-being.

Read more at: medicalnewstoday.com