9 Herbs and spices for your meals to build a healthier gut

Herbs and spices have been the backbone of traditional cooking and natural medicine for centuries. They are not just about adding flavor to your dishes; they also offer significant health benefits, especially for gut health.

You’re not just enhancing flavor by routinely including these herbs and spices in your meals. You’re also taking proactive steps towards maintaining a healthier gut, enhancing your overall well-being. 

Whether you’re a culinary expert or just starting in the kitchen, these spices are versatile and easy to incorporate into your daily meals. Let’s explore how these nine powerful herbs and spices can be included in your diet to promote a healthier gut.

Are spices good for gut health?

Many herbs and spices are celebrated for their ability to enhance flavor and their therapeutic properties. 

For instance, turmeric is highly regarded for its anti-inflammatory effects, which can soothe the gut lining and help reduce discomfort [1]. Similarly, ginger aids digestion by helping food move more efficiently through the gastrointestinal tract, which can prevent bloating and indigestion.

Moreover, spices like cumin and fennel assist in the breakdown of food, making it easier for the body to absorb nutrients. These spices activate the secretion of digestive enzymes, which play a crucial role in gut health. 

The antimicrobial properties of cloves can help regulate the balance of bacteria in the gut, ensuring that harmful microbes don’t overwhelm beneficial ones.

Regularly including these spices in your diet can lead to better digestive health, less discomfort after meals, and an overall enhanced sense of well-being. Remember to use them in moderation, as excessive amounts can sometimes lead to irritation or upset, particularly those with sensitive stomachs.

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What herbs heal your gut?

Here’s a list of the best herbs and spices to add to your meals to diversify the microorganisms in your gut microbiome, which can boost your gut health. 

1. Coriander seeds

More than just a tasty garnish for food, coriander—as seeds and fresh leaves or cilantro—also helps soothe the stomach and reduces flatulence.

Culinary usesUsed in curries, soups, sauces, and spice blends
Health benefitsPromote digestion and reduce symptoms of bloating and discomfort; Have antispasmodic properties that help relieve intestinal cramps
Nutritional valueRich in antioxidants, dietary fiber, vitamins C and K

Here are some enjoyable ways to include coriander in your diet:

  • Sprinkle ground coriander on your favorite roasted or grilled vegetables for an extra zing.
  • Mix fresh cilantro into salsas or guacamole for a vibrant flavor boost.
  • Use coriander seeds in your pickling brine for added depth and digestive benefits.

Regularly adding coriander to your meals can help manage digestion and simultaneously enhance your dishes’ taste.

2. Fennel

Fennel is a mild spice with a licorice flavor, which is great for digestive health. It reduces bloating and aids in smooth digestion thanks to its anti-inflammatory properties.

Culinary usesUsed in salads, soups, and sauces for its licorice-like flavor
Health benefitsHelps reduce bloating and improve digestion due to its anti-inflammatory properties; Contains anethole, which can help relax the gastrointestinal tract and relieve gas
Nutritional valueRich in vitamin C, fiber, potassium, and manganese

Here are some easy ways to incorporate fennel into your diet:

  • Toss fennel seeds into your next salad for a crunchy, flavorful addition.
  • Brew crushed seeds into a soothing tea, perfect for after meals.
  • Add sliced fennel bulb to roasts or stir-fries for a deliciously sweet undertone.

Regularly using fennel can help keep your digestive system running smoothly and enhance the overall flavor of your meals.

3. Ginger

A versatile spice that’s particularly effective for improving gut health. It stimulates digestion and speeds up the movement of food from the stomach to the small intestine [2]. This action helps prevent bloating and discomfort after meals.

Culinary usesUsed in various cuisines for flavoring dishes such as stir-fries, soups, and teas
Health benefitsHelps stimulate saliva, bile, and gastric enzymes, which aids in digestion and can alleviate discomfort from indigestion
Nutritional valueContains vitamins C and B6, and minerals such as magnesium, potassium, and manganese

Here are some creative ways to use ginger:

  • Grate fresh ginger into your tea or smoothies for a spicy kick.
  • Add sliced ginger to stir-fries for added flavor and digestive benefits.
  • Marinate meats with ginger to tenderize them and infuse them with their distinctive taste.

Regularly incorporating ginger into your diet can help maintain a smooth and comfortable digestive process.

Ginger for gut health

4. Turmeric

A bright yellow spice, turmeric is renowned for its health benefits, particularly in gut health. The active ingredient, curcumin, offers powerful anti-inflammatory effects that can help soothe the gut and reduce discomfort.

Culinary usesCommonly used in curries and spice mixes; Adds color and flavor to rice, soups, and sauces
Health benefitsHelps reduce inflammation in the digestive tract; Can contribute to the healing of the gut lining
Nutritional valueHigh in manganese and iron; Provides fiber, vitamin B6, potassium, vitamin C, and magnesium

Here are a few practical ways to include more turmeric in your diet:

  • Blend it into your morning smoothie for a vibrant start.
  • Stir it into soups and stews to enhance their flavor and health benefits.
  • Make a comforting cup of turmeric tea with honey and lemon.

Adding turmeric to your meals can be a simple yet effective step toward better digestive health.

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5. Cumin 

A potent spice for improving gut health, cumin is well-known for its capacity to increase the release of digestive enzymes.

Culinary usesKey ingredient in spice blends like curry powder and taco seasoning, and is often added to stews, soups, and marinades
Health benefitsMay enhance digestion by increasing enzyme activity and reducing symptoms of irritable bowel syndrome
Nutritional valueGood source of iron, magnesium, and calcium; Also contains vitamins C and E

Here are some simple ways to make cumin a part of your daily diet:

  • Sprinkle ground cumin on roasted vegetables for an earthy flavor boost [3].
  • Add it to your spice rubs for meats or tofu to enhance their taste and digestibility.
  • Stir it into your soups and stews to add depth and promote better digestion.

Using cumin not only enriches the flavor of dishes but also contributes to a smoother digestive process.

6. Cinnamon

Known for its ability to promote digestive health, cinnamon is much more than just a seasonal spice. This sweet spice helps balance gut bacteria and aids digestion, making it easier for your body to process foods.

Culinary usesUsed as a spice in baking and cooking (e.g., in cinnamon rolls, curries, and stews)
Health benefitsHelps reduce inflammation in the digestive system, aiding in digestion; Can help manage symptoms of bloating and discomfort by reducing gas production.
Nutritional valueHigh in manganese, with small amounts of calcium and iron

Here’s how to sprinkle a little cinnamon into your diet:

  • Dust it over your morning oatmeal or yogurt for warmth.
  • Brew it in your coffee or tea for a comforting flavor.
  • Incorporate it into baking recipes for an aromatic twist.

Using cinnamon regularly can enhance not only your dishes’ flavors but also your digestive system’s health.

Cinnamon for gut health

7. Bay leaves

Bay leaves are a subtle yet powerful addition to many dishes, known for their unique ability to add depth and complexity to flavors.

Culinary usesCommonly used to flavor soups, stews, marinades, and sauces
Health benefitsKnown for their ability to alleviate common digestive disorders like bloating and flatulence
Nutritional valueContain dietary fiber, which aids in digestion and promotes a healthy gut

Here’s how to effectively use bay leaves in your daily cooking:

  • Drop a bay leaf into your pots while simmering soups, stews, or broths to enhance their flavors.
  • Add a bay leaf when cooking rice, lentils, or beans. It imparts flavor and can help make these ingredients more digestible.
  • Place bay leaves under meats or vegetables in a roasting pan to infuse them with a delicate aroma.

Including bay leaves in your cooking routines can subtly improve your meals’ taste and digestive qualities.

8. Cardamom

Often called the “queen of spices,” cardamon offers more than just a unique flavor. It is excellent for gut health, helping to neutralize stomach acid and soothe digestive discomfort.

Culinary usesUsed to flavor both sweet and savory dishes, including curries, desserts, and teas
Health benefitsMay enhance bile production, aiding digestion and reducing acid reflux symptoms
Nutritional valueRich in minerals like magnesium and zinc; Contains essential oils that have anti-inflammatory and antioxidant properties

Here are a few ways to enjoy cardamom:

  • Add whole or ground cardamom to your morning coffee or chai for a fragrant twist.
  • Use it in baking to elevate the flavors of cakes and bread.
  • Sprinkle it into stews and curries to deepen their aroma.

Incorporating cardamom into your diet can enhance your meals and support a healthy digestive system [4].

9. Cloves 

Strong antibacterial qualities make cloves a powerful spice that can help balance the microbiota in your stomach.

Culinary usesUsed to flavor meats, curries, marinades, and spice mixes
Health benefitsContains eugenol, which can help reduce gastrointestinal discomfort such as gas, bloating, and nausea
Nutritional valueContains fiber, vitamins (especially vitamin K), and minerals like manganese

Here are some simple ways to use cloves to enhance both your meals and your gut health:

  • Infuse cloves in your tea or mulled drinks for a warm, aromatic flavor.
  • Incorporate ground cloves in spice mixes for baking or cooking meats. They add a rich depth to desserts and savory dishes alike.
  • Add whole cloves to rice or grain dishes during cooking to impart a subtle spiciness.

Regularly adding cloves to your dishes can help improve gut health while providing a burst of flavor.

How can spices and herbs make your food healthier?

Incorporating herbs and spices into your daily routine can be a flavorful way to boost your gut health. Here are some easy tips to get you started:

  • Start your morning right. Add cinnamon or turmeric to your morning smoothie or oatmeal. Both spices are great for digestion and can help kick-start your day with their health benefits.
  • Enhance your drinks. Stir some ginger or cardamom into your tea or coffee. Ginger aids digestion, while cardamom can reduce stomach acidity [5].
  • Use cooking staples. Make cumin, coriander, and cloves your go-to spices for cooking. Use cumin in your taco fillings or chili to help with digestion. Coriander seeds can be tossed into a stir-fry or used in marinades to add a citrusy depth. Cloves can be added whole to rice dishes or ground into spice mixes for baking.
  • Add refreshing flavors. Freshen up your salads and salsas with cilantro or fennel. Chopped cilantro adds a fresh touch to any dish, while fennel seeds can be chewed after meals to aid in digestion and freshen your breath.

These simple steps allow you to enjoy these herbs and spices’ flavors and digestive benefits daily, making your meals more delicious and gut-friendly.

Final takeaways

Incorporating herbs and spices into your daily meals isn’t just about enhancing flavors—it’s also about boosting your gut health and, by extension, your overall well-being.

From peppermint’s soothing properties to ginger’s digestive benefits and the anti-inflammatory effects of turmeric, each spice holds the key to better health.

A small sprinkle of spice can lead to significant health benefits. Whether you’re whipping up a batch of soup, roasting vegetables, or brewing a pot of tea, let these flavorful additions lead the way to a healthier gut.


Can adding spices to my diet really improve gut health?

Yes, many spices like turmeric and ginger have properties that aid digestion and reduce inflammation. Incorporating these into your meals can significantly improve gut health.

Which spice keeps the stomach healthy?

Ginger is known for keeping the stomach healthy, as it helps alleviate digestive discomfort and nausea.

How much spice should I use in my meals to benefit my gut?

Start with small amounts, such as a teaspoon, to gauge how your body reacts. You can gradually increase as you become accustomed to the flavors and effects.

How do I incorporate more spices into my diet if I’m not used to spicy food?

Begin by adding mild spices such as cinnamon or coriander to familiar dishes. As you adjust, explore more robust flavors like cumin or cloves.

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[1] https://www.uhhospitals.org/blog/articles/2022/06/spicy-food-challenges-harmful-or-healthy
[2] https://www.parkwayeast.com.sg/health-plus/article/super-herbs-spices
[3] https://www.healthline.com/nutrition/9-benefits-of-cumin
[4] https://www.cholainsurance.com/knowledge-center/health-insurance/5-health-benefits-of-cardamom-1
[5] https://www.healthline.com/health/digestive-health/ginger-for-acid-reflux

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