Experts share the herbs and spices which can improve your gut-health… and the best way to eat them

Most of us will be aware of the importance of gut health, with Fibremaxxing being the latest trend in the wellness world. 

But now nutritionists say it could be even easier to boost our gut microbiome—the delicate ecosystem of bacteria and enzymes in our intestines—by adding a variety of herbs, spices and teas to our diet. 

The key to optimal gut health lies not just in the food we consume, but the way we eat and combine them, nutritionists say. 

‘Pairing certain foods with one another can have a big impact on the benefit our gut gets from them,’ Laura Southers, a nutritionist and founder of London Food Therapy told the Telegraph. 

‘It can increase the absorption of nutrients and antioxidants from ingredients, as well as helping good bacteria survive the digestive process.’ 

And being more mindful about how we eat can also help us beat the bloat, and reduce the painful symptoms of indigestion. 

The most common reason for bloating is excess gas in the gut. 

It can be triggered by a problem with the gut-brain axis, which is how the brain communicates with the stomach, or simply from swallowing air whilst eating, or eating fibrous foods. 

Exactly why this happens varies greatly between people, but a common cause is stress, which negatively impacts this gut-brain connection. 

When we experience stress, the body releases a hormone called cortisol, which slows digestion as part of the body’s fight-or-flight response. 

Delayed digestion can cause bloating and exacerbate the symptoms of irritable bowel syndrome (IBS), and in some sufferers, even just a few mouthfuls of food can leave them feeling uncomfortable.

Peppermint can help relieve these symptoms by relaxing the muscles in the stomach and abdomen, which also helps ready the digestive system for food. 

According to the NHS, peppermint’s active compound, methanol, helps relieve stomach cramps, bloating and flatulence, particularly in IBS sufferers. 

Peppermint can be taken in the form of peppermint oil capsules, which should start to work within a few hours, but nutritionists also recommend starting the day with a cup of peppermint tea as a gentler remedy to help protect the gut against potential irritants. 

Chamomile tea is another great natural remedy for digestive issues, Professor Dipa Kamdar, a senior lecturer in pharmacy practice at Kingston University, says. 

Whilst evidence is mostly anecdotal, some one million cups of the herbal tea are consumed a day—and it has long been heralded for its anti-inflammatory properties. 

Chamomile is packed full of polyphenols—naturally occurring compounds found in plants that have anti-oxidant properties—which can help reduce inflammation in the gut as well as boosting friendly bacteria. 

A spice that has been championed in ayurvedic medicine for centuries could also  help improve our gut health: caraway seeds, or ajwain.

This is all thanks to its main compound thymol, which simulates the stomach to produce more acid, which is essential for digestion.

Stomach acid activates an enzyme called pepsin which helps break down proteins in the gut, making them more bio-available and boosting gut bacteria. 

Therefore, sprinkling the seeds, which taste similar to oregano, on your soup or curry could be an easy way to boost gut health—balancing the microbiome and aiding digestion, to banish the bloat. 

Research suggests that bloating can also be eased with fennel seeds that soothe spasms in the intestines and relieve trapped wind.  

And a study published in the Journal of Gastrointestinal and Liver Diseases found that combining the plant with turmeric saw a significant reduction in IBS symptoms, resulting in more than a quarter of participants being symptom-free. 

Again it can be enjoyed as a herbal tea, or the seeds can be chewed on to release anethole, fennel’s primary compound which works similarly to dopamine to relax gut muscles. 

Finally, Professor Kamdar recommends incorporating more cumin into your diet if you struggle with indigestion and bloating.

With antibacterial qualities, cumin has been shown not only to improve the ratio of good to bad cholesterol in the blood but also reduce the amount of time food—and potentially harmful bacteria—spends in the digestive tract by around 25 per cent. 

‘This is crucial because prolonged contact with harmful substances can damage the delicate lining of our colon and rectum,’ Mr Youssef, a colorectal surgeon at The Harborne Hospital, Birmingham, previously told the Daily Mail. 

Whilst herbs and spices are not a replacement for medical treatment, Professor Kamdar said even tiny tweaks to our diet can make a real difference to help support everyday digestive issues.