Natural Spices Enhance Digestive Health
Reem Qasim – Spices are a fundamental ingredient in many dishes and beverages, and they also hold an important place in traditional medicine. Although they are less common in European cuisine, they are widely used in Asian and Middle Eastern kitchens, and feature in global beverages such as “golden latte,” made from milk and turmeric.
► Best Spices for Digestive Health – Experts recommend cumin, cardamom, fennel, coriander, and star anise, as they contain polyphenol compounds with anti-inflammatory and antispasmodic properties, which help relieve bloating, abdominal pain, and heartburn. A small study, reported by Notre Temps magazine, found that adding a teaspoon of cumin to legume or cabbage dishes improved digestion in patients with irritable bowel syndrome. Cardamom is also used to alleviate nausea and diarrhea, either by steeping its seeds or adding ground seeds to desserts, while fennel helps reduce gas. Conversely, chili and black pepper, and to a lesser extent ginger, may stimulate bowel movements, but they can cause diarrhea in individuals with sensitive guts; therefore, they should be avoided when suffering from heartburn or acid reflux.
► For Joints, Diabetes, and Cholesterol – Ginger and turmeric are known for their anti-inflammatory properties, thanks to the compounds gingerol and curcumin. The International Association for the Study of Arthritis recommends turmeric, as a review published in the journal Nutrients in 2019 showed it may offer efficacy comparable to some pain relievers in cases of knee and hip osteoarthritis. Spices also help reduce the use of salt, sugar, and fats, thereby limiting the risks of obesity, high cholesterol, high blood pressure, and type 2 diabetes. Studies published in 2023 indicate that consuming one gram of ginger daily may lower LDL cholesterol and triglycerides by 5% to 10%, especially when combined with a healthy diet or medical treatment. As for cinnamon, scientific reviews suggest that consuming 1–6 grams daily may contribute to lowering blood sugar and improving insulin sensitivity, making it a supportive option for diabetes prevention or as an adjunct to treatment, but not a substitute for prescribed medications. It is always advisable to consult a physician regarding therapeutic use, to determine the most appropriate approach for each individual case.
