Whether your goal is to lose weight in your midsection or relieve a bloated stomach, both of these can be accomplished by a well-balanced diet. We reached out to gut health experts for two timeless spice suggestions that contain antioxidants, promote healthier digestion and boost metabolism. Read on to learn more about the many gut health benefits (and helpful studies) of turmeric and ginger from Dr. M. Kara, digestive health, functional medicine, natural remedies and supplement expert and creator of KaraMD, Joanna Wen, health coach and founder of Spices & Greens, Lisa Richards, registered nutritionist and creator of The Candida Diet, and Trista Best, MPH, RD, LD, registered dietitian at Balance One Supplements.
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Turmeric
This spice is not only versatile, but also great at combating inflammation, Kara explains. Turmeric is an ancient spice that has been used for centuries in medicine, food, and other areas due to the health benefits of its active ingredient curcumin. Inflammation, Kara notes is one of the "biggest culprits of chronic health issues as we approach mid-age and continue to age," he says. Experiencing frequent bloating could be signaling that you suffer from chronic inflammation. "One of the greatest benefits of turmeric is that it is a natural anti-inflammatory compound," he says.
In a 2017 study, researches found that curcumin specifically aids gut health in that it is "a polyphenol," and "has been shown to target multiple signaling molecules while also demonstrating activity at the cellular level, which has helped to support its multiple health benefits."
If left unchecked, chronic inflammation can lead to a number of issues such as aches and pains, weakened immune system, poor cognitive function, increased risk for heart disease, digestive issues, and more," Kara continues. "That’s why reducing inflammation through any method is extremely important, and one of the strongest natural remedies for reducing inflammation is turmeric." Kara says that using turmeric in your daily menu allows you to "take a holistic approach to your health as you age by targeting your health from multiple angles."
Richards agrees, and adds that turmeric is a natural and effective anti-inflammatory compound, and "this characteristic makes it effective in reducing chronic pain, combating bloating, mitigating joint pain, and helping to improve the quality of life for individuals with various forms of arthritis and other inflammatory conditions."Turmeric makes a delicious tea with these added benefits, she points out, and it is "also known for its antioxidant potential." This characteristic, she reiterates, enables it to fight free radicals and remove toxins from the body. Free radicals can "damage our body's cells leading to various chronic conditions, including cancer," she warns. In this way, turmeric can be effective in preventing or mitigating many of these illnesses, Richards stresses.
Ginger
Ginger is a well-known root with numerous health benefits, Wen points out. For centuries, she says that it has been used to aid in digestion and treat various stomach issues. "Ginger works by stimulating the production of digestive juices and easing inflammation in the gut," she explains, adding that this can help to break down food more efficiently and reduce bloating. "What's more, ginger has been shown to boost metabolism and promote weight loss," she continues noting that this spice is also a "natural appetite suppressant that can keep you feeling full, and ultimately reduce your overall daily caloric intake."
Wen cites a 2012 study in which researchers found that people who drank a "hot ginger beverage with 2 grams (about ½ teaspoon) of ginger powder after meals" have reduced feelings of hunger for up to six hours. There are several ways to incorporate ginger into your diet to improve your gut health, Wen adds, and one way is to "add ginger to "sweet or savory dishes, stir-fries and curries."
Best concurs, and says that ginger is "unique to inflammation in that it contains compounds known as gingerols and shogaols." These compounds, she notes, create an antioxidant effect in the body that reduces free radical damage. "This damage leads to an increase in oxidative stress that can both cause and exacerbate obesity," she explains, and it occurs at a cellular level. Once those damaged cells replicate the body's natural processes that maintain homeostasis, they can become disrupted, leading to "decreased metabolism, energy, and more," she emphasizes.
Opting for ginger tea over coffee or other flavored teas that "offer no benefits" is a great way to get antioxidants in your daily intake, Best recommends, and boost your overall health. "It is an easy addition to your current health regimen and daily routine, without losing the flavor and warmth of other hot beverages you'd be enjoying otherwise," she concludes.
