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Spices Are Affecting The Gut Microbiome
Spices Are Affecting The Gut Microbiome
by Anand Tadkod - Gut Health Consultant
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From chillies and garlic to turmeric and cinnamon, spices add flavour, colour and aroma to our meals, delighting the tastebuds and bringing ingredients to life. But could they be beneficial for our microbiome and overall health? Keep reading to find out.
Of spice and men:
Spice refers to aromatic substances derived from the seeds, bark or root of plants.
For example, cinnamon is derived from the bark of evergreen trees, turmeric from the Curcuma longa plant root and cardamom from the seeds of several plants.
Spices are often dried or powdered and typically used to season food, though that’s only one of their uses.
Throughout history, humans have prized spices as food seasoning, fragrance and even to mummify human remains!T
heir desirability has driven expeditions across the globe and fuelled wars between nations- it’s not an understatement to say they have shaped the world as we know it.
Beyond their ritual and culinary uses, spices have been used medicinally for millennia in ancient India, Egypt, China and Greece.
Take Ayurvedic medicine, a traditional Indian practice dating back 10000 years, deeply rooted traditionally in the Indian sub continent. It's absolutely incorrect to call it medicines because, it teach and preaches way to live and lead ones life. It remains a strong therapy and functional medicinal and utilises individual spices and blends to cure issues from the root and not symptomatic such as digestive upset, inflammatory, pain, all chronic diseases and even cancer.
Western researchers have recently begun investigating these long-revered spices' purported health benefits.
As it turns out, many of the spices in your pantry are rich in polyphenols and phytonutrients, some of which have antibacterial, antiviral, antioxidant and even anti-cancer properties.
The Ultimate Guide To Polyphenols For Health And Gut Microbiome Emerging research also suggests that certain spices may be able to shape the microbiome, encouraging the growth of beneficial bacteria whilst inhibiting harmful pathogens.
Without further ado, let’s take a look at the evidence:
Turmeric
Turmeric
Turmeric is one of the main components of curry powder and a staple in Indian cuisine.
The best-studied of all spices is turmeric, a golden root plant with an earthy and bitter taste.
It is sourced from the Curcuma longa plant, belonging to the same family as ginger.
Historically, turmeric has been used to treat conditions such as arthritis, inflammation and chronic pain, and now there are many evidence to support its efficacy.
Turmeric contains a powerful polyphenol called curcumin which has anti-inflammatory, anti-cancer and antioxidant effects in vitro (outside living organisms)
Turmeric contains a powerful polyphenol called curcumin which has anti-inflammatory, anti-cancer and antioxidant effects in vitro (outside living organisms)
The human research on turmeric is promising, with emerging research suggesting that it may be able to alleviate post-exercise muscle soreness, osteoarthritic pain and other inflammatory conditions.
Repetitive trials suggest that turmeric is able to mitigate the adverse effects of chemotherapy, including radiation dermatitis and oxidisation (cell damage).
Additionally, lab studies suggest that chemotherapy combined with turmeric supplementation may be better at tackling bowel cancer cells than chemotherapy alone.
Moreover, curcumin is poorly absorbed in the small intestine, meaning little of the compound makes it into the bloodstream.
Interestingly, a compound called piperine in black pepper can increase curcumins bioavailability by as much as 2000% !.
Nonetheless, we recommend you not to take spice supplements (such as curcumin) and rather opt for whole spices (turmeric powder or root).
☝TOP TIP☝: Add a pinch of black pepper to enhance the availability of curcumin in your turmeric.
Ginger
Ginger
Traditionally, ginger was prescribed for pain, vomiting, digestive upset and nausea. The best available evidence supports its efficacy in treating these conditions! Ginger is a fragrant root plant used medicinally for centuries, spanning multiple cultures.
Researchers have isolated around 100 compounds from ginger, including gingerol, shogaols, zingiberene, and zingerone.
Among these, gingerol is considered the main bioactive compound, possessing antioxidant, antimicrobial, and anti-inflammatory properties.
Gingerol is a phenolic phytochemical compound found in fresh ginger that activates spice receptors on the tongue
The best available evidence seems to support its traditional use, with studies suggesting it may alleviate mild nausea and vomiting.
If you’re considering taking ginger supplements during pregnancy, consult your GP first.
Whilst oral supplements have been reported as safe in some studies, the evidence is not conclusive yet on far supplements are useful, HOWEVER fresh ginger usage has been researched and found to be profoundly beneficial
Drawing on the available studies a paper published in 2020 performed a systematic review of over 100 Randomised Controlled Trials testing the health benefits of ginger.
The papers explored ginger’s effect on multiple health conditions, including nausea, vomiting, inflammation, and colorectal cancer risk.
The paper reports that the majority of RCTs found ginger to be efficacious, particularly the studies looking at its effect on digestive function, inflammation, pregnancy-related nausea/vomiting and colorectal cancer risk markers.
Cinnamon
Cinnamon
Cinnamon dates back at least as far as 5000 years ago in Indian text and 2800 years ago in Chinese medical texts of the time.
Cinnamon is sourced from the bark of evergreen trees, getting its unique aroma and flavour from an essential oil called cinnamaldehyde, a compound with antibacterial, antifungal and antiviral properties.
As we shall touch upon later, early evidence suggests cinnamon may have a prebiotic effect on the microbiome- encouraging the growth of helpful bacteria and inhibiting harmful ones.
3 Prebiotic Dishes Perfect For Starters, Main Course, And DessertMoreover, one study found that consuming 1, 3 or 6g of cinnamon daily for just over a month reduced fasting blood sugar levels, LDL (bad) cholesterol and triglyceride in the bloodstream.
High levels of these markers are risk factors for heart disease, suggesting cinnamon may be cardioprotective.
A 2013 meta-analysis comprising ten studies concluded that cinnamon consumption triggered “statistically significant” reductions in blood glucose, LDL (bad) cholesterol also.
”Not all cinnamon is created equal...
Be aware that there are two types of cinnamon: Cassia and Ceylon or “true” cinnamon.
Most of the cinnamon sold in supermarkets is of the cassia variety, which is stronger and cheaper than the alternative.
Moreover, Cassia cinnamon contains high amounts of compounds called coumarins, which can be toxic in larger doses.
The odd sprinkle of cassia cinnamon in your food or milk won’t cause any ill effect.
However, frequent and prolonged use of cassia cinnamon may cause issues in sensitive individuals long-term, such as those with liver disease.
Be aware that cinnamon can interact with diabetes, liver and heart disease medication.
☝IMPORTANT☝ In higher doses, cinnamon can cause digestive issues. For reference, it is generally recommended that adults eat no more than a tablespoon a day.
Garlic
Garlic
The early physician Hippocrates, from whom we get the “Hippocratic oath”, used garlic to treat parasites and pulmonary issues (lungs)
Garlic is a staple of many national cuisines and has been prized for its reputed health benefits for centuries.
In particular, garlic is said to be heart-healthy and able to fight the common cold, and there are enough evidence to back up these claims.
Garlic and the common cold
A key compound in garlic is a sulfide called allicin, responsible for its potent aroma and flavour.
Allicin is both antiviral and antibacterial, leading some to argue it can help fight infections like the common cold.
Now, the Cochrane Institute- renowned for their rigorous systematic reviews- performed a literature review to assess these claims.
Out of eight studies, only one fit the criteria for review.The included study found that daily garlic supplementation over three months resulted in fewer colds relative to a placebo group.
For comparison, there were 24 occurrences of the common cold in the garlic group and 65 in the placebo group over the same period. The illness lasted for a similar duration in those who contracted a cold.
”Can garlic prevent heart disease? The evidence for garlic’s cardioprotective effects is more compelling, though not without drawbacks if consumed in excess.
Studies suggest that garlic can reduce blood pressure and LDL” bad” cholesterol, two key markers of heart health.
Moreover, there is evidence to suggest garlic may be able to reduce clotting in the artery walls also, a risk factor for coronary heart disease.
As the American Heart Foundation (AHF) notes, the studies observing these effects use high doses of supplemental garlic- far more than you’re likely to obtain from cooking with a few cloves. & this was because of their farming culture they have adapted due to which their soil and vegetables and fruit and all other faming products nutritional value have reduced to and by 90% and hence supplements work.
In short, there is compelling evidence to suggest that garlic is cardioprotective, although nowadays in the US and some parts of Europe the doses achieved by eating fresh garlic may be insufficient to achieve these effects.
That’s not to say that garlic shouldn’t play a part in your diet, however. Garlic is an excellent base for multiple dishes- hence why it features in cuisines worldwide, including the healthful Mediterranean diet.
Be aware that garlic can interact with blood thinning medicines such as Warfarin (Coumadin). If you are due to undergo surgery or are taking blood thinners, notify your GP before taking garlic supplements.
☝TOP TIP☝ Garlic can potentially increase its antioxidant properties, enhancing its health effects.
Spices and the microbiome
Spices and the microbiome
As we discussed earlier, certain spice compounds (curcumin) are poorly absorbed in the small intestine.
As a result, they pass undigested to the large intestine, interacting with the trillions of microbes in your gut. But what effect do spices have, and could they benefit our health?
The prebiotic effect of spices
According to an in-vitro study published in the Journal of Food Science, certain spices are able to nourish beneficial bacteria and inhibit the growth of harmful pathogens.
The study explored the effects of seven culinary spices, including:
All of the spices, except for turmeric, were observed to enhance the growth of bifidobacterium and lactobacillus species in the lab- broadly considered probiotics.
Parallel to this, all the spices were observed to inhibit the growth of ruminococcus species, some of which are associated with Crohn’s disease.
The researchers singled out oregano, ginger, cayenne and black pepper as having a prebiotic effect- suppressing “bad” bacteria and encouraging the growth of probiotic species.
Cinnamon also exhibited “modest” activity against clostridium difficile, an antibiotic-resistant pathogen that can cause chronic diarrhoea.
To this end, the researchers recruited 15 healthy males and explored how a single serving of an Indian spice blend altered their microbiome.
The participants ate three separate meals, including a low-polyphenol, spice-free curry, a curry with 6g and a curry with 12g of the spice mix.
The dose-response study found that a single serving of the spice mix could modify the gut microbiome composition (but not overall diversity).
At the highest dose, the spice mix restored certain commensal species, particularly bifidobacteria.
There was a noticeable inter-individual variability in how much gut composition changed- for example, those who didn’t eat spices often saw the most pronounced changes.
There are further researches ongoing to determine how spices interact with the gut microbiome.
In light of the research- and considering their safety- we recommend adding a colourful variety of whole spices to your meals and experimenting with different flavour combinations.
Some of my favourites are Indian five spice (Cinnamon, fennel seed, star anise, and cloves, Bay Leaves) and classic spicing powders (black pepper, turmeric, cumin and ginger)
As we mentioned earlier, black pepper can release curcumin in turmeric, potentially enhancing its health effects.
Last but not least, cooking with a rich selection of spices can reduce your salt intake, too much of which can increase your risk for multiple health conditions.
Final thoughts
Final thoughts
The scope and quality of research vary drastically between different spices, with turmeric and ginger enjoying the most attention to date.
Whilst the research is compelling, many studies looking at these spices are small-scale.
With that said, research suggests they may be able to remedy health complaints such as arthritis, nausea and digestive issues.
What’s more, when eaten as cooked traditionally as for hundreds of years should be the way to go and the most useful way as part of a healthy diet, spices have a remarkably good safety profile and can make your food more appealing.
We recommend you eat a colourful variety of whole spices instead of concentrated supplements.
This way, you will get the full range of active compounds from the original plant- including polyphenols.
You can source whole spices from your local market, alongside fresh fruit and vegetables- all of which your gut microbiome loves!
The research on spices and the microbiome is extremely scarce, but the results are promising.
Western researches early findings suggest culinary spices can act as probiotics for your microbiome, potentially feeding good microbes and inhibiting opportunistic pathogens.
While Ayurveda has been defining these spices as a must in daily cooking not in one go, but spread over in your daily cooking as exhibited for thousands of years now.
All of these are a part of the Freedom from Psoriasis Program and are based on the strong & proven deep rooted principles of Ayurveda, Herbal and Sidda.
All of these are a part of the Freedom from Psoriasis Program and are based on the strong & proven deep rooted principles of Ayurveda, Herbal and Sidda.
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