Did you know that supporting digestion, reducing bloating, and fighting inflammation can be as simple as sprinkling the right spices into your meals? According to health experts, certain anti-inflammatory spices don’t just make your meals taste great. They can also help calm the gut, boost metabolism, and even contribute to a flatter, belly when paired with a balanced diet.
We spoke to nutrition coach and personal trainer Alanna Kate Derrick, Trista Best; nutritionist Mary Sabat; registered nurse Krista Elkins, BA, RN, CFRN, NRP, CCP-C; Dr. Melina Jampolis, a board-certified physician nutrition specialist and author of Spice Up, Live Long: A Guide to Using Herbs & Spices To Live A Longer, Healthier And More Vibrant Life; and registered nurse Lauren Thayer to discover a few of the best options for the job. From cardamom to turmeric, find their top picks below!
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1. Cardamom
According to Derrick, cardamom is "believed to provide a metabolism kick and enhanced nutrient absorption respectively." While acknowledging that evidence for these benefits might be more anecdotal, Derrick encourages experimentation. You can even add this one to your coffee for delicious flavor! "Trying new spice combinations can be an easy way to add some variety to your morning coffee routine while potentially boosting health and energy levels," she adds. Sign us up!
2. Cinnamon
Cinnamon, a beloved spice known for its warm and comforting flavor, offers more than just a delightful taste. Rich in antioxidants and possessing potent anti-inflammatory properties, cinnamon can help soothe digestive discomfort and reduce bloating by calming inflammation in the gastrointestinal tract. Additionally, cinnamon has been shown to improve insulin sensitivity and regulate blood sugar levels, which can aid in weight loss by promoting better glucose control and reducing cravings for sugary foods.
"One of the best anti-inflammatory spices is cinnamon," Best says, adding that this spice "contains powerful antioxidants and anti-inflammatory compounds that can help reduce inflammation in the body."
Sabat agrees and says: "Cinnamon contains anti-inflammatory properties and can help reduce bloating by aiding in digestion," she tells us. These advantages arise from an antioxidant compound found in the spice known as cinnamaldehyde.
3. Turmeric
Curcumin, the active compound in turmeric, possesses powerful anti-inflammatory properties that can help alleviate digestive discomfort and bloating by soothing inflammation in the GI tract. Furthermore, curcumin has been shown to support weight loss by promoting fat metabolism, enhancing insulin sensitivity, and reducing the accumulation of visceral fat.
"[Turmeric] is a natural anti-inflammatory and it will help prevent bloating," Elkins shares. As noted, this vibrant spice can help you reach your weight loss goals; as she points out that it "may promote weight loss by improving your body’s ability to use insulin."
4. Ginger
Another spice to add to the list is Ginger! Both Best and Dr. Jampolis agree that ginger is a smart addition to cooking, known for its ability to alleviate inflammation, bloating, and gas.
"Ginger is unique to weight loss in that it contains compounds known as gingerols and shogaols," Best tells us. "These compounds create an antioxidant effect in the body that reduces free radical damage in the body. This damage leads to an increase in oxidative stress that can both cause and exacerbate obesity. This damage occurs at a cellular level and once those damaged cells replicate the body's natural processes that maintain homeostasis can become disrupted leading to decreased metabolism, energy, and more."
"Ginger reduced the body mass index (BMI) of obese women in one study after they ate two grams (approximately 1/2 teaspoon) of ginger powder per day," Dr. Jampolis adds. "It slightly increases the number of calories we burn, helps with satiety (fullness) as it reduces the amount of food we eat, and improves the health of the gut microbiome."
5. Fennel Seeds
Although you might not have guessed fennel seeds to be on the list, they are indeed beneficial for weight management, reducing bloating, and promoting overall gut health.
"Fennel seeds contain natural antispasmodic and anethole agents, both supporting healthy intestinal activity," Thayer explains. "Many people steep fennel seeds into hot water to promote digestion after meals, but could also be used in a coffee drink. Fennel seeds have both antibacterial and antibiotic properties, which can promote healthy digestion and reduce unwanted microorganisms found in the gut that may lead to bloating and other unpleasant symptoms."
