There are trillions of microbes living in your digestive system, collectively known as the gut microbiome, and they are involved in almost every aspect of your health. Think of them as an extra organ in your body, influencing your digestion, immune function, metabolism and even your mood.
Exciting research now shows that common spices and herbs, like turmeric, oregano, garlic, and cinnamon, do more than just add flavour to your meals. They actively support gut health by nourishing the beneficial microbes that live in your gut.
Your gut microbiome
The community of trillions of bacteria, viruses, and funghi that live in our gut have an influence on everything from nutrient absorption to immune defence.
A well-balanced microbiome features a predominance of beneficial microbes, whereas imbalances are associated with problems such as irritable bowel syndrome and metabolic disorders. Research suggests that what you eat, including herbs and spices, can positively influence this microbial balance.
How herbs & spices influence your gut microbiome
Spices and herbs are not only rich in flavour but also packed with nutrients and bioactive compounds that can influence gut bacteria in unique ways. Their nutrient density, meaning the concentration of vitamins, minerals, fibre, and phytochemicals per gram, plays a significant role in shaping your gut environment.
Dense in nutrients
Spices and herbs are rich in a variety of micronutrients, including vitamins A, C, and K, as well as minerals like iron, calcium, and magnesium. These nutrients can support the growth of beneficial microbes, either directly or indirectly, by promoting overall gut health and immune function. For example, vitamin C and other antioxidants found in herbs help reduce inflammation in the gut, creating a more favourable environment for beneficial microbes to thrive.
Prebiotic powerhouses
Many herbs and spices contain non-digestible fibres and compounds called polyphenols that act as prebiotics, which simply means they feed the good bacteria in your gut. Here’s how some of them work:
- Turmeric, rich in curcumin, boosts microbes like Faecalibacterium prausnitzii, which is known for its anti-inflammatory effects.
- Ginger encourages the growth of beneficial Bifidobacterium while reducing obesity-related bacteria (in animal studies).
- Cinnamon promotes Lactobacillus species and helps inhibit harmful Clostridium strains.
Studies in people show that spice blends such as those found in curries can:
- Increase beneficial microbes from anywhere between 7–69%
- Improve microbe ratios linked to maintaining a healthy weight
Boost short-chain fatty acids (SCFAs)
Spices break down during digestion, producing SCFAs like butyrate and acetate, which help:
- Support a healthy gut lining
- Balance appetite-regulating hormones
- Create an acidic environment that discourages harmful bacteria
Standout spices & herbs and their evidence-based benefits
Some herbs and spices stand out in the research:
| Herb/Spice | Key Compounds | Microbial Impact | Health Benefit |
|---|---|---|---|
| Turmeric | Curcumin, turmerones | ↑ Bacteroides; ↓ Ruminococcus | Reduces inflammation in the gut |
| Ginger | 6-Gingerol, shogaols | ↑ Bifidobacterium; ↓ Firmicutes | Supports metabolic health |
| Oregano | Carvacrol, rosmarinic acid | Inhibits Salmonella; ↑ Lactobacillus | Antimicrobial protection |
| Black Pepper | Piperine | Enhances polyphenol absorption | Increases nutrient bioavailability |
So, how can you turn this science into practical use in your kitchen apothecary?
From kitchen to microbiome – how to eat more herbs and spices
While a single spice-rich meal can give your gut microbiome a short-term win, using spices consistently in your cooking and food preparation creates a cumulative effect over time. In other words, it’s the daily habit, not the occasional curry, that makes the biggest difference! With that in mind, let’s dive into the many simple and delicious ways you can include more herbs and spices in your day:
Diversity is the key when it comes to spices & herbs
COMBINING HERBS & SPICES: not only creates more deliciousness, but it can also enhance their prebiotic benefits. This is because, when used together, their compounds often interact synergistically, increasing your body’s ability to absorb and utilise them (a concept known as bioavailability).
BUILD YOUR OWN SPICE BLENDS: instead of sticking to a single spice, try blending your favourites. Think za’atar, ras el hanout, garam masala, or herbes de Provence, or create your own mix blends with what you have on hand.
USE DIFFERENT SPICE FAMILIES: rotate between warming spices (like cinnamon, cardamom, ginger), aromatic seeds (fennel, coriander, cumin), and fresh herbs (parsley, basil, dill) to keep things interesting for your palate, and your gut.
INFUSE YOUR OILS & VINEGARS: add fresh or dried spices and herbs to olive oil, ghee, or vinegar for an easy flavour boost. Infused oils are perfect for drizzling over roasted veggies or tossing into salads. Infusing oils is an easy skill to learn.
CURRIES & PASTES: making your curry powders or pastes is a great way to increase the herb and spice density of your meals. Curry blends, cooked in fats such as oil, ghee and coconut milk are a tasty way of liberating compounds in the spices, making them more available for your body to use.
DIPS & DRESSINGS: stir spices and herbs into hummus, yogurt dips, tahini sauce, or vinaigrettes.
GOLDEN MILK: a delicious way to get more turmeric (Curcuma longa) into your day. Try these turmeric paste and sticky chai recipes
SPICE SPRINKLES, MARINADES & RUBS: sprinkling freshly roasted vegetables or grilled meats with aromatic spices, or using herb and spice-rich marinades and rubs before cooking, amps up the deliciousness
KIMCHI & OTHER SPICE/HERB RICH FERMENTS – try caraway in your sauerkraut and coriander seeds with your fermented root veggies. Experiment and find which combinations of herbs and spices work best. Remember, though, to start with small amounts as the flavours intensify throughout the ferment. Try this kimchi recipe.
BREAKFAST PUDDING POTS: chia puddings and overnight oats always taste better with sweet, fragrant spices such as cinnamon, nutmeg and star anise
SMOOTHIES: sweet, fragrant spices go well with oat and banana-based smoothies. Soft-leaf herbs such as coriander, dill and parsley complement a green smoothie. Check out these smoothie recipes I created for Citro for inspiration.
SPICE & HERB-FORWARD CONDIMENTS: chimichurri, pesto, salsa verde, and zhoug are all vibrant, herb-packed sauces that pair well with proteins, grains, and veggies. Try some of these flavour-bomb recipes!
GARNISH, GARNISH, GARNISH! A handful of fragrant, freshly chopped herbs such as coriander, parsley, thyme, rosemary, transform even the simplest meal, their aromas and tastes enhancing the flavours – choose whatever pairs well and is ready at hand.
What are your favourite ways to use herbs and spices in everyday meals? Share your tips, recipes, or questions in the comments below :)
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