The Spice Rack Secret to a Happier Gut

What if I told you that one of the most powerful tools for gut health is already in your kitchen? Herbs and spices enhance more than just flavours — they support digestion, reduce inflammation, and help balance the gut microbiome.

Yet, in all the talk about nutrition, they’re so often overlooked.

It is great to see the focus on probiotics, fibre, and fermented foods, but we rarely hear about the simple, inexpensive herbs and spices that have been used for centuries to support gut health.

I found turmeric was a game changer in calming my gut when I was dealing with inflammation. And now, I make sure my meals are always seasoned not just for taste, but for my health.

3 Herbs to Heal The Gut

1. Peppermint – The Digestive Soother

Ever wondered why peppermint tea is a go-to for stomachaches? Peppermint contains menthol, a compound that helps relax the muscles in your digestive tract, reducing bloating, cramping, and discomfort.

How to Use It:

1. Sip on peppermint tea after meals to aid digestion.

2. Add fresh peppermint leaves to smoothies or salads.

3. Use peppermint oil (food-grade) in warm water for an instant gut-calming drink.

2. Ginger – The Gut’s Best Friend

Ginger has been used in traditional medicine for centuries to support digestion and reduce nausea. It contains gingerol, a powerful anti-inflammatory compound that helps stimulate digestive enzymes and keeps things moving smoothly.

How to Use It:

1. Make a ginger tea (fresh ginger with lemon).

2. Add fresh or powdered ginger to soups, stir-fries, or roasted veggies.

3. Blend ginger into smoothies.

3. Oregano – The Gut Microbiome Balancer

Oregano is packed with antimicrobial properties that help balance gut bacteria. The active compound, carvacrol, fights off harmful bacteria while supporting beneficial microbes.

How to Use It:

1. Sprinkle dried oregano on roasted vegetables or salads.

2. Add fresh oregano to soups and sauces.

3. Make an oregano tea using fresh leaves.

3 Powerful Gut-Loving Spices

1. Turmeric – The Anti-Inflammatory Superstar

Turmeric is my personal favourite. When I was struggling with gut inflammation, adding turmeric to my diet made a huge difference. The magic comes from curcumin, which helps reduce inflammation, support the gut lining, and even balance gut bacteria.

How to Use It:

1. Make a golden latte (turmeric powder, almond milk, cinnamon and honey).

2. Add black pepper to increase turmeric absorption in meals.

3. Sprinkle turmeric into soups, curries, and roasted vegetables.

2. Cumin – The Digestion Booster

Cumin has been used for thousands of years to improve digestion. It stimulates the production of digestive enzymes, helping your body break down food more efficiently.

How to Use It:

1. Add cumin powder to hummus, soups, or lentil dishes.

2. Sprinkle cumin seeds into stir-fries or roast them with vegetables.

3. Make a cumin tea using cumin seeds.

3. Cinnamon – The Gut and Blood Sugar Stabiliser

Cinnamon is not just delicious — it helps regulate blood sugar levels and supports gut health by reducing inflammation and fighting off harmful bacteria.

How to Use It:

1. Sprinkle cinnamon over oats, yogurt, or in smoothies.

2. Add it to coffee, tea or cacao.

3. Mix it into homemade granola or energy bites.

Herbs & Spices Have Been Gut-Healing Staples for Centuries

Before modern medicine, cultures around the world relied on herbs and spices for digestion and healing.

• Traditional Chinese Medicine has used ginger and cinnamon for thousands of years to warm the digestive system and reduce bloating.

• Ayurveda, the ancient Indian system of medicine, incorporates turmeric and cumin to reduce inflammation and aid digestion.

• The Mediterranean diet is rich in oregano and other herbs known for their gut-balancing properties.

Modern science is starting to confirm what ancient traditions have known for centuries — herbs and spices are a powerful and healing form of medicine.

Herbs and spices are an easy, cheap and traditional way to support your gut health. Whether you’re dealing with bloating, sluggish digestion, or inflammation, these natural powerhouses can help.

Pick one herb or spice from this list and add it to your meals today — your gut will love you for it!

With love and balance, my Friends x