Spicing up food can be a simpler way to build healthier guts

As many as trillions of microorganisms live in the human stomach and intestines, including bacteria, viruses, and fungi. They are collectively known as the gut microbiome, which is so important to our health that scientists refer to it as a supporting organ.

The makeup of a person's gut can be influenced by several factors, including diet, exercise, and medication, so each individual's gut community is unique. It is important to feed and nurture your gut microbiome properly to prevent harmful microbes from growing, while symbiotic ones struggle to handle immune systems and food digestion better.
As research progresses, scientists are starting to gain a better understanding of what makes gut communities healthy.

The first study examining how herbs and spices affect gut composition has been conducted by Kris-Etherton and Penn State colleagues. The researchers conducted a four-week randomised controlled feeding study on 54 adults at risk of cardiovascular disease.

In the trial, participants followed the same generic menu, which reflected the average American diet, and added spices to their meals either 0.5 grams, 3.3 grams, or 6.6 grams.

Cinnamon, ginger, cumin, turmeric, rosemary, oregano, basil, and thyme were among the spices used. The control group, on the other hand, was asked to not add any of these spices to their food. Diets with more spices have a greater diversity of bacteria than diets with fewer spices.

The research found that those who ate meals with medium to high doses of spice, around 3/4 teaspoon to 1 1/2 teaspoons per day, had a higher quantity of Ruminococcaceae bacteria in their stomachs. There is some uncertainty regarding the exact role this family of microorganisms plays in the human gut, but humans with healthier guts tend to have higher levels.

In addition to spices, other nutritional supplements boost gut bacteria, but more research is needed to figure out how they do it.
For the time being, a sprinkle of spice in your diet won't hurt - and could even assist, it will add some flavour. While scientists still don't understand how the gut microbiome works, for now, adding some spice will probably help.

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