8 best herbs for gut health, as revealed by top Harvard Gastroenterologist

Not many know that our gut plays an intrinsic role in our overall health. If our gut is out of balance, it can lead to chronic inflammation, digestive issues, and other ailments, that can severely hamper the quality of life. Apart from medicines and lifestyle changes, our kitchen too, is stocked up with natural remedies that can keep our gut healthy, and are super easy to procure and consume. Dr Saurabh Sethi, Gastroenterologist, trained at Harvard, and Stanford, lists out these 8 herbs he uses regularly for perfect gut health…

Turmeric, also known as haldi, is a potent spice commonly found in kitchens and prized for its antioxidant qualities. The main active ingredient in turmeric, curcumin, is known for its bright yellow color, and has strong anti-inflammatory properties that greatly benefit the digestive system. It helps reduce irritation in the gut lining, easing symptoms like bloating and gas. Additionally, turmeric supports a balanced gut microbiome by encouraging the growth of good bacteria, which improves digestion. Consuming turmeric tea or adding turmeric powder to your meals are easy ways to naturally enhance gut health and digestion. However, do not consume curcumin supplements without consulting a doctor, since it can be harmful if taken in excess.

Ginger or adrak, is a strong herb, that treats nausea, indigestion and stomach discomfort in patients. Your bowel symptoms improve when ginger is consumed, which helps prevent post-meal discomfort. Not only that, ginger also helps relax digestive tract muscles, which results in reduced cramping, gas production, and inflammation. The natural compounds in this herb boost digestive juice production, which enables better food breakdown. You can add ginger to all your sabjis, teas and even soups and salads.

Fennel seeds, also called saunf, are known for their digestive qualities, and as a mouth freshener. But it is so much more than that! The gastrointestinal muscles experience relaxation when consuming fennel seeds, which leads to decreased bloating, gas and stomach cramps. The digestive process becomes more efficient because fennel seeds activate enzyme production in the body. Many traditional societies practice fennel seed chewing after eating, because it serves as a dual-purpose breath freshener and digestive aid. Fennel seed tea preparation through brewing, serves as a basic method to treat stomach discomfort while supporting digestive system health.

Cumin seeds bring a distinctive earthy taste to food, while providing digestive advantages to consumers. The digestive process becomes more efficient through enzyme activation when consuming cumin seeds, and it also leads to gut inflammation reduction. The stomach functions better when consuming cumin, because it helps to reduce bloating and indigestion symptoms. The seeds contain antimicrobial elements which help maintain proper gut bacterial equilibrium. Cumin water consumption together with cooking with cumin, will help your body digest food better while preventing stomach discomfort.

Cinnamon stands as a well-known spice which delivers multiple health advantages, including better digestion. The gut-protecting compounds in this spice work against dangerous gut bacteria, while decreasing inflammation. The regulation of blood sugar levels by cinnamon affects the overall condition of digestive health. The digestive muscles experience relaxation when consuming cinnamon, which helps to reduce both indigestion and bloating symptoms. You can enjoy the digestive benefits of cinnamon by placing cinnamon sticks in your tea, or sprinkling ground cinnamon across your meals.

Peppermint serves as a well-known remedy which provides comfort to the digestive system. The muscles of the gastrointestinal tract experience relaxation, when peppermint is used which results in reduced cramps and discomfort. The active ingredient in peppermint oil helps patients with irritable bowel syndrome (IBS), by decreasing their bloating and abdominal pain symptoms. The cooling sensation of peppermint oil helps to calm an irritated stomach. The natural digestive relief from peppermint tea and peppermint oil capsules, helps to improve gut comfort and digestion.

Coriander or the good old dhaniya, has been used for centuries to support digestive health. The stomach lining receives relief from indigestion, bloating and gas through the use of coriander. The digestive process becomes more efficient because coriander seeds activate digestive enzymes, and stimulate digestive juice production. The antimicrobial properties in this plant defend your gut from dangerous bacteria. You can use coriander in multiple ways, in chutneys or salads, or even as a dressing in any curry, or dry preparation.

Garlic is not just for flavor, it is also a huge gut health promoter. The digestive system benefits from natural antibiotic compounds in garlic, which fight off dangerous bacteria that exist within the digestive tract. Garlic helps good bacteria thrive, which helps maintain proper gut equilibrium. The digestive process becomes more efficient because garlic stimulates enzyme production, and reduces inflammation in the gut. Your digestive system will receive enhanced protection and better food breakdown, when you consume fresh garlic in your meals.