Gut health: spice recipes

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Extract from the article: A study published in the journal « Clinical Nutrition » has identified certain spices that appear to be beneficial to the health of the intestinal microbiota. The latter plays an important role in digestive, metabolic, immune and neurological functio

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A study published in the journal « Clinical Nutrition » has identified certain spices that appear to be beneficial to the health of the intestinal microbiota. The latter plays an important role in digestive, metabolic, immune and neurological functions. Here are 08 spices that are highly beneficial to the health of the intestinal microbiota.

Some spices help digestion and prevent stomach upsets thanks to their carminative, antibacterial and anti-inflammatory properties. Here's what they are.

Cinnamon

With all its anti-inflammatory and antibacterial properties, cinnamon has a beneficial effect on the digestive system.

Recipe: 1 cup water (250 ml), 1 spoonful cinnamon powder, 1/4 spoonful turmeric powder, 1 spoonful natural honey. Start by heating the cup of water. When it comes to the boil, add the powdered cinnamon and turmeric. Leave to infuse for 10 minutes. Once this time has elapsed, leave to stand for a further 10 minutes. Strain the contents and save the water. Serve in a mug and add the teaspoon of natural honey. This remedy is best taken at breakfast.

Ginger

Ginger is a rhizome belonging to the same family as turmeric.It is reputed to be a « superfood ». This is because it is exceptionally rich in nutrients and antioxidants.

Recipe: 1l water, 5 limes, 02 fresh ginger, 10 cloves.Peel and slice or grate ginger. Bring all ingredients to the boil. Cover, remove from heat and leave to infuse for around 5 minutes. Opt for honey instead.I use about 1L a day.

Turmeric

Turmeric (Curcuma longa) or Indian Saffron is a yellow spice that has been well known in Asia for thousands of years.Its digestive, immune and anti-inflammatory benefits have been the subject of numerous studies.It is considered effective in the fight against chronic diseases.

Recipe: 1 tablespoon powdered cinnamon. 2 tablespoons honey.Mix honey and cinnamon. Add a little more honey if the consistency is too thick, but not too much either - the cinnamon honey should be quite thick. Pour the spiced mixture into a stoppered jar and store in a cool, dark place. Cinnamon honey doesn't go bad, so you can make it ahead of time and enjoy it for a long time. One large teaspoon for adults, 1/2 teaspoon for children.

Cumin

Cumin (Cuminum cyminum) is an annual herbaceous plant native to the Near East, whose seeds are dried for use in spices.It is known for its beneficial effects on the liver: it increases the release of digestive proteins in the mouth, stomach and small intestine, enabling more efficient digestion.

Recipe: To treat digestive disorders, prepare an infusion of cumin seeds after a meal. In 200 ml of simmering water, infuse 1 tablespoon of cumin seeds, off the heat.Take 1 cup in the morning and 1 cup in the evening for 3 weeks.

Black pepper

Black pepper aids digestion by stimulating the secretion of digestive juices.Piperine is an active ingredient that promotes intestinal mobility.It also improves the health of the microbiota by promoting good bacteria in the colon. It facilitates transit and prevents colic, constipation, gas and diarrhea. However, it should be avoided in cases of ulcer or inflammation of the digestive mucosa.

Recipe: Lightly crush Xylopia ethiopica (guinea pepper or atikali or kili or kpédjélekoun) and boil.Drink half a glass of bamboo with meals.

Anise

Its anethole-based essential oil and flavonoids give it many powerful digestive properties.The seeds of this plant are particularly soothing.

Recipe: 2 teaspoons honey. 1 teaspoon aniseed powder. Mix the ingredients and you're ready to go.In terms of dosage, take 1 to 2 teaspoons of aniseed honey a day, at the end of meals, if you're prone to difficult digestion or bloating.

Clove

The anti-parasitic properties of cloves have always been of great use in the treatment of intestinal worms.Its particularity is that it has a vermifuge action on these parasites, including tapeworms.

Recipe: 200 ml water, 05 cloves. Bring water to the boil.When it boils, turn off the heat and infuse the 05 cloves for ten minutes. Remove the cloves and drink.You can drink this herbal tea as is, or add a little cinnamon, lemon or honey to make it easier to drink. Do not exceed 2 cups a day, and do not consume the beverage for prolonged periods. It may be useful to grind the nails before infusing.

Microbiota and intestinal health

The digestive tract contains no fewer than 1013 micro-organisms, as many as the number of cells that make up the body.This collection of non-pathogenic bacteria, viruses, parasites and fungi makes up the intestinal microbiota or intestinal flora. This group of bacteria has a protective function.The microbiota is involved in digestive, metabolic, immune and neurological functions.If unbalanced, it is conducive to pathologies, in particular autoimmune and inflammatory diseases. The health of the intestinal microbiota is partly linked to diet, since it draws directly from the food we ingest, particularly dietary fiber, and plays a direct role in digestion.

Research has shown that people with many different microbes have better intestinal health and diet than those without much bacterial diversity.

Researchers at the Institut National de la Santé et de la Recherche Médicale ⋅(INSERM/France) first compared the effects of eating a handful of 28 grams of peanuts a day. After six weeks, participants showed an increased abundance of Ruminococcaceae: a group of bacteria linked to healthy liver metabolism and immune function.The scientists then analyzed the impact of adding spices.After just four weeks, participants showed an increase in gut bacterial diversity, including an increase in Ruminococcaceae.Adding spices is a way of reducing sodium in the diet, but flavoring food in a way that makes it palatable and, indeed, delicious.

Abel OZIH

Article validated by Kponou Tobossi, NFS Cabinet Manager, Food Hygiene and Quality Specialist