If your digestion has been feeling a bit off—whether it’s bloating, nausea, or general tummy discomfort—you might be surprised at how powerful your kitchen cupboard can be. Herbs and spices for gut health have been used for centuries, and there’s good reason why. From soothing an irritated gut lining to supporting the digestion of tricky meals, these culinary staples do more than just flavour your food.
There are literally hundreds of herbs and spices that can support healthy digestion, but today I’m highlighting a few easy-to-use favourites that pack a punch when it comes to gut health.
Why Use Herbs and Spice for Gut Health?
Some herbs stimulate the production of bile—a substance made by the liver and stored in the gallbladder that helps your body break down fatty foods. Others work to soothe and repair the gut wall, reduce inflammation, or ease gas and bloating. Many have antimicrobial properties too, helping you tackle unfriendly gut bacteria without disrupting the delicate balance of your microbiome.
And as a bonus? They taste amazing and are easy to include in teas, soups, or everyday meals.
Here are four of my go-to herbs and spices for digestion:
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It’d be impossible to include all you need to know in one blog, but the programme will have all you need to know to ensure you’re soothing your digestive system, whilst eating delicious and filling foods.
Fennel
In many Asian cultures, fennel seeds are chewed after meals to support digestion—and with good reason. Whether in tea form or chopped up in a soup, fennel is a wonderful herb for relieving bloating and calming an upset stomach.
Studies show fennel has antibacterial, antifungal, and anti-inflammatory properties. It may help reduce gas, ease cramps, and rebalance your gut flora—all useful if your tummy’s feeling off.
Chamomile
Chamomile is one of my absolute favourites. I always have a box in the kitchen for when I need to unwind or help my body settle.
But beyond its calming effects, chamomile is brilliant for digestion. If you’re experiencing bloating or mild stomach aches, try sipping a few cups in succession. Animal studies have shown it can reduce inflammation, ease diarrhoea, and even prevent the development of stomach ulcers.
Ginger
A well-loved remedy for nausea, ginger is known to help with everything from morning sickness to travel queasiness. It’s also great for bloating and sluggish digestion.
Fresh ginger makes a warming tea when steeped in hot water, or you can toss it into curries, soups, or stir-fries. You can also use dried ginger or ready-made ginger teas—it all counts when it comes to using herbs and spice for gut health.
Cumin
Cumin doesn’t just add a rich, earthy flavour to food—it also boosts digestive enzyme activity and helps your body produce more bile. This makes it particularly useful if you tend to feel heavy or uncomfortable after fatty meals.
Interestingly, people with IBS have reported improvements in symptoms when taking cumin supplements. It’s no coincidence that cumin features heavily in dishes with legumes and pulses, like lentil dhal and chilli—foods that can be hard to digest for some.
Why These Herbs and Spices Work
You might notice a theme here: many herbs and spices traditionally served with gas-producing foods (think beans, lentils, rich meats) aren’t just there for flavour—they help your gut process these foods more efficiently. That’s the beauty of time-tested food wisdom.
Here’s a simple recipe to try: a warming lentil dhal made with ginger, cumin, and turmeric—perfect for supporting your gut while giving your tastebuds a treat.
Final Thoughts
When it comes to soothing everyday digestive issues, herbs and spices for gut health are simple, natural allies. Whether you enjoy them in teas or blend them into your meals, they offer gentle but effective support for your digestive system.
And if your digestion is really playing up and you need a bit more help, I’d love to invite you to a FREE 30-minute Gut Healing Breakthrough Call. It’s a friendly, no-pressure chat where we can explore what’s going on and what might help.
If you would like to speak to me about any aspect of your gut health, then please use this link to book into my diary for a FREE 30 minute chat so I can find out more about what is going on for you. Alternatively please use the ‘Learn More’ link below.
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