Gut health is a hot topic, and frankly, for good reason: Your digestive system doesn’t just digest food, it also houses the trillions of bacteria and microorganisms that live in your gut — your very own microbiome. To say this is pretty important would be an understatement.
Whether you suffer from digestive disorders such as irritable bowel syndrome (IBS) or you’re simply a health buff interested in gut health, we’re here to help. If you’re concerned about your gut health, a leading nutritionist who specializes in gut health has revealed the top herbs to add to your diet.
Why is gut health important?
Do you feel moody, tired, fatigued, irritable, or depressed? If any of these sound like something you’ve experienced before, it’s time to take a closer look at your gut health. Feeding and nourishing your gut flora well is not only important for your physical health, but also your mental health.
Research continues to show that the gut has a direct impact on both health and disease, and even suggests that a healthy microbiome plays a role in longevity.,One study found that people who tend to live the longest eat more fiber and, as a result, have microbiomes that resemble those of much younger people. (It’s fair to say that fiver is our favorite F-word!)
“Prioritizing gut health is important for several reasons, including digestive efficiency, immune support, mental health, and mood regulation,” says Jessie Wong, R.D., gut health consultant and founder of Poopedia, a website dedicated to improving stool consistency. “Gut health optimizes the breakdown and absorption of nutrients, ensuring your body gets the essential vitamins and minerals it needs for overall health and function,” she says.
Additionally, gut health is also important for disease prevention and management. “Given that the microbiome is a driver of inflammatory responses, optimizing gut health is critical to preventing the chronic inflammation that occurs in diseases like cardiovascular disease and diabetes,” says Beth Rosen, M.S., R.D., owner of Beth Rosen Nutrition. “Furthermore, a balanced microbiome can help reduce constipation, diarrhea, gas, and bloating in gastrointestinal disease diagnoses,” she says.
Best Herbs for Gut Health
It’s mint! This small but powerful herb is packed with flavor and nutrients in every bite. According to gut health experts, mint is the number one herb to add to your meal plan.
But what makes this popular flavour in toothpaste and chewing gum so great for gut health? Mint reduces inflammation and stomach cramps, and kills harmful microbes, says Wong.
Mint is the general name for a family of plants that give off that refreshing minty scent that we’re all familiar with. Two of the most common mints you’ve probably come across are spearmint and peppermint, but it’s peppermint that you’ve most often heard of in the mint and gut health combination.
In fact, studies have shown that peppermint oil, for example, can help ease digestive discomfort and reduce indigestion in people with IBS, and it has been proven safe to use for short-term relief., “Mint’s antispasmodic properties help relax the muscles in your digestive tract, while its anti-inflammatory and antibacterial properties help balance gut flora,” Wong says.
It’s important to note that the doses used in the study aren’t exactly the same as the mint we use in our kitchens, meaning you can’t just take a single mint leaf and expect to find relief from IBS-related symptoms overnight. However, drinking mint tea has been shown to help ease stomach pain and nausea. If you’re interested in using something stronger like peppermint oil, talk to your doctor before using any supplements to make sure it’s safe for you.
While mint is a great choice, it’s not the only herb that can have a positive effect on your digestive tract. “Other herbs such as ginger, turmeric and fennel can also have a great effect. It’s important to take a holistic approach and include a variety of herbs and foods to support overall gut health,” says Wong.
Tips for adding mint to a healthy diet
You don’t need to see a medical professional to incorporate fresh mint into your healthy diet: “While fresh mint leaves may not replicate the same benefits seen in clinical trials, they still add a refreshing flavor to dishes,” says Wong.
With that in mind, Wong advises her clients to use three to five fresh mint leaves in their recipes. “This is just the right amount to add some freshness and a mild digestive boost to your meal,” Wong says.
Rosen agrees, adding that peppermint can also be brewed as a tea. One thing to remember is to be careful with mint if you have acid reflux, as mint can trigger gastroesophageal reflux disease (GERD), especially if consumed in large quantities. Understanding mint’s effects is important when deciding how to incorporate it into your diet plan: “While it may be irritating for some people with gastroesophageal reflux disease, for others it can help relieve indigestion and nausea,” says Wong.
To get started using mint in your kitchen, you first need to store it properly. Follow these tips for storing fresh mint, whether on your counter or in the fridge. Then try using fresh mint in a variety of gut-healthy recipes, like lemon, cucumber and mint infused water, green jasmine mint iced tea with lemon, or strawberry chicken salad with mint and goat cheese.
Conclusion
Mint is a powerful herb that has proven beneficial properties for gut health. Not only is it an easy addition to recipes during the summer, it’s also a great flavor enhancer for water. Next time you go shopping, stock up on fresh mint and other herbs and spices – your gut will thank you.
