Two separate studies by Penn State University found that a handful peanuts and a few drops of herbs or spices can give your stomach a healthy boost.
There are There are billions of microorganismsLiving in the human stomach, intestines, and colon, there are hundreds to thousands of species. Viral infections, and fungi. They are collectively known as the gut microbiome. Scientists recognize their importance for our health. ThinkConsider it a supporting organ.
The composition of one’s gut can be affected by diet, exercise, medication, and other factors. This means that each person’s gut community will be unique.
Your gut microbiome can become a breeding ground for harmful microbes if it isn’t properly nurtured and fed. Symbiotic microbes are more adept at tasks like digesting food and repairing our immune system.
Scientists are still trying out to determine what characteristics make the best gut communities. However, as their research advances, they are beginning to have a better understanding.
“Research shows that people who have many different microbes are more healthy and have a better diet than those who don’t.” explainsPenny M. Kristerton, nutritionist
Although we tend to think about diets in terms primarily of the basic ingredients, like meats and vegetables, there is a lot of variation in how we add flavor to our meals.
Kris-Etherton, Penn State’s colleague, and others were among the first to examine the effects of herbs and spices upon the composition of the human stomach.
54 adults at high risk for cardiovascular disease participated in the four-week-long randomized controlled-feeding study.
The trial required everyone to stick to the same basic menu. This was to represent the American diet. Participants were asked to add either 3.3g or 6.6g of spices to their meals.
The spice mix included ginger, turmeric, ginger, cinnamon, cumin and turmeric as well as rosemary, oregano and basil. In the meantime, the control group was asked not to use any of these spices.
The results of fecal samples taken prior to and after the experiment show that diets rich in spices have higher levels of bacterial diversity.
“It is so easy that people can do it,” Says Kris-Etherton.
“The American diet is far from perfect, so adding herbs or spices could be beneficial for everyone.” It can be used to reduce sodium intake and enhance the flavor of foods, making them more palatable and delicious.
Recent research has shown that spices and herbs are natural prebiotics that support healthy bacteria in the gut.
2019: A double-blinded, placebo-controlled pilot StudyThe results of a 5-gram capsule containing a spice blend that contained cinnamon, ginger, black pepper, cayenne pepper, and oregano were shown to trigger changes in the gut microbiome. These changes occurred within weeks.
The spice mixture was not as well-known in the newer study and was included directly into participants’ daily meals.
People who ate moderate and high quantities of spice (equivalent to approximately a 3/4 teaspoon per person per day and about a 1/2 teaspoon per person per day) had a higher amount of gut bacteria. Ruminococcaceae. Although this microbe is more common in healthy adults, its role in the digestive system is not known.
The study participants who ate spices showed lower levels of proinflammatory chemicals in their stomachs. This suggests that they may have an anti-inflammatory effect.
Further research is required to determine exactly which spices affect microbes in the gut and why. But, this supplement seems to be one of many that can help boost certain types of gut bacteria.
Penn State University also recently conducted the first randomized controlled study to examine the effects of peanuts and the microbiota.
The study involved 50 adults who were all following the same diet for six weeks. Participants were offered the option of 28 grams of unsalted, dry-roasted peanuts at dinner, followed by a small amount of cheese and crackers at bedtime.
As with the spices from the previous study, participants who snacked on nuts were found to have significantly higher levels of Ruminococcaceae bacteria at the end.
Scientists don’t know enough about the microbiome in our gut. However, it’s possible to add a little spice to your diet. –It might even be beneficial. It will add flavor, if nothing else.
In 1996, the spice study was published. The Journal of NutritionThe peanut study was published in Clinical Nutrition.
