Inflammation has “a bit of a bad reputation lately,” says Sahar Berjis, a registered dietitian, nutrition coach, and the CEO of Inner Health & Wellness. Inflammation is the body’s immune response to threats like infections, cuts, and more—the problem, however, is “chronic inflammation, when that response stays ‘on’ longer than it should,” she says.
Signs of chronic inflammation can range from skin conditions like acne and rosacea to gut health issues, fatigue, and weight gain. Still, combatting inflammation doesn’t always require a total diet overhaul. There’s something simple in our pantries that we can use every day to make a difference: spices.
“Spices contain natural compounds that interact with inflammatory pathways and support digestion at the same time,” says Berjis, adding that while they don’t “shut off” inflammation, they help regulate and balance the response. Here are seven to incorporate into your routine.
“Turmeric has a very strong anti-inflammatory effect,” Zhaoping Li, MD, PhD, center director and division chief of clinical nutrition at the University of California, Los Angeles, previously told Vogue. One reason is that turmeric contains the compound curcumin, which studies have shown has anti-inflammatory, antioxidant, and antibacterial properties, among other benefits. Pro tip for absorbings the spice: Pair it with black pepper.
Packed with eugenol, cloves are excellent for reducing inflammation, fighting oxidative stress, and supporting overall cellular health.
Ginger is rich in gingerols and shogaols, compounds that are anti-inflammatory, antioxidant, and antimicrobial. It’s especially effective in supporting digestion, with Berjis also noting it’s “helpful for nausea, bloating, and calming digestive inflammation.”
Cinnamon is rich in polyphenols, powerful antioxidants that help reduce inflammation and regulate blood sugar levels, making it especially beneficial for metabolic health. It also contains the compound cinnamaldehyde, which has anti-inflammatory and antioxidant properties. For a quick and easy addition to your diet, sprinkle it on your smoothie, coffee, or even on top of a banana, nutritionist Mikaela Reuben previously told Vogue.
With sulfur compounds like allicin, which help with “supporting immune balance and reducing inflammatory stress,” garlic is a great anti-inflammatory spice, says Berjis.
Cumin contains antioxidant compounds that help combat inflammation and support digestion by aiding the body’s absorption of nutrients.
In addition to supporting the absorption of curcumin in turmeric, black pepper is powerful in its own right, containing the compound piperine, which studies have shown to have notable antioxidant and anti-inflammatory effects.
How much of these spices do I need to consume?
Consistency, not quantity, matters most when incorporating these spices into your diet, Berjis says, offering examples like a half teaspoon to a teaspoon of turmeric, a slice or two of ginger in tea, or a dash of cinnamon in the morning. Please, don’t overdo it like that one patient on The Pitt.
“If inflammation is the fire, spices are part of your daily toolkit to gently turn down the heat,” Berjis adds. “It’s about small, powerful choices that add up over time.”
Can you have too much of a spice?
Yes, it’s possible to have too much of a certain spice in your diet, especially if you have any underlying health conditions. Garlic, for example, can aggravate those following a low-FODMAP diet or those with IBS symptoms, Berjis says. Meanwhile, although cinnamon is generally considered safe, cassia cinnamon contains coumarin, a phytochemical with carcinogenic properties that can cause liver damage at high levels.
Even those with a sensitive gut may want to introduce spices more slowly. So, before making any dietary changes, it’s best to talk to your doctor to make the right choices for you.
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