Harvard-trained gastroenterologist reveals 7 herbs he personally uses for good gut health

The gastroenterologist shared that he sips ginger tea in the evening to relax his gastrointestinal tract. (Picture Credit: Pexels)

• Seven herbs like ginger, turmeric, and cumin aid digestion and gut health
• Dr. Saurabh Sethi shares his daily herb routine for improved digestive health.
• Peppermint, fennel, and oregano also help with bloating, gas, and gut balance

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When it comes to digestive issues, there are a number of effective treatments in modern medicine. But it doesn’t have to go that far, as long as you look into your kitchen for simple remedies. These work wonders for curing problems like bloating, gas, constipation, and indigestion.

Backed by science, natural herbs and spices are great for your digestive health. Dr Saurabh Sethi, an AIIMS, Harvard, and Stanford-trained gastroenterologist, shared 7 herbs he personally uses for better gut health and how he incorporates them into his everyday meals.

7 gut-friendly herbs you must have

Ginger

Commonly available in Indian kitchens, it is a powerful anti-nausea and digestion aid that helps food move smoothly through your system. Dr Sethi said, “I sip ginger tea in the evening to relax my gastrointestinal tract.” The beverage is warm, comforting, and acts as a gentle stimulant, especially useful for those with sluggish digestion.

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Turmeric

Turmeric has gained popularity in the wellness world for being rich in curcumin, which is known for its anti-inflammatory benefits and gut-lining protection. Dr Sethi recommended adding a pinch to soup or curries, or making a turmeric latte with black pepper for better absorption.

Peppermint

Peppermint is known for its cooling properties. According to Dr Sethi, “It calms gut muscles and eases gas or bloating. Research even supports its benefits for irritable bowel syndrome (IBS).” How to include it in your meals? “I brew peppermint tea after meals—but avoid it if you get heartburn,” the gastroenterologist added.

Fennel seeds

Fennel seeds are excellent for gut health, as they have compounds which help relax gut muscles, cure bloating, and release trapped gas. Dr Sethi said, “It is a traditional favourite for reducing bloating and improving digestion. I chew a few after meals or make fennel tea.” This helps reduce any discomfort and improves digestion.

Cinnamon

Cinnamon is a naturally potent and therapeutic spice that has been used for medicinal purposes for thousands of years. According to Dr Sethi, it supports healthy gut flora and fights harmful bacteria. It contains powerful antioxidants and anti-inflammatory properties that support overall gut health. The gastroenterologist said he sprinkles it on oatmeal, yogurt, or coffee.

Oregano

Oregano is a nutrient-dense herb that supports overall digestion. Dr Sethi said, “They are packed with antioxidants and natural antimicrobial compounds that help balance gut bacteria.” How to include it in your diet? “I add it to soups, salads, and marinades,” he added.

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Cumin

Cumin not only helps enhance flavour of a dish, but also improves nutrient absorption and digestive health. According to the gastroenterologist, it stimulates digestion and helps with bloating and indigestion, and he uses it in lentils, curries, and roasted vegetables.

FAQs on herbs for gut health:

1. What are gut-friendly herbs?

Gut-friendly herbs are natural plants that help improve digestion, reduce bloating, support healthy gut bacteria, and soothe the digestive tract.

2. How do herbs support gut health?

Herbs can stimulate digestive enzymes, reduce inflammation, ease gas, and promote the balance of good bacteria in the gut.

3. Which herbs are best for digestion?

Common gut-healthy herbs include ginger, peppermint, fennel, cumin, coriander, turmeric, and aloe vera.

4. Can herbs help reduce bloating and gas?

Yes. Herbs like peppermint, fennel, and ginger help relax intestinal muscles and reduce gas and bloating.

5. Are herbs helpful for constipation?

Certain herbs, such as psyllium husk and aloe vera, can support bowel regularity when used properly.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.