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Upholding a healthy gut begins with the foods you choose, as your dietary choices can either aid or hinder digestive health. While many individuals often turn to probiotics, such as those present in yoghurt, for gut wellness, certain plant-forward additions, particularly herbs, can elevate your digestive support by facilitating digestion and enhancing the effectiveness of probiotics. Recently, Dr. Saurabh Sethi, a physician specializing in internal medicine and gastroenterology from California, shared insights on Instagram on June 5 about three herbs he integrates into his daily regimen for optimal gut well-being. Dr. Sethi is known for regularly providing advice on nutrition and digestion, and in this instance, he highlighted three straightforward yet impactful ingredients that can bolster digestive health.
Turmeric, Yoghurt, and Black Pepper: You may already have turmeric and black pepper in your pantry, but when blended with yoghurt, they create a powerful combination that is gut-friendly. Dr. Sethi incorporates this blend into his evening routine to address gut inflammation. "I include turmeric in my evening yoghurt, as it contains curcumin, which has been linked to a reduction in gut inflammation. Don’t forget to add a dash of black pepper for optimal absorption," he suggested. The presence of black pepper increases the bioavailability of curcumin, allowing the body to more effectively absorb and utilize its anti-inflammatory properties.
Ginger in Evening Tea: Ginger has a long-standing history in traditional herbalmedicine due to its calming effects, particularly on digestion. Dr. Sethi adds ginger to his evening tea to enhance gut health and alleviate typical digestive issues. "I add ginger to my evening tea—ginger possesses anti-inflammatory properties and can help manage nausea," he pointed out. This simple addition to tea allows one to take advantage of ginger’s natural benefits while relaxing at the end of the day.
Unsweetened Fennel Seeds: Among his preferred gut-supportive options, Dr. Sethi highlights unsweetened fennel seeds for their notable digestive effects. He consumes them after dinner to promote digestion and lessen bloating. "Fennel seeds have anethole, which can alleviate bloating and gas by relaxing the muscles in the gastrointestinal tract," he explained. Fennel seeds have been employed as a natural remedy for centuries to ease digestive troubles, with anethole known for its ability to relax gut muscles and enhance motility.
By integrating these natural offerings—turmeric with yoghurt and black pepper, ginger in tea, and fennel seeds following meals—you can foster a balanced and healthy gut.
