The Best Spice for Better Gut Health, Says an RD

If you’re on a mission to improve your gut health, you’ve likely stocked up on ingredients rich in fiber (like fruits and vegetables) and fermented foods (like yogurt and sauerkraut). But what about spices? Though typically used for flavor and color, spices can also offer impressive health benefits, including those that involve the gut. Ahead, a registered dietitian names the best spice for gut health, including why it’s so good and ways to enjoy it in recipes.

Best Spice for Gut Health

When it comes to gut health and spices, turmeric is worth calling out, notes Kristen Lorenz, RD, registered dietitian.

This is mainly due to turmeric’s ability to fight inflammation, which can be traced to curcumin—the primary compound in the spice. “Curcumin helps protect the gut lining by reducing inflammation,” explains Lorenz. This is key, because the gut lining is responsible for absorbing essential nutrients while keeping toxins and bad germs out of the digestive tract. “The anti-inflammatory effects of curcumin (and therefore, turmeric) also help reduce the risk of inflammatory digestive conditions, such as inflammatory bowel disease (IBD) and leaky gut syndrome,” adds Lorenz.

Turmeric also benefits gut bacteria, a crucial factor of top-notch gut health. “[It promotes] the growth of beneficial bacteria, like Bifidobacterium and Lactobacillus, while inhibiting harmful pathogens,” shares Lorenz. “This dual-action helps maintain a balanced gut ecosystem, which is important for digestion, nutrient absorption, and immune regulation,” she adds. What’s more, a balanced microbiome further reduces the risk of inflammatory gut conditions, as noted above.

Finally, the golden spice stimulates the production of bile, a yellow-green liquid made by the liver. “Bile is crucial for breaking down fats and absorbing fat-soluble vitamins, which include vitamins A, D, E, and K,” says Lorenz. Additionally, “increased bile flow helps maintain a healthy microbiome by reducing harmful bacteria in the small intestine and supporting digestion,” she continues.

Despite these perks, it’s worth mentioning the nuances of turmeric’s gut-related benefits. “Adding turmeric to your diet can be a valuable part of a holistic approach to gut health, but it won’t be a magic fix,” explains Lorenz. For starters, turmeric is used in such small amounts in food, and its positive effects on the gut are cumulative rather than immediate. More importantly, “Gut health depends on many factors, including fiber intake, hydration, stress management, and diversity [of food] in your diet,” explains Lorenz. Still, turmeric can lend a hand, especially when paired with other gut-friendly habits like eating pre- and probiotics, getting enough fiber, and reducing your intake of highly processed foods.

How to Eat More Turmeric  

As a spice, turmeric is meant to be used in small amounts in recipes—but it can certainly pack a punch of flavor, color, and nutrition. Here’s how to eat more turmeric to benefit your gut and overall health.

Add Turmeric to Hummus

For a unique take on your standard hummus, incorporate turmeric. “Blend roasted chickpeas, tahini, olive oil, garlic, turmeric, and a pinch of cumin for a vibrant, gut-friendly snack,” says Lorenz. Serve as a dip with raw vegetables, or enjoy it as a spread in sandwiches or wraps.

Blend It in Smoothies

If the earthy bite of turmeric is too intense for your taste buds, try blending it with sweet fruits to balance it out. For example, our Mango Turmeric Smoothie combines turmeric with mango and banana, along with probiotic-packed kefir and black pepper, which supports the absorption of turmeric. Craving a hot drink? Make turmeric tea instead.

Flavor Fried Rice with Turmeric

Elevate your go-to fried rice recipe with turmeric, which will add a golden yellow color and peppery flavor. Enjoy the fried rice as a side dish, or part of an entrée.  

Whisk It in Vinaigrette

The next time you make a vinaigrette, finish it off with a pinch or two of turmeric. It’s especially tasty when added to honey vinaigrette, which will yield a light and bright salad dressing, per Lorenz. Drizzle the vinaigrette on roasted vegetables or a grain bowl for a hearty and flavorful meal.

Cook It with Eggs

You can also add turmeric to scrambled eggs, or to the batter for quiche. The addition will provide both anti-inflammatory and gut-friendly benefits, making it easy to start your morning on the right foot. If you prefer omelets, simply whisk the eggs with turmeric and cook as usual.