My Three Favorite Spices for a Strong Gut-Immune System

We so often look to supplements to amp up our immunity during cold and flu season but common kitchen spices carry multiple health benefits and help in ways that go beyond just one specific vitamin or mineral. My favorite spices to use for immune health are those that also help support the gut since most of our immune system - the GALT system - lives in our digestive tract. Using spices as a supplement is safe and an amazing way to get your meals and your health out of a rut!

Turmeric

Used liberally in curries and in Indian and Middle Eastern dishes, turmeric’s bright golden hue belies it’s grounding and soothing taste profile. Curcumin, the active compound in turmeric, offers a broad spectrum of immune system benefits including reducing bad gut bacteria and supporting antibacterial, antiviral, antifungal, antioxidant and anti-inflammatory actions. Notably, the ability of curcumin to inhibit virus entry into cells and disrupt virus replication and signaling pathways have made it a prime focus of study for researchers in the COVID-19 pathogenesis. Curcumin is also known to help reduce pain so turmeric is a great daily choice for women who tend to struggle with joint pain and body aches.

To optimize turmeric’s benefits, it is important to pair turmeric with black pepper and a healthy fat . Adding turmeric to your favorite grain or bean dish with a dab of butter, ghee or oil and seasoning is an easy way to add in to your daily routine. Alternately, many women enjoy winding down their day with a relaxing golden milk latte.

Ginger

Many of us turn to ginger when we have a cold or sip ginger tea after dinner for digestion but did you know that ginger has over 115 bioactive compounds that benefit digestion and overall health? Ginger collects in the gut and helps move digestion along so that gas doesn’t have time to build up which also helps prevent bad bacteria from growing and multiplying in the gut-immune system. In addition, ginger helps to prevent viruses from replicating in the respiratory tract. Women who experience digestive issues including reflux, nausea and bloating as well as women with severe menstrual pain can also benefit from enjoying ginger daily.

Ginger has been found to be more powerful in liquid form so a potent ginger tea or ginger shot may be most helpful.

Garlic

Garlic is most powerful by helping the body increase the number of T (immune) cells in the body. The health-promoting fibers in garlic help to promote good gut microflora. People who enjoy garlic daily have been found to have a lower chance of catching a cold and fewer, less severe symptoms when they do catch a virus.

For women with thyroid issues, blood sugar issues or higher blood pressure, trigylcerides or cholesterol, garlic can also support better overall health. Garlic may not be a great option for those who struggle with gas and bloating as it is high in fermentable fiber (which makes it so powerful!).

Crushed garlic has been found to be most potent so make sure to chop and let sit for a few minutes before adding it to your cooking. Or you can try this garlic lemonade inspired by one of my favorite herbalists Dr. Aviva Romm.

And my favorite slow cooker Thai chicken curry recipe to integrate ALL of these amazing spices in one fell swoop!

While daily use of these spices can be beneficial for overall women’s wellness, sometimes supplemental levels in a capsule or tincture form may be needed to achieve therapeutic benefits.