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Culinary Herbs and Spices that may aid digestion
Cinnamon is a lovely spice to add to food. Not only does it improve digestion and reduce IBS symptoms for some people, but cinnamon can also help to balance blood sugar levels. It can be added to sweet and savory dishes, used in herbal teas or taken as a Cinnamon supplement. Cinnamon sticks are good to use when making your own drink. Try combining with other spices such as a piece of licorice or with slices of apple. These teas are best given at least 5 minuets to infuse. Place a cover over the top to keep the heat in or brew in an insulated cup. (CAUTION: Use licorice in moderation as excessive consumption can have side effects including raised blood pressure. See NHS info) For convenience there are some lovely, warming, teas available such as Pukka 3 cinnamon.
Fennel may help with flatulence, gas, intestinal spasms and IBS symptoms. The fennel plant is similar to celery and can be used in salads or steamed. Oven baked fennel makes a tasty accompaniment to lamb, fish, chicken or vegetarian and vegan meals. Fennel seeds can be ground and added to many dishes. Fennel as a herb or vegetable is especially good with fish. Fennel tea (made from the seeds) is delicious and soothing, simply add seeds to an infuser or teapot. For a tastier cup crush the seeds first. Try Pukka 3 fennel tea either hot or chilled.
Turmeric is rich in curcumin which has anti-inflammatory properties and is particularly useful for inflammation in the digestive system. Turmeric also helps with fat digestion along with supporting the liver. Turmeric can be added to meals such as rice, curries and stews. Studies have shown benefits of taking 1 to 3 grams of powdered turmeric daily. This is quite a lot to consume and supplement can be taken. Pukka Turmeric Gold tea is a delicious way to consume a little extra turmeric. Try it chilled with ice and a slice of lemon.
Ginger root has long history of use for supporting digestion. It stimulates digestive enzymes, and helps reduce flatulence, gas and intestinal spasms. Ginger may help those who experience indigestion, as well as IBS-type symptoms of bloating, gas and pain.
Mint has been shown to help soothe the abdomen and ease digestive discomfort reducing IBS symptoms. It can act as an anti-spasmodic, helping to relax the muscles of the intestines and relieve cramps. Mint is also believed to reduce flatulence and gas. It is commonly taken in the form of peppermint oil capsules and found in over-the-counter indigestion or IBS remedies. Sip hot mint tea made from the fresh leaves. Fresh mint can also be enjoyed in salads, tzatziki, or of course as an accompaniment to lamb dishes. It adds flavour to home-made vegetable or fruit smoothies. Pukka 3 mint tea makes a refreshing change from tea or coffee. It is good hot or chilled.
Ginger is also commonly used to help reduce nausea, including motion sickness and pregnancy nausea. Ginger is a particularly good choice in winter because of its warming properties. Add fresh ginger to soups, stews and stir-fries, vegetable smoothies or juices, or make a fresh ginger tea by grating or slicing ginger and adding to hot water. Other herbs or lemon can be added for variation. Pukka 3 Ginger tea is a lovely warming drink. The sachets are easy for when you are out and about and it also contains some turmeric.