Adding Herbs and Spices to Your Diet Could Improve Good Health

According to new Penn State research, eating an ounce of peanuts or a teaspoon of herbs and spices every day may improve the composition of gut bacteria, which is an indicator of overall health. Two separate studies conducted by nutritional scientists found that small changes to the average American diet had a positive effect on the gut microbiome.

The gut microbiome is a diverse community of microorganisms found in the human digestive tract. It is made up of trillions of bacteria and plays an important role in regulating various bodily systems, including metabolism and the immune system.

The herbs and spices study, published in The Journal of Nutrition, looked at the impact of adding herb and spice blends like cinnamon, ginger, cumin, turmeric, rosemary, oregano, basil, and thyme to the controlled diets of people at risk for cardiovascular disease. The researchers looked at three doses: 1/8 teaspoon per day, 3/4 teaspoon per day, and 1 1/2 teaspoon per day. After four weeks, participants' gut bacteria diversity increased, including an increase in Ruminococcaceae, most notably with medium and high doses of herbs and spices.

"It's such a simple thing that anyone can do," Kris-Etherton said. "The average American diet is far from ideal, so I think everyone could benefit by adding herbs and spices. It's also a way to reduce sodium in your diet while flavoring foods to make them more palatable and, in fact, delicious! Taste is a major factor in why people eat the foods they do."

The increase in Ruminococcaceae and bacterial diversity was viewed positively in both studies, as scientists continue to learn more about the relationship between the gut microbiota and a variety of health factors ranging from blood pressure to weight. Kris-Etherton, on the other hand, is quick to point out that more research is needed to fully comprehend the implications.

The McCormick Science Institute funded this research. The study was also funded by the NIH's National Center for Advancing Translational Sciences. The Howard Hughes Medical Institute's Pre College and Undergraduate Science Education Program, as well as the National Science Foundation, provided computational resources for the study.