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Refresh Your Gut With the Best Spices for Digestion

Those of us who reside in the northern hemisphere are currently emerging from the slow, warming vibes of winter indoors. We are so ready for longer days full of warmer weather and some fun in the sun. Chances are, you’re eager to remove your winter layers and try on a fresh new look with the changing of seasons - and we are too! 

But don't forget to check in with your body to help facilitate a smooth transition into the brighter, higher energy flow of springtime. This includes a reset and refresh of your gut's microbiome. We often focus our attention on warming foods in the colder months and, if you eat with the seasons, you indulge in rich and hearty meals abundant in traditional fall staples. But as the air warms and your daily rituals morph, your body needs its own change of pace to match your unique lifestyle.

If you neglect this facet of personal housekeeping, you risk leaving your gut behind in the dark days of winter.

How Spices Can Help Your Digestive System

Whether your gut is easily bogged down by heavy winter meals or you're just not feeling one hundred percent yourself, there are so many ways to be proactive about feeling your best in every season of life. This is especially true if you are already aware of your own digestive issues. Certain spices can help address issues like inflammation and sluggish operations in the digestion department. Adding a few choice spices to your everyday cooking is an assured way to reap the benefits of these natural medicines. The best part about cycling in a new phase of nutrition is that it's simple to incorporate into your daily life.


Coriander, Cardamom, Turmeric, Ginger, Cinnamon, and Fennel


6 Spices for Gut Health and Digestion

Nature provides us with many tools for nourishing our bodies the way they deserve to be. Keeping these recommended spices handy for your springtime cooking is a powerful way to boost your digestion and keep your gut feeling fresh.

1. Coriander 

Harvested from the Coriandrum sativum plant - which is the same plant that gives us cilantro - coriander is derived from the dried seeds of this pro-digestive system plant. Coriander helps to stimulate the secretion of bile in your liver along with other digestive enzymes1. This boosts the digestive process helping to move things along throughout your digestive tract. It is also a great natural binder, helping bind to heavy metals in the body and removing them from our system. 

Add coriander to your favorite soup recipes or use it as a flavor booster with your go-to meat in each of your meals. 

2. Cardamom

Cardamom originates from India and can really add some pop to your cooking. This spice pairs well with both savory and sweet dishes and offers a variety of digestive benefits. Antioxidants found in cardamom contribute to the anti-inflammatory properties it’s known for. This in turn can relieve digestive discomfort, nausea, and even vomiting2

Cardamom pairs well with almost any meat or can add a twist to your favorite baked goods that include warm spices like cinnamon or nutmeg. 

3. Turmeric 

Turmeric is popular for helping reduce symptoms of arthritis, anxiety, and muscle soreness from exercise because of the active ingredient known as curcumin. This compound is what gives turmeric its potent anti-inflammatory properties3. Because of this strong superpower, turmeric is also beneficial in helping reduce inflammation in the gut to assist in improving IBS symptoms. Most importantly, turmeric can lower the severity of stomach pain associated with IBS. It’s no wonder to us that turmeric is known as the golden spice!

Turmeric can be a tasty addition to your breakfast whether you’re an omelet, scrambled egg, or frittata person.

4. Ginger 

If your mother ever suggested ginger tea to help with stomach aches, be sure to call her and thank her - she was onto something special. Ginger is always on the list of gut-approved spices because of its ability to reduce bloating and other side effects of digestive discomfort. Ginger can also be effective in reducing uncomfortable cramping, speeding up digestion, preventing gas build up, and can even alleviate nausea4

Add ginger in your next stir fry or alongside your favorite fresh fish.

5. Cinnamon 

Not just for baking sweets! Cinnamon has powerful antioxidant and anti-inflammatory properties that can soothe your gut and help relieve digestive discomfort. The use of cinnamon dates back to almost 2800 BC because of its ability to reduce flatulence and abdominal pain related to digestive upset5. Scientists are discovering more superpowers of cinnamon to include improving the symptoms of Irritable Bowel Syndrome. 

Enjoy a dash of cinnamon on sliced apples, chia seeds pudding, or your morning oats!

6. Fennel 

If you’ve ever used fennel in your cooking, then you’re familiar with that licorice-like taste of this spice. It’s related to both cumin and anise and can help reduce the discomfort of bloating. The most common use of fennel is to help reduce inflammation in your bowels along with decreasing the build up of bacteria that causes gassiness6. Those who live with IBS can reap extra benefits from adding fennel to their diet. Due to the antibacterial properties, studies show that fennel can prevent the growth of harmful harmful bacteria and yeast, including Candida7.

Enjoy the fresh crunch of fennel in your next Spring salad or use the seeds to add flavor to your favorite soups!


 OWL Reset - broth and hemp mylkshakes


OWL Reset Cleanse

Not so confident in the kitchen? No problem, we have your back! The OWL Reset Cleanse is a convenient and delicious pathway to adding these healing spices into your daily eating patterns. Inside each jar of Broth Elixir is one or more of our digestive boosting spices, including ginger, turmeric, coriander and fennel. Our hemp seed Mylkshakes are packed with powerhouse healing ingredients that soothe your gut, including ginger, turmeric, and cinnamon.

Spice Up Your Health  

There is no wrong way to spruce up your meals - spices are the tastiest and easiest way to add both flavor and healing to any dish. Or turn to the nutrition experts at OWL to help you on your way to a fresh new digestive state that you can take with you into the Spring season. 

Julie Weller

Julie is a self-made writer on a forever journey of fitness and health. As a high school music teacher, she has seen and experienced the challenges of maintaining good health while simultaneously balancing a career and healthy relationships.

Julie has always lived a healthy and active lifestyle. She loves the outdoors, hiking, and camping. Over the years she has continued to learn smarter and better ways to take care of her body while continuing to do the things that make her smile. Naturally, all of her teacher friends wanted to know how she did it - what was her secret?

Julie found herself explaining over and over everything she'd learned in her research, and sharing her experiences through trial and error. Her friends would take her advice, try some new things, and then come back to ask how to take it to the next level.

"You should charge for this kind of information!" Became a constant phrase, and so began her career of writing to share her knowledge with the world through health and wellness companies looking to spread healing and healthy habits within their communities. Now Julie gets to combine two of the things she enjoys most - writing and wellness - and use them to affect change in a real way.

When not making music with her kiddos, or writing wellness tips for a higher quality of life, you can find her reading, hiking, drumming, and fitnessing


  1. The efficacy of an herbal medicine, Carmint, on the relief of abdominal pain and bloating in patients with irritable bowel syndrome: a pilot study - PubMed (nih.gov)
  2. Chemical and Biological Evaluation of Essential Oils from Cardamom Species - PMC (nih.gov)
  3. Targeting Early Atherosclerosis: A Focus on Oxidative Stress and Inflammation - PMC (nih.gov)
  4. The Effectiveness of Ginger in the Prevention of Nausea and Vomiting during Pregnancy and Chemotherapy - PMC (nih.gov)
  5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4466762/
  6. Anethole and Its Role in Chronic Diseases - PubMed (nih.gov)
  7. Inhibitory effect of different fennel (Foeniculum vulgare) samples and their phenolic compounds on formation of advanced glycation products and comparison of antimicrobial and antioxidant activities - PubMed (nih.gov)