DIGESTIVE HERBS AND SPICES GUIDEANDREA DAHLMAN NTP RWP

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WELCOMETIME TO SPICE (AND HERB) THINGS UP

I am so excited to be on this gut healing journey with you!

My name is Andrea Dahlman/digestive expert and I developed this Digestive Herbs & Spices Guide with you in mind because I’ve been there.

I’ve been that girl who struggled with energy and who was always sick from digestive issues. I’ve been on the couch or in the bathroom after a meal because NOTHING seemed to appease my body. It is no fun to struggle with digestive distress.

So if you are currently stuck in that never-ending health rut like I was...you’re going to love the easy to add herbs and spice suggestions included here that will support your digestion while adding interest to foods you are already eating.

Need more help?

Join my FREE 7 DAY Let’s Get Gutsy Digestive Reset! Starts on May 20th

OR

Need more personalize care? You can schedule a free Gut Healing Strategy Session with me by going directly to my calendar link: Discovery Call Strategy Session

Join my FB Community focused on Digestive Health: Fork to Flush

To your health -

Andrea Dahlman NTP RWP

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USING CULINARY HERBS AND SPICES

If you are struggling with digestive health – consider adding herbs and spices to your dishes.

Every herb and spice has several phytonutrients giving each numerous benefits. These can include benefits to the digestive tract where each culinary herb plays a role in supporting the GI tract.

The strong aromatic flavour of herbs and spices stimulates the palette and the digestive juices.

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ANTIMICROBIALS AND GOOD BACTERIA

Many herbs have antimicrobial properties. These herbs can be helpful when working to minimize opportunistic and harmful bacteria in the GI tract.

Natural antimicrobials will not interfere with good bacteria.

Consuming herbs in food everyday aid inhibition of bad bacteria. This prepares our bodies to prevent health issues.

Cooking with herbs is an

easy way to support your good

bacteria.

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HERBS TAKE POWERFUL ACTIONS ON BIOFILMS AND BAD BACTERIA

Bad bacteria can form biofilms, which are polysaccharides (starches) and protein substances that become mineralized with calcium and other minerals.

Bioflims build on the body surfaces including the gut lining, and can protect bad bacteria from the immune system, antibiotics, and other bacterial species (such as good bacteria).

Think of a biofilms like a bad bacteria secret fortress where they hide to survive. In order to address some of these strains we have to destroy their secret fortress.

Herbs such as oregano, basil, rosemary, thyme, turmeric, and ginger can also prevent biofilms from forming.

If biofilms are left unaddressed the body is not able to clear out harmful bacteria.

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FORMS AND CATEGORIES OF HERBS AND SPICESHerbs can be delivered into the body several ways:

Supplemental (often not whole herbs and spices -standardized extracts) – many of them are being studied.

Tinctures – herbs and spices soaked in alcohol (not used for cooking.) Used much like supplements would be.

Essential oils – one of the most potent form of herb or spice (if taken internally confirm it is safe for consumption/food grade)

When cooking with herbs and spices choose:

Dried– If substituting dried for fresh in recipes use twice as much. Caution that dried can lose flavor and potency over time.

Fresh – these add lovely flavors

The herbs that fall into these categories are them most helpful to the digestive tract.

Antimicrobial – these herbs/spices have the ability to clear out harmful and dysbiotic flora without disturbing the good bacteria.

Stimulants – these herbs/spices aid digestion and other aspects of GI tract function. Improving health of the digestive system.

Let’s move onto the top herbs for digestion.

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PEPPER

Stimulates the taste buds which signals the stomach to secret hydrochloric acid for digestive breakdown of foods.

Helps prevent the formation of gas

Promotes sweating and urination.

Is an antioxidant and antibacterial.

It is also an anti-inflammatory.

Aids the absorption of other nutrients.

Try this recipe with black pepper:

http://www.pbs.org/food/recipes/black-pepper-beef/

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OREGANO

Antimicrobial and anti-inflammatory – may protect against cancer and may help with diabetes type II.

Helps with IBS and diarrhea, soothes muscle cramps and stomach pain, ease gas and bloating, and helps stimulate gastric juices.

Inhibits bad bacteria, yeast and fungus while not harming the good bacteria.

Major Antioxidant.

Try this:

Oregano + Chicken: Roasted, baked, poached or grilled — any way you want to cook your chicken, oregano can make it taste even better. Whisk minced oregano into a marinade or stuff whole sprigs inside the chicken before roasting.

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DILL AND PARSLEY

Dill stimulates gastric juices, bile production and aids peristalsis.

Has anti-microbial properties including being an anti-fungal.

Can act as a diuretic and flush out toxins and has anti-cancer and antioxidant properties.

Parsley aids the kidneys and helps flush toxins and prevent kidney stones – also improves elimination through colon.

Relieves gas and bloating, has anti-inflammatory properties, and improves the digestion of fat and protein.

Try this recipe:

https://www.thekitchn.com/recipe-salt-and-vinegar-cucumbers-258309

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THYME

Supports the good bacteria and inhibits bad bacteria.

Helps with smooth muscles contractions, aids gas and bloating.

Antimicrobial, antispasmodic and an antioxidant.

Helps to prevent production of excess bile, mucous and gastric juices.

Relieves pain in the intestinal tract.

Has anti-cancer properties.

Balance your hormones with thyme:

https://draxe.com/homemade-hormone-balance-serum/

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BASIL

Antibacterial and anti-inflammatory - includes helping with IBS.

Can aid cholesterol and improve circulation.

Is helpful for acne and skin issues.

May help stabilize blood sugar.

Helps with nausea and cramping.

Aids digestion.

Make PESTO!

INGREDIENTS

2 cups fresh basil leaves, packed

1/2 cup freshly grated Romano or Parmesan-Reggiano cheese (about 2 ounces)

1/2 cup extra virgin olive oil

1/3 cup pine nuts (can sub chopped walnuts)

3 garlic cloves, minced (about 3 teaspoons)

1/4 teaspoon salt, more to taste

1/8 teaspoon freshly ground black pepper, more to taste

Full recipe:

https://www.simplyrecipes.com/recipes/fresh_basil_pesto/

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CINNAMON AND FENNEL

Cinnamon helps with a sluggish digestive system.

Relieves gas, bloating and flatulence.

Increases appetite, soothes muscles and aids contractions.

Anti-microbial including anti-fungal (inhibits h pylori).

Add cinnamon to coffee, sprinkle on sweet potatoes or sliced apples.

Fennel has been shown to help with colitis and IBS.

Chewing fennel seeds is a traditional method to help secrete gastric and digestive juices and it gets rid of bad breath.

It has several anti-inflammatory phytonutrients that can ease stomach pain and help babies with colic.

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GINGER, CLOVES AND NUTMEG

Ginger inhibits nausea and indigestion.

It also soothes inflammation in the GI tract and studies show it may be helpful for colorectal cancer.

A combination of honey and ginger inhibits superbugs and it is also anti-fungal.

Immune System Boosting Ginger root tea:1 1-inch piece fresh ginger root, scrubbed2 cups filtered water1 teaspoon dried oregano1 to 2 tablespoons honey, to taste

Bring to boil and let steep for 10min, strain before drinking.

Cloves, known as “thieves” is anti-microbial and is used for yeast overgrowth and parasites.

Relieves, gas, bloating and flatulence.

Aids smooth muscle functioning.

Nutmeg is similar to ginger and cloves for the GI Tract.

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CORIANDER AND CILANTRO

Coriander is from the seed of the cilantro plant and cilantro are the leaves of the plant.

One study found that people suffering from IBS saw significant improvement taking coriander for eight weeks versus a placebo.

It acts like an antispasmodic drug and relaxes the gut muscles.

Grapefruit Coriander Fennel Bites [Vegan, Gluten-Free]

Ingredients

4 large fennel bulbs, sliced into 1/2 inch pieces, reserving fronds

Juice of 1 grapefruit

1/2 tsp. grapefruit zest

1 cup ground macadamia nuts

1 tsp. coriander

1/4 tsp. sea salt

Get the full recipe:

https://www.onegreenplanet.org/vegan-food/recipe-grapefruit-coriander-fennel-bites/

Cilantro is anti-bacterial and aids nausea, gas, bloating digestion and heartburn.

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CUMIN

Cumin contains cuminaldehyde which activates the salivary glands breaking down food to prepare it for digestion.

It also contains thymol which prevents food from fermenting in the digestive tract.

Cumin also stimulates the release of bile and digestive enzymes and helps with gas, bloating, indigestion, nausea, diarrhea and flatulence.

Avocado Tomatillo Dip featuring

Cumin.

Get the full recipe below:

https://www.myrecipes.com/recipe/avocado-tomatillo-dip-with-cumin-pita-chips

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CAYENNE

Cayenne helps with muscle contractions in the GI tract and helps promote the secretion of gastric acids.

It stimulates mucosal blood flow and mucus secretions which helps heal ulcers and the gut lining.

Did you know? 1 teaspoon of cayenne pepper contains:

17 calories

1 gram of fat

2 milligrams sodium

3 grams carbohydrate

1 gram dietary fiber

1 gram sugar

1 gram protein

44 percent vitamin A

8 percent vitamin E

7 percent vitamin C

6 percent vitamin B6

5 percent vitamin K

5 percent manganese

3 percent potassium

No cholesterol

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TURMERIC

It is a powerful anti-inflammatory and can aid digestion.

It inhibits gastric acid and helps with ulcers and reflux.

It has strong astringent properties (shrinks tissue) and can help heal the gut lining and prevent leaky gut.

Improves liver function and bile stimulation.

Soothes muscles and helps with cramping.

Decreases congestion and inflammation of the mucous membranes.

TURMERIC MILK Recipe:

https://www.allrecipes.com/recipe/236294/haldi-ka-doodh-hot-turmeric-milk/

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MARJORAM

Anti-bacterial, anti fungal, and antiviral

Increases digestive enzymes and saliva

Calms the stomach and improves appetite

Helps with stomach and intestinal cramps

Relieves diarrhea and constipation

Anti-inflammatory

Reduces stress, anxiety and insomnia

Best herb for slow motility!

Marjoram tea: 1 or two ground tsp in8 oz (225 ml) boiling water and steep for 15 minutes. Drink 2-4 cups over two hours to stimulate digestion

Add to soups, salads, sauces and meat dishes.

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PEPPERMINT

Mint contains menthol which helps fight the common cold and can help with allergies by acting as a decongestant.

Can aid with digestive upset by increasing bile flow which can speed up digestion.

Also is helpful for IBS discomfort.

Best herb for gas and gas pain.

Aids tooth and oral health.

Spearmint also helpful but not as effective.

My favorite peppermint essential oil:

https://vibrantblueoils.com/product/peppermint-5-ml/

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SAGE

Help with mild gastrointestinal issues and can sooth the gut lining.

It is antifungal and antibacterial and can help with intestinal infections and may help with diarrhea.

Helpful for throat infections, and oral health.

Beneficial for the liver and helps with nausea caused by excess bile.

Try this recipe:

http://therunawayspoon.com/blog/2010/02/pork-sage-and-apple-burgers/

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ROSEMARY

•Relaxes the smooth muscle of the GI tract

•Stimulates appetite, bile and gastric juices

•Helps gas, bloating and constipation

•Reduces colon tissue lesions for colitis and has analgesic and anti-inflammatory properties

It is also an antimicrobial and an antioxidant

It is also a high source of cysteine which can convert to glutathione – which protect the gut lining (as is oregano and turmeric)

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USING HERBS

With all herbs and spices – if you have allergies, be sure to check to make sure they are not in the same family as allergic substances. For example chamomile and ragweed belong to the same family.

Also sniff the herb first – although there are exceptions –you probably won’t like the taste if you don’t like the smell. Don’t sniff too much – it will make you sneeze.

If cooking is not your thing, then all these herbs and spices can be made into a tea – one teaspoon herb to one cup water.

Consider adding an herbal tea after a meal.

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GETTING STARTED

Always start small when adding to your recipes, sample and then add more if desired.

Experiment and combine – having more than one herb/spice per dish increases the benefits to the GI Tract and digestion.

Understand that the smell and taste mean something to YOU –what herbs you like may have the most benefit to you.

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FINAL THOUGHTS

We’ve recently become a culture of convenience foods where chemicals and artificial flavors have replaced herbs and spices and now find we are lacking them in our diets.

It is not fully understood how the sense of smell and herbs/spices increase signaling in the body and improve digestive function but this is a focus of ongoing research. But we do know using them will aid digestion with all foods and boost intestinal function and improve gut health.

I hope you find some new herbs and spices to try and experience well-supported digestion as a result!

Yours in health,

Andrea

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