A higher level of gut microbiota diversity is associated with better overall health (The gut microbiota refers to bacteria and other types of microbes such as fungi and viruses which live in our gut ).
One of the ways to increase gut diversity is by adding in foods that feed and maintain these different types of microbes.
Adding in herbs and spices is a good way to support gut health and add diversity. Keep a range of dried herbs and spices on your kitchen top as a daily reminder. Here is a small guide on how to flavour your food with spices and make use of them in the kitchen:
Legumes- cayenne, chilli, cumin, parsley, sage, thyme
Stir-Fry- basil, bay leaves, chilli, dill, fennel, garlic, ginger, oregano, rosemary, thyme, paprika.
Salad Dressings- horseradish, chives, dill, mustard, mint, mustard
Fruits- Allspice, anis, cardamom, cinnamon, cloves, ginger, mint
Dessert- Allspice, ginger, rosemary, orange peel, mint, nutmeg
Bread- Basil, coriander, cumin, poppy seed, thyme
Adding in herbs and spices is a good way to support gut health and add diversity.
I have included a simple anti-inflammatory salad dressing using some of these spices below
Tumeric, black pepper, olive oil, apple cider vinegar and cayenne pepper.
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