In the past few years, chronic inflammatory diseases have been on the rise. Inflammatory response, Immune response and Modulation of the immune system are affected by nutritional imbalance, infections and toxins/irritants. This in turn causes long term damage and irreversible complications if left untreated. It’s no secret that a balanced and healthy diet keeps inflammation at bay. Consuming a diet rich in anti-inflammatory compounds helps in reducing inflammatory symptoms tremendously.
Here are top 10 herbs that you should bank on to bring down the inflammation in the gut.
Commonly known as turmeric, this Indian indigenous plant has been studied extensively due to anti-inflammatory, anti-viral, antibacterial and antioxidant properties. This herb acts on several inflammatory mediators such as cytokines and enzymes involved in autoimmune diseases. Moreover, it has a potent antioxidant action by acting on free radicals which contribute to cellular damage. Curcumin has also been reported to reduce symptoms such as excessive bloating, abdominal pain commonly associated with gut inflammation.
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Ashwagandha is an ancient herb that is used in both Ayurveda and Unani. This herb has anti-inflammatory, antitumor, anti-stress, antioxidant, mind-boosting, immune-enhancing, and rejuvenating properties. It nourishes muscle mass and bone and acts on stress hormones such as cortisol, epinephrine and norepinephrine which when raised cause various gastrointestinal issues. Ashwagandha has a unique property of “enhancing Ojas” which is the enhanced level of the human body and is the end result of properly digested food.
Oregano is a herb that is extensively used in our day-to-day routine. But not many people are aware that it is a phytobiotic which means that it has antioxidant, antibacterial, antifungal, anticancer, and anti-inflammatory properties. Oregano oil is primarily made up of 2 components namely, carvacrol and thymol. These compounds have a hydroxyl group that binds to the cell lining of pathogenic bacteria thus showing an antibacterial action. After being studied extensively, it has been reported that the antibacterial compounds of the oil help in preventing the formation of pathogenic bacterial biofilm present in the intestine. Apart from this, it also helps in regulating the gut bacteria and improving the intestinal barrier which contributes to a healthy gut.
4. Stinging nettle
Commonly used as a wild vegetable, this plant has a peculiar design with spiky leaves belonging to the nettle family. Historically this plant was consumed when there was a scarcity of vegetables and as a fertilizer. Over the past few years due to advancements in technology, this herb has been studied more extensively. The leaves and root contain vitamins (A, C, K, and B), (calcium, iron, magnesium, phosphorus, potassium and sodium), fats and essential amino acids while the seed contains vitamins (A, C, K, B, E), minerals (iron, silicon, calcium, magnesium, manganese, phosphorus, potassium), folic acid and essential fatty acids. It has anti-inflammatory, antioxidant, analgesic, and anti-ulcer properties. Toxins present in the body cause inflammation. The alkaline action of stinging nettle neutralises the inflammation thus causing relief. It also helps in improving nutrition absorption in the stomach thereby preventing toxin accumulation thus reducing inflammation in the gut.
The literal translation of chamomile is “ground apple” due to its distinct floral smell. This tiny flower only produces a maximum of 2% essential oil, but contains more than 120 compounds such as terpenoids, flavonoids, coumarins, tannins and α-bisabolol which exerts an antibacterial action. It has anti allergic, anti-inflammatory, anti-microbial, antioxidant and analgesic properties. It is traditionally used for multiple gastrointestinal conditions such as intestinal gas, ulcers, colic and irritable bowel. It acts by soothing the stomach and relaxing the intestinal muscles due to anti-inflammatory action.
6. Spearmint
A perennial herb, spearmint is usually used to make soothing teas, essential oils and is commonly used as a flavouring agent. This herb contains active compounds such as rosmarinic acid which possesses antioxidant, anti-inflammatory, antibacterial, antiviral, hepatoprotective and immunosuppressant activities. Due to these properties, this particular herb has been used vastly in ancient Iranian and Nepalese medicine to reduce symptoms of indigestion and flatulence disorders.
7. Fenugreek
A staple spice in most Indian households, this spice has many beneficial properties such as antibacterial, aids in lactation, gastric stimulant, antidiabetic and has a liver protective action. The seeds contain non-starch polysaccharides such as saponins, hemicellulose, mucilage, tannin, and pectin. These compounds help in easier digestion and increase the bulk of stool thereby improving the bowel movements and reducing constipation. Apart from reducing digestive symptoms, this herb helps in reducing LDL-cholesterol levels by inhibiting bile salts reabsorption in the colon.
8. Fennel
Fennel is an ancient spice with wide use in the food, pharmaceutical and cosmetic industry. It is consumed in raw, steamed and grilled form in salads and herbal teas. It contains fat, protein, carbohydrates, water, trace minerals such as iron, copper, zinc; vitamins such as A, C, E, K, B and amino acids. Furthermore, it has several beneficial properties such as anti-inflammatory, anti-oxidant, antibacterial, antifungal, antiviral. The essential oil helps in regulating the intestinal smooth muscle motility thus reducing intestinal gas. Apart from this, fennel helps in reducing symptoms of gastritis, dyspepsia, colic and irritable colon.
9. Rosemary
Rosemary is an aromatic plant used as a spice in cooking, as a preservative and for its medicinal properties. Rosemary extracts contain phenolic compounds, rosmarinic acid, camphor, ursolic acid and carnosol. It has antibacterial, antidiabetic, ant-inflammatory and antioxidant effects. Rosemary extract has a gastroprotective action against gastric ulcer. Apart from this it also has a protective action against broad range toxins (mycotoxins). Thus, inhibiting growth of pathogenic bacteria in the gut and reducing inflammation at cellular level.
10. Sage
Sage is an ancient plant used in traditional medicine due to its therapeutic properties to treat gastrointestinal diseases. Sage contains polyphenols and flavonoids, essential oils, tannins and polysaccharides which exert antioxidant, anti-inflammatory, hepato- protective properties. Compounds such as carnosol and carnosic acid exert an anti-inflammatory action on cellular level in cases of gut inflammation by reducing the inflammatory compounds produced by the body.
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