Turmeric and Ginger - 4 Benefits for Gut Health

Turmeric and ginger are two spices widely used in Asian cuisine for their pungent spice and flavor. But, these two roots aren’t just for amping up the flavor of your favorite dishes, they actually have a long history of use in traditional medicine for a wide variety of applications, including antioxidant, anti-inflammatory and cardio metabolic support.

Today, we’ll look at yet another area in which turmeric and ginger may help -- gut health.

How Tumeric & Ginger Support Gut Health

Reduce Inflammation

Turmeric is renowned for its anti-inflammatory properties and ginger, too, also has been shown to support joint function and reduce discomfort.[1]

Both also help to support a healthy inflammatory response and may help to reduce inflammation in the gut by reducing the production of inflammatory cytokines and inflammatory enzymes, including 5-LOX and COX-2.[2].

Combats Oxidative Stress

Excess free radicals and oxidative stress are associated with numerous adverse health outcomes, including those that affect gut health such as inflammatory bowel diseases (IBD) and enteric infections.[3]

Both ginger and turmeric are known for their formidable antioxidant properties. In fact, ginger is surpassed only by pomegranate and certain types of berries in terms of total antioxidant capacity.[4]

Turmeric helps combat oxidative stress markers by acting on cytokine/ROS-mediated inflammatory pathways which helps to reduce the expression of NF-κB/cyclooxygenase-2 (COX-2). It also enhances antioxidant activity.[5]

Reduces Nausea

Ginger is widely recognized as a natural remedy for an upset stomach. Both anecdotal and scientific research confirm this.[6,7,8]

Turmeric isn’t well-known for its anti-nausea (antiemetic) benefits, nor has it been heavily investigated. However, some research suggests it may be helpful for individuals undergoing chemotherapy, which could help reduce symptoms such as nausea, vomiting, and diarrhea.[9]

Supports the Gut Microbiome

The gut microbiome’s impact on daily health, well-being and performance seems ubiquitous as it impacts mood, sleep, digestion, performance (both mentally and physically) as well as the quality and appearance of your skin.

Research shows that what we eat has a direct impact on the quality and composition of our gut microbiome. It turns out that turmeric and ginger both impart beneficial effects on the gut microbiome.[10,11]

How to Take Turmeric & Ginger

Turmeric’s active component, curcumin, has relatively poor bioavailability. However, curcumin is fat-soluble, so having some fat alongside your curcumin supplement may increase its absorption. One way to do this is to take your curcumin supplement with a meal. Another possibility is to take it alongside a serving of 1UP Omega-3.

Additionally, research shows taking curcumin alongside piperine (the main active ingredient in black pepper) may increase its absorption by 2000%![12]

Gingerols, the prominent family of bioactives in ginger root, also have poor bioavailability, but research indicates that taking it with fat may improve its uptake.[13]

Takeaway

Both turmeric and ginger have long been used to support human health and performance, especially as it relates to cognitive function, joint support and cardiometabolic health. Additionally, an expanding body of research finds that the two culinary spices may support gut health, too.

While you can get small amounts from whole food meals, it’s hard to know exactly how much you’re getting from “the good stuff.” That’s why we’ve included these premium nutraceuticals in our Organic Wellness Shot as well as our Greens & Reds Superfoods.

References

1. Altman RD, Marcussen KC. Effects of a ginger extract on knee pain in patients with osteoarthritis. Arthritis Rheum. 2001 Nov;44(11):2531-8. doi: 10.1002/1529-0131(200111)44:11<2531::aid-art433>3.0.co;2-j. PMID: 11710709.
2. Rao CV. Regulation of COX and LOX by curcumin. Adv Exp Med Biol. 2007;595:213-26. doi: 10.1007/978-0-387-46401-5_9. PMID: 17569213
3. https://www.sciencedirect.com/science/article/pii/S1756464620304722
4. Halvorsen B. L, editor. et al. A systematic screening of total antioxidants in dietary plants. J Nutr. 2002;132(3):461–71.
5. Hajleh MNA, Al-Dujaili EAS. Effects of Turmeric Concentrate on Cardiovascular Risk Factors and Exercise-Induced Oxidative Stress in Healthy Volunteers; an Exploratory Study. Adv Pharm Bull. 2023 Jul;13(3):601-610. doi: 10.34172/apb.2023.052. Epub 2022 Jul 2. PMID: 37646063; PMCID: PMC10460800.
6. Ding M, Leach M, Bradley H. The effectiveness and safety of ginger for pregnancy-induced nausea and vomiting: a systematic review. Women Birth. 2013 Mar;26(1):e26-30. doi: 10.1016/j.wombi.2012.08.001. Epub 2012 Aug 28. PMID: 22951628.
7. Tóth B, Lantos T, Hegyi P, Viola R, Vasas A, Benkő R, Gyöngyi Z, Vincze Á, Csécsei P, Mikó A, Hegyi D, Szentesi A, Matuz M, Csupor D. Ginger (Zingiber officinale): An alternative for the prevention of postoperative nausea and vomiting. A meta-analysis. Phytomedicine. 2018 Nov 15;50:8-18. doi: 10.1016/j.phymed.2018.09.007. Epub 2018 Sep 5. PMID: 30466995.
8. Crichton M, Davidson AR, Innerarity C, Marx W, Lohning A, Isenring E, Marshall S. Orally consumed ginger and human health: an umbrella review. Am J Clin Nutr. 2022 Jun 7;115(6):1511-1527. doi: 10.1093/ajcn/nqac035. PMID: 35147170; PMCID: PMC9170469.
9. Yao Q, Ye X, Wang L, Gu J, Fu T, Wang Y, Lai Y, Wang Y, Wang X, Jin H, Guo Y. Protective effect of curcumin on chemotherapy-induced intestinal dysfunction. Int J Clin Exp Pathol. 2013 Oct 15;6(11):2342-9. PMID: 24228095; PMCID: PMC3816802.
10. Wang X, Zhang D, Jiang H, Zhang S, Pang X, Gao S, Zhang H, Zhang S, Xiao Q, Chen L, Wang S, Qi D, Li Y. Gut Microbiota Variation With Short-Term Intake of Ginger Juice on Human Health. Front Microbiol. 2021 Feb 23;11:576061. doi: 10.3389/fmicb.2020.576061. PMID: 33708178; PMCID: PMC7940200.
11. Peterson CT, Vaughn AR, Sharma V, Chopra D, Mills PJ, Peterson SN, Sivamani RK. Effects of Turmeric and Curcumin Dietary Supplementation on Human Gut Microbiota: A Double-Blind, Randomized, Placebo-Controlled Pilot Study. J Evid Based Integr Med. 2018 Jan-Dec;23:2515690X18790725. doi: 10.1177/2515690X18790725. PMID: 30088420; PMCID: PMC6083746.
12. G, S., D, J., T, J., M, M., R, R., & Ps, S. (1998, May 1). Influence of Piperine on the Pharmacokinetics of Curcumin in Animals and Human Volunteers. Planta Medica. https://pubmed.ncbi.nlm.nih.gov/9619120/
13. https://www.sciencedirect.com/science/article/abs/pii/S1756464616303206