Dietitians Say This Is the Best Spice for Helping You Pass Gas
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- Ginger is the best spice, according to dietitians, for maintaining regular bowel movements.
- Numerous factors can contribute to constipation. Eat a lot of fiber, exercise, and stay hydrated to prevent it.
- Fresh or dried ginger can be easily incorporated into meals or beverages.
Are you experiencing constipation? It's likely that you've been "backed up" at some time. In actuality, digestive problems like bloating and constipation are unpleasant and can seriously ruin your day.
Thankfully, it has been demonstrated that both herbs and spices can promote digestive health, and one spice stands out among the others. Continue reading to find out why dietitians suggest ginger as a way to help you feel better and get back on track, as well as how to include it in your diet.
Our #1 Choice for Helping You Poop is Ginger.
Ginger is our number one choice for a spice to help with bowel movements. Ginger is one of the best spices for constipation and motility, according to Katrina Cox, M.S., RDN, owner of Katrina Cox Nutrition, LLC. Ginger promotes intestinal contraction, which makes it easier for food to pass through the digestive system..1 "It has also been demonstrated to improve digestion by raising stomach acid and increasing the effectiveness of digestive enzymes," she says.
Gingerol, the active ingredient in ginger, has anti-inflammatory, antioxidant, and digestive benefits. Ginger helps control nausea and vomiting in addition to relieving constipation..2 A simple and affordable method to support digestive health and relieve constipation is to include ginger in your diet.
Constipation: What Is It?
Constipation is characterized by hard, dry, and difficult-to-pass stools and fewer than three bowel movements per week. In the United States, constipation is among the most prevalent digestive symptoms. There are numerous things that can support you, such as:
- Dietary changes, such as consuming less fiber and water
- Some drugs that cause your digestive system to move more slowly
- Routine changes, such as travel
- Life stage, like pregnancy or old age
- Absence of exercise
- An increase in stress
- Health issues such as IBS or diabetes
Constipation is usually treatable with dietary and lifestyle modifications. This involves adding spices to promote healthy bowel movements and digestion. According to Nutrition Resolution's owner and digestive health dietitian, Alyssa Simpson, RDN, "spices can improve digestive health and ease constipation by stimulating digestive juices, relaxing the muscles in the digestive tract, and encouraging the natural movement of the intestines." According to her, "some spices also have prebiotic qualities, which aid in the growth of good gut bacteria, further supporting digestion and regular bowel movements."
Additional Resources to Aid in Pooping
Use these suggestions to encourage regularity:
- Drink plenty of water. Additionally, drinking enough water keeps stools properly hydrated. Men should consume at least 13 8-ounce cups of fluid daily, while women should strive for 9 cups..4
- Work out. Set aside 30 minutes each day, or 150 minutes per week, for physical activity. An inactive digestive system can be stimulated by movement..5
- Include fiber. Aim for 25 grams of fiber per day for women and 31 grams for men. Fruits, vegetables, whole grains, legumes, nuts, and seeds are all good sources of fiber..6
- Establish a stool routine. Soon after waking up, many people discover that they can successfully have a No. 2. Make time in the morning to use the restroom if at all possible.
- Do a squat. To help you move, raise your feet on a toilet stool to create the perfect angle.
How to Include Ginger in Your Nutrition
The scent of ginger is strong, peppery, and spicy. It can be used powdered or fresh. It can also be made into ginger chews or eaten pickled. You can add grated or sliced fresh ginger to marinades, tea, stews, and smoothies.
Most people can safely eat ginger in moderation. However, high dosages can result in heartburn, diarrhea, throat irritation, and abdominal pain—many of the symptoms you're trying to avoid in the first place..7 According to Simpson, if you choose to take ginger supplements, the useful dosage for enhancing digestive health varies greatly and "should be adjusted based on individual tolerance and specific health requirements." It typically ranges from 0.5 to 2 grams per day. (As always, it's a good idea to consult your physician for advice.) For comparison, two grams is equivalent to one teaspoon of ground ginger..8
Our Professional Opinion
A simple spice to include in your diet to aid in bowel movements and relieve constipation is ginger. It's crucial to keep in mind that incorporating ginger is only one method you can employ to promote the health of your digestive system. Your digestive health and regularity can be supported in a number of ways, including through diet and lifestyle choices like fiber, water, movement, and bathroom schedules. It's crucial to talk to your healthcare provider about your ongoing constipation problems so they can look into the underlying cause and provide you with long-term relief.