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Inflammation<\/a> has \u201ca bit of a bad reputation lately,\u201d says Sahar Berjis<\/a>, a registered dietitian, nutrition coach, and the CEO of Inner Health & Wellness. Inflammation is the body\u2019s immune response to threats like infections, cuts, and more\u2014the problem, however, is \u201cchronic inflammation, when that response stays \u2018on\u2019 longer than it should,\u201d she says.<\/p>\n Signs of chronic inflammation<\/a> can range from skin conditions like acne<\/a> and rosacea<\/a> to gut health<\/a> issues, fatigue, and weight gain. Still, combatting inflammation doesn\u2019t always require a total diet overhaul. There\u2019s something simple in our pantries that we can use every day to make a difference: spices.<\/p>\n \u201cSpices contain natural compounds that interact with inflammatory pathways and support digestion<\/a> at the same time,\u201d says Berjis, adding that while they don\u2019t \u201cshut off\u201d inflammation, they help regulate and balance the response. Here are seven to incorporate into your routine.<\/p>\n Turmeric<\/p>\n \u201cTurmeric<\/a> has a very strong anti-inflammatory effect,\u201d Zhaoping Li<\/a>, MD, PhD, center director and division chief of clinical nutrition at the University of California, Los Angeles, previously told Vogue<\/em>. One reason is that turmeric contains the compound curcumin, which studies<\/a> have shown has anti-inflammatory, antioxidant, and antibacterial properties, among other benefits. Pro tip for absorbing the spice: Pair it with black pepper.<\/p>\n Cloves<\/p>\n Packed with eugenol, cloves are excellent for reducing inflammation, fighting oxidative stress, and supporting overall cellular health.<\/p>\n Ginger<\/p>\n Ginger<\/a> is rich in gingerols and shogaols<\/a>, compounds that are anti-inflammatory, antioxidant, and antimicrobial. It\u2019s especially effective in supporting digestion, with Berjis also noting it\u2019s \u201chelpful for nausea, bloating, and calming digestive inflammation.\u201d<\/p>\n Cinnamon<\/p>\n Cinnamon<\/a> is rich in polyphenols<\/a>, powerful antioxidants that help reduce inflammation and regulate blood sugar levels, making it especially beneficial for metabolic health. It also contains the compound cinnamaldehyde, which has anti-inflammatory and antioxidant properties. For a quick and easy addition to your diet, sprinkle it on your smoothie, coffee, or even on top of a banana, nutritionist Mikaela Reuben<\/a> previously told Vogue.<\/em><\/p>\n Garlic<\/p>\n With sulfur compounds like allicin, which help with \u201csupporting immune balance and reducing inflammatory stress,\u201d garlic<\/a> is a great anti-inflammatory spice, says Berjis.<\/p>\n Cumin<\/p>\n Cumin contains antioxidant compounds that help combat inflammation and support digestion by aiding the body\u2019s absorption of nutrients.<\/p>\n Black pepper<\/p>\n In addition to supporting the absorption of curcumin in turmeric, black pepper is powerful in its own right, containing the compound piperine, which studies<\/a> have shown to have notable antioxidant and anti-inflammatory effects.<\/p>\n Consistency, not quantity, matters most when incorporating these spices into your diet, Berjis says, offering examples like a half teaspoon to a teaspoon of turmeric, a slice or two of ginger in tea, or a dash of cinnamon in the morning. Please, don\u2019t overdo it like that one patient on The Pitt<\/em>.<\/p>\n \u201cIf inflammation is the fire, spices are part of your daily toolkit to gently turn down the heat,\u201d Berjis adds. \u201cIt\u2019s about small, powerful choices that add up over time.\u201d<\/p>\n Yes, it\u2019s possible to have too much of a certain spice in your diet, especially if you have any underlying health conditions. Garlic, for example, can aggravate those following a low-FODMAP diet<\/a> or those with IBS symptoms<\/a>, Berjis says. Meanwhile, although cinnamon is generally considered safe, cassia cinnamon contains coumarin, a phytochemical with carcinogenic properties that can cause liver damage at high levels.<\/p>\n Even those with a sensitive gut may want to introduce spices more slowly. So, before making any dietary changes, it\u2019s best to talk to your doctor to make the right choices for you.<\/p>\n<\/div>\nHow much of these spices do I need to consume?<\/h2>\n
Can you have too much of a spice?<\/h2>\n