Anti-Inflammatory Spices: What the Science Supports, and What It Doesn't

You cannot feel chronic inflammation the way you feel a sprained ankle. So researchers track it in the blood, through markers like C-reactive protein (CRP) and signaling molecules called cytokines, such as TNF-alpha and IL-6. When a study says a spice "reduced inflammation," it usually means one or more of those numbers went down.

That matters for two reasons. A lower lab number is not the same thing as feeling better or preventing disease. And most of those studies test supplements, not the amounts you would cook with. Keep both in mind as you read.

The 78 team believes food is one of the most important tools we have for taking care of our bodies, and that a lot of it starts with gut health. Spices have been part of that for generations. For centuries, people used them not only to flavor food, but to support the body. We think they deserve a place in your daily diet: a pinch of turmeric in your eggs, a crack of pepper and a spoon of mustard in your salad dressing, fresh ginger in your morning drink. Small habits, every day, add up.

We also believe you have to know your spices. Not every spice is right for every body. People process food differently, and spices are no exception. Learn which spices work for you, and which ones your body does not need. That goes for pretty much everything you eat.

Your gut is home to trillions of bacteria, and the mix of those bacteria appears to play a role in digestion, immunity, and inflammation. What you eat shapes that mix.

Spices look like part of the picture. In a 2023 study published in The Journal of Nutrition, Penn State researchers added blends of herbs and spices, including cinnamon, ginger, cumin, turmeric, rosemary, oregano, basil, and thyme, to the carefully controlled diets of adults at risk for heart disease. After four weeks, people eating about a teaspoon or more of herbs and spices a day showed more diverse gut bacteria, including more of a family called Ruminococcaceae, which is associated with healthy metabolism and immune function.

It was a small, early study, and it measured bacteria, not health outcomes. But it points in the same direction as centuries of kitchen wisdom: a varied, spice-rich diet seems to be kind to the gut.

This is the part most spice articles skip. The same spice that works well for one person can be a problem for another.

• Heartburn or reflux. Chili, black pepper, and garlic can trigger symptoms in some people.
• Sensitive digestion. Garlic and onion are high in fermentable carbohydrates known as FODMAPs, which bother many people with irritable bowel syndrome.
• Allergies. Any spice can cause an allergic reaction. Mustard is common enough that Canada and the European Union list it as a major food allergen.
• Medications. Garlic, ginger, and turmeric supplements may affect bleeding and interact with blood thinners. Piperine can change how your body processes some medications.
• Pregnancy. Fenugreek is not considered safe during pregnancy in amounts greater than those found in food.

Pay attention to how you feel after meals. Your body keeps better records than any study.

You do not need a supplement aisle. You need a few habits.

Breakfast. Stir a pinch of turmeric and a crack of black pepper into scrambled eggs cooked in a little butter or olive oil. Add cinnamon to oatmeal or coffee.

Lunch. Whisk a salad dressing from olive oil, lemon, a spoon of mustard, a pinch of ground ginger, and cracked pepper. Sprinkle a little mustard powder over roasted broccoli. It helps your body get more of broccoli's best-studied compound, sulforaphane.

Drinks. Steep a few slices of fresh ginger in hot water with lemon. Or make golden milk: warm milk, a teaspoon of turmeric, a pinch of black pepper, a little cinnamon, and a touch of honey.

Dinner. Warm your spices in oil for 30 seconds before adding everything else. It wakes up the flavor, and turmeric's curcumin dissolves in fat. Marinate meat with rosemary before it hits the grill.

Anti-inflammatory spice teas

Three simple ones to start with:

• Ginger tea. Five or six thin slices of fresh ginger, steeped in just-boiled water for 10 minutes.
• Golden milk. Turmeric, black pepper, and cinnamon warmed into milk. The fat in the milk helps.
• Cinnamon clove tea. One cinnamon stick and three whole cloves, simmered for 10 minutes. Sweeten lightly if you like.

Here is the most important thing we can tell you: no spice can outwork the rest of your plate.

According to Harvard Health, an anti-inflammatory way of eating looks a lot like the Mediterranean diet. It is built on fruits, vegetables, whole grains, nuts, fatty fish, and olive oil, with less fried food, soda, refined carbohydrates, and processed meat. Spices do not replace that pattern. What they do is make it taste good enough to stick with, day after day. That may be their most valuable job of all.