Professor Tim Spector says teaspoon a day of one thing can rapidly improve gut health

Professor Tim Spector hit out at many supplements saying there was little evidence they do good
-Credit: (Image: BBC)


Professor Tim Spector says eating a heaped teaspoon of spice mix can “rapidly improve” your gut health.

The 66-year-old co-founder of science and nutrition brand ZOE says people need to “re-remember” what natural plant-based foods are. It comes as the scientist recommends we eat 30 plants in a week.

As well as “re-remembering” that foods such as dark chocolate and coffee originated from trees, Tim told the Liz Earle Wellbeing show that people need to “rediscover spice mix”. It follows research that suggested spices such as cinnamon, ginger, cumin, and turmeric can have a positive impact on gut health.

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Tim explained: “We have to re-remember what plants are, what is fake food and what is real food. People forget chocolate and real coffee came off trees, which is quite amazing really.

“We need to rediscover spice mix and things. Studies have shown that just one heaped teaspoon of a spice mix can rapidly improve your gut microbiome if you have that daily, on its own.”

Ginger spice
A heaped teaspoon of spice could help your health, says Tim Spector. -Credit:Getty

A 2022 study found that spices high in polyphenols - which have antioxidant properties - can help improve gut bacteria and the gut microbiome, reports MedicalNewsToday . Tim believes a range of beneficial bacteria in your gut can boost your immune system, improving both mental and physical health.

Researchers attempting to find out the impact spice mix has on the body gave people 0.5g per day, 3.3g per day, or 6.6g of spice a day. They tested cinnamon, ginger, cumin, turmeric, rosemary, oregano, basil, and thyme.

They found those eating 3.3g or 6.6g of spices had an increased amount of Ruminococcaceae bacteria, which is good for gut health. Researchers said the bacteria helps control appetite, blood glucose levels and helps with energy balance.

“It’s such a simple thing that people can do,” said researcher Kris-Etherton. “The average diet is far from ideal, so I think everyone could benefit by adding herbs and spices. It’s also a way of decreasing sodium in your diet but flavouring foods in a way that makes them palatable and, in fact, delicious.”