Using cumin, coriander and fennel together can help your digestion

Cumin, coriander, and fennel are often used to help relieve gas and bloating. Some influencers have dubbed this combination of Ayurvedic medicine an “ancient spice blend.”

They can be used in cooking or infused into tea to aid digestion. Here’s how the three spices work together.

How do cumin, coriander and fennel support digestion?

Herbs and spices have been used for centuries to aid digestion. In parts of South Asia, people often eat mukhwas – a seed mixture usually made from fennel and coriander – to freshen breath and aid digestion.

Although research is limited, some studies have examined how seeds like cumin, coriander, and fennel may support gastrointestinal health.

A recent study in Iran found that cumin improved bowel function in people recovering from surgery. In a randomized controlled trial conducted in China, heated fennel therapy (a treatment in which fennel is microwaved, wrapped in a towel, and placed on the stomach) also supported gastrointestinal function after surgery.

Another Iranian study showed that fennel was as effective as the anti-gas drug dimethicone in reducing flatulence after a cesarean section. Animal studies have suggested that cilantro may help treat inflammatory bowel disorders.

More research is needed to confirm the benefits of consuming all three spices together, but they appear to have a “synergistic effect” in practice, said Stephen Dahmer, MD, director of the Andrew Weil Center for Integrative Medicine at the University of Arizona.

“This means that the combination of all three could potentially be even better than any one of them alone. So I encourage patients to combine them,” Dahmer told Verywell.

How often should you use these spices?

Although these spices can aid digestion, they are not a quick fix. Some people experience immediate relief after a single dose, but it’s best to consume these spices regularly, along with foods rich in probiotics and fiber, as part of an overall gut-healthy lifestyle, Dahmer said.

You can make tea with cumin, coriander and fennel, or use the spices to season fiber-rich foods like lentils, broccoli, kidney beans or sweet potatoes.

Are cumin, coriander and fennel safe?

Cumin, coriander, and fennel are generally safe, but that doesn’t mean they’re suitable for everyone.

“A major misconception we hear is that ‘anything natural is always safe,'” Monique Richard, MS, RDN, LDN, an integrative and functional dietitian nutritionist based in Johnson City, Tennessee, tells Verywell in an email.

A 2021 Consumer Reports The investigation found that dozens of different spices, including several cumin products, were contaminated with worrying levels of heavy metals. Long-term exposure to heavy metals can harm the kidneys, immune function, central nervous system, and reproductive system.

People who are pregnant, breastfeeding, or taking certain medications may need to avoid cumin, coriander, and fennel or consult a healthcare professional for appropriate dosages.

“In their harvested edible form, they are useful, low-risk first-line support vehicles for mild and functional digestive disorders,” Richard said.

However, taking these spices as supplements may not offer the same results. The FDA does not approve supplements before they hit the market, so they are not always safe or effective. If you want to add them to your gut health routine, consider adding them to food and drinks first.