The Benefits Of Fiber & Spice In Your Diet

The Benefits Of Fiber & Spice In Your Diet

It’s great that you take a daily multivitamin and greens supplement. However, did you know that you could still be missing out on valuable nutrients?

If you want to improve your overall health and well-being, you should consider adding more fiber and spice to your diet as well. 

What are the benefits of fiber and spice? Find out below. You’ll also learn some of the best fiber and spice sources to add to your daily meals.

Benefits of Fiber

Fiber is an undigestible carbohydrate that cannot be broken down into sugar molecules. It’s known for increasing feelings of fullness and supporting digestion. 

Fiber comes in two forms:

Soluble Fiber

Soluble fiber dissolves in water. It helps lower blood glucose levels and cholesterol.

Insoluble Fiber

Insoluble fiber does not dissolve in water. It helps food move through the digestive system, promoting regularity and preventing constipation.

Benefits of Spices

Spices don’t just make your food taste better. Many of them also offer unique health benefits, including benefits related to digestion, blood sugar control, and cholesterol management. 

Spices also contain anti-inflammatory and antioxidant compounds called phytonutrients. Phytonutrients strengthen the immune system, repair cellular damage caused by free radicals, and promote hormonal balance.

Best Sources of Fiber and Spice

Incorporating more fiber and a diverse array of spices into your diet is an excellent way to support your digestive system and promote more balance in the body. The key, though, is to choose the right ones. 

The following are some of the most beneficial spices and fiber sources to consume:

Psyllium Husk

Psyllium husk is a type of fiber. It comes from the husks of Plantago ovata seeds. 

Psyllium husk is best known for promoting digestive health. It absorbs water in the digestive tract to improve bowel movements and regularity. 

Psyllium also acts as a prebiotic. Prebiotics feed the colonies of probiotics that grow in the gut and supports better overall digestive health.

White Willow Bark

White willow bark has long been used for medicinal purposes. It contains a compound called salicin, which helps to reduce pain — it was even used in the 1800s to develop the popular pain-relieving drug aspirin.

White willow bark also contains anti-inflammatory compounds called flavonoids, which improve cellular health and support various systems throughout the body.

Cinnamon Bark

Cinnamon bark contains oils that reduce spasms and gas while also stimulating the appetite.  

Cinnamon also contains antioxidants and anti-inflammatory compounds and is known for improving blood circulation and modestly lowering blood sugar.

Slippery Elm Bark

Slippery elm bark comes from the slippery elm tree, which is native to the United States and Canada. It is a demulcent, meaning it soothes the stomach and intestine lining to reduce irritation. 

Some people with irritable bowel syndrome (or IBS), ulcerative colitis, and Crohn’s disease use slippery elm bark to reduce their symptoms.

Pumpkin Seed

A one-ounce service of pumpkin seeds contains 1.8 grams of fiber — which makes a modest dent in the recommended 25-30 grams of fiber per day. Pumpkin seeds also contain antioxidants that reduce inflammation and protect the cells.

Ginger Root

Ginger root contains a compound called gingerol, which is known for its gastrointestinal benefits. Gingerol can promote healthy gastrointestinal motility (it helps food move through the digestive system efficiently), reduce nausea, and minimize bloating and gas.

Irish Moss

Also known as sea moss, Irish moss contains a type of fiber known as prebiotic mucilage. This fiber feeds the gut microbiome and may help to improve overall gut health. 

Irish moss also has immune system-supporting benefits and may help you avoid certain illnesses and infections.

Fennel Seed

Fennel seeds contain a significant amount of fiber. Regularly seasoning the food with fennel seeds is an easy way to incorporate more fiber into your diet and support healthy digestion.  

Fennel also has anti-inflammatory and antimicrobial properties that support your immune system and keep other bodily systems functioning properly.


For thousands of years, cardamom has been used to improve digestion.

Cardamom can reduce digestive discomfort, nausea, and vomiting. It’s also been shown to reduce ulcers (a type of sore) in the digestive tract.

Flax Seed

Flax seeds contain both soluble and insoluble fiber. Thanks to their high fiber content, regularly including flax seeds in your diet can improve digestion, balance blood sugar, and lower cholesterol levels.


Fenugreek is an herb rich in fiber and antioxidants. It’s often used in Asian and middle eastern cooking and is known for supporting healthy digestion. 

Some research suggests that fenugreek can also support a healthy gut microbiome.


Coriander seeds support healthy digestion and are known for soothing an upset stomach. They also contain oils and active compounds that stimulate digestive enzymes to reduce gas production and combat bloating and nausea.


Cloves are aromatic flower buds that improve digestion and stimulate enzyme secretions to improve digestive motility. They are often used to reduce gas, manage digestive irritability, and minimize nausea.

Like many of the herbs and ingredients included on this list, cloves also have blood sugar-balancing properties and can support a healthy immune system.


Apples contain a type of soluble fiber called pectin.

Pectin increases stool volume and is often recommended to address constipation and diarrhea. It can also reduce inflammation in the colon to support better digestion.

Mustard Seed

Mustard seeds contain antibacterial and anti-inflammatory compounds, including sinigrin and isothiocyanates. They’re also a good source of fiber, which promotes healthy digestion.


Nutmeg is a spice made from the seeds of the Myristica fragrans tree.

Nutmeg contains antioxidants and has significant anti-inflammatory properties. It also contains fiber and helps to balance blood sugar.

Spice Up Your Supplement Regimen

From encouraging digestive regularity to repairing cellular damage, fiber and spices can do a lot for you and your overall health.

Do you want to enjoy all the benefits of fiber and spice but can’t incorporate all the foods listed above?

If so, Nature's Fiber & Spices is the perfect solution. It contains 14 high-quality sources of fiber and spice in convenient, easy-to-swallow capsules.

Order your first bottle today.

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