Today for the AGG Bites #7 episode, we are going to chat fall spices and how they are conducive for gut health.

The first official day of fall is in less than 10 days. And while many have already been digging into all things Pumpkin Spice, I’m kind of just wanting to start it now. Anyone with me that summer is suuuuuuper hard to leave behind?

Anyways, when we think of fall and spices, I’m going to guess that 50%+ of us think, “Pumpkin Spiced Latte.” Hot drinks complete with fall flavors galore this time of year.

Now, I love a Pumpkin Spice Latte like the next, but there is so much more to fall spices and fall spices that are healing than that.

So I thought I’d spend some time chatting it through with you today.

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Fall Spices – 8 that are great for the gut {Episode 51, AGG Bites #7}

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Fall Spices – 8 that are great for the gut {Episode 51, AGG Bites #7} #fallspices #cinnamon

During the episode, here are the 8 I mention.

  1. cinnamon
  2. ginger
  3. nutmeg
  4. cloves
  5. black pepper
  6. star anise
  7. black cardamom
  8. vanilla beans

But then I also talk more in detail about 4 popular spices for the fall season.

Here is more on these.


Cinnamon is such a champ and popular spice in the seasonal spices cabinet.

I have detailed out one of the best delicious fall spices plus there is a great recipe to check out via my 3-Ingredient Baked Apple Chips.

As a refresher, though, cinnamon:

  1. Ability to modestly lower blood sugar and improve insulin sensitivity.
  2. May help relieve diabetic neuropathy and promote weight loss.
  3. Could lower triglyceride and cholesterol levels.
  4. Indications for digestion, diarrhea, and bleeding and as a potent antimicrobial, astringent, anti-inflammatory, and antioxidant herb.
  5. Can help tighten, tone, and heal gut damage.
  6. Since it’s sweet, it can also replace sugar sometimes.
  7. Can improve heart health.

Here are some more recipes and ideas for cinnamon:

  1. Spiced Apple Cider {latte recipe} (bonus: the use of whole cinnamon sticks)
  2. Apple Cider Instant Pot Recipe (warm apple cider perfection)
  3. 2-Ingredient No Sugar Cinnamon Sugar
  4. Sea Salted Cinnamon Almond Butter Pancakes


Ginger is a warming spice that is always on the “best things to use” for gut health and gut healing.

The number one reason ginger is my jam is because it’s a prokinetic which means that it helps stimulate movement or gastrointestinal motility. 

It is the first ingredient in our prokinetic, Digest Plus, which works for stomach motility and the reduction of bloat. We all crave this, amiright?!

Digest Plus #digestivebitters #bitters

Use code BLOG at checkout to save 15% off Digest Plus.

Here are some other reasons ginger is great for the gut:

  1. Anti‐inflammatory, antioxidant, antitumor, and antiulcer effects of ginger have been proven in many scientific studies.
  2. Possesses a carminative (relieving flatulence) effect.
  3. Helps alleviate nausea and vomiting.
  4. Warms up a sluggish digestive system.
  5. Can promote beneficial bacteria.
  6. Kills gut pathogens.

Sources: HEREHERE, and HERE.

Get more fresh ginger into your diet with these:

  1. Gluten Free Ginger Chocolate Crumb Cake
  2. Best Teas for Stress and Depression {11 Teas to Boost Mood} (herbal teas in general)
  3. Supergreens {daily servings for your gut}
  4. Mini Pumpkin Muffin Recipe
Ginger Benefits Paleo Pumpkin Spiced Muffins #paleorecipes #pumpkinspice #guthealth #dairyfreerecipes


Is the nutmeg spice sort of a mystery to you, too? Good. It always has been to me because when I look at and smell it, nutmeg seems to be a mashup of various spices.

Nutmeg has a spicy flavor because it is a spice from the seed of a nutmeg tree. Nutmeg is the inner seed, while mace is the red, lace-like substance that covers the seed.

Both nutmeg and mace contain 7 to 14 percent essential oil, the principal components of which are pinene, camphene, and dipentene. The oils are used as condiments and carminatives and to scent soaps and perfumes. 

While nutmeg might not boast the direct gut health benefits the others do, it’s still considered one of the best fall spices for health due to its properties that ultimately help with overall gut health:

  1. Contain powerful antioxidants.
  2. Studies have shown its ability to reduce inflammation.
  3. Has antibacterial properties.
  4. It is commonly used for constipation, bloating and gas and even helps in treating stomach ulcers due to its warming properties.
  5. Supports better sleep.
  6. Might help decrease loose stools to treat diarrhea plus support regularity.


Some ideas for using this powerful flavor spice:

  1. How to Make a Gut Healing Latte at Home
  2. Apple Pie Chia Pudding
  3. Tandoori Chicken for the Slow Cooker


And last, but certainly not least, in the pumpkin pie spice for gut health roundup, cloves.

Cloves are a spice made from the flower buds of an evergreen tree called the clove tree. Their flower buds are harvested in their immature state and then dried.

Whole cloves are shaped like a small, reddish-brown spike, usually around 1 centimeter in length, with a bulbous top.

Cloves can be used whole or ground, and they have a very strong, pungent flavor and aroma.

Cloves are a warm spice with an intense flavor and aroma. They are sweet, bitter, and astringent.

Cloves boast the following benefits:

  1. Used to relieve nausea, bloating, and diarrhea.
  2. They are a powerful antibacterial and anti-fungal oil, making it ideal for treating stomach illness and pathogenic overgrowth.
  3. Known to be an antioxidant and anti-inflammatory.
  4. May improve liver health.
  5. Might help reduce stomach ulcers.
  6. Can help with bacterial overgrowths.

One herbalist even stated,

Clove is helpful with most forms of dysbiosis, be it SIBO screened for with a SIBO breath test, large bowel infections and overgrowths of bacteria, fungi and even parasites often found using stool testing like The Complete Microbiome Mapping test (the Australian version of the GI MAP).

Where are my SIBO friends at?!


Pumpkin Pie Spice

True pumpkin pie spice consists of:

  • cinnamon
  • ginger
  • cloves
  • nutmeg

There are no additives or preservatives in the best ones out there; just whole spices ready to use.

The pumpkin spice blends are made of common, favorite fall spices that make a great addition to overall gut health year-round.

Two brands I like are:

  1. Simply Organic
  2. Primal Palate

You can get both of them (for cheaper than the grocery store) at Thrive Market online HERE.

Paleo Pumpkin Muffin

During the episode, I lay out a recipe that uses some of my favorite spices for the fall season.

You will find the full recipe HERE.

Small Amount, Big Results

When it comes to the spices in today’s episode, a little bit goes a a long way.

From sweet dishes to savory recipes, you can create unique flavor in no time while also healing your gut.

Warm spices during the fall months are excellent for digestion. As I laid out above, the health properties of the simple flavors of fall go a long way.

If you liked this episode on fall spices, you might also enjoy:

  1. A better way to fall — 39 Gut Health Fall Bucket List Ideas
  2. Fall Pantry – “Can I Eat These Top 12 Fall Vegetables?”
  3. Slow Cooked, Gluten-Free Homemade Fall Granola

Want to learn even more about the gut and ways to heal it? Learn all the secrets via my signature book, A Gutsy Girl’s Bible: a 21-day approach to healing the gut. Grab your copy on Amazon HERE.

Or, have this book at your fingertips instantly by downloading the PDF now.


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