Not all spices irritate the sensitive gut – in fact most don’t. Many have a gentle calming effect and can help make food taste good. Ginger (Zingiberaceae), for example, taken internally quells motion sickness, morning sickness and other types of nausea. Fennel (Apiaceae), a key ingredient in many Asian dishes, has been used for centuries to relieve indigestion. It is also an important ingredient in gripe water used to treat babies for colic. The dull yet vibrant hue of turmeric (Curcuma longa) adds the golden glow to spice mixes used in dishes across much of the Indian subcontinent. Tumeric is biologically active in the body and has been shown to relax contractions in the gut of several animals and be helpful to some patients with IBS. Mint is not a spice but is often eaten with yogurt to reduce the heat of any foods which are peppery or hot. The real villain of the spice box is chilli whose key constituent capsaicin irritates the mucous membranes of the body from our eyes and through the length of our gut. If you have sensitive guts eat this at your peril!
Fish with a gentle spice mix
This is a lovely fragrant dish which is gentle on the guts and delicious too. It is best served with steamed rice.
Serves 4
- 20g fresh ginger, peeled
- 1-2 glove garlic, peeled
- 1 tbsp vegetable oil
- 1 tsp ground turmeric
- 1 tsp ground coriander seeds
- 11/2 tsp ground cumin seeds
- ½ tsp ground fennel seeds
- 1 beef tomato, skinned and chopped
- 100ml water
- 4 tbsp creamed coconut
- 400g salmon/cod or haddock, checked for bones, skinned and cut into chunks
- Salt and pepper
- 1 tbsp of fresh mint and coriander, chopped
Finely grate ginger and garlic and place in a pan with oil. Sweat gently until cooked but not coloured. Add the ground spices and continue to cook for 1 – 2 minutes. Add the chopped tomato, and cook for a further 5 minutes. Add enough of the water and creamed coconut to make a sauce. Add the fish to the sauce and cook for a further 5 minutes. Season the dish with salt and pepper and serve with a scattering of chopped coriander and mint. 