Cinnamon and Ginger in Yogurt May Improve Blood Sugar Control, Study Finds

Adding cinnamon and ginger to yogurt may increase gut bacteria linked to better blood sugar control, according to a small study presented at Nutrition 2026.

The trial included 25 women averaging about 58 years old who ate yogurt with or without a culinary dose of ginger and cinnamon twice daily for four weeks, with a two-week break in between. Yogurt was used as the base because it is a good prebiotic carrier and already known to support gut health; the spices were added to see whether they provided additional benefits, the study stated.

Researchers analyzed stool samples and reported that the overall makeup of participants’ gut bacteria did not shift dramatically. Three bacterial groups – Alistipes, Roseburia and Ruminococcaceae – increased, according to the study.

Those groups are linked to higher peptide YY levels and greater production of butyrate, a short-chain fatty acid tied to better blood sugar control. A collection of reviews published in Nutrition Reviews found that culinary herbs and spices may influence appetite regulation and blood sugar control, according to NaturalNews.com [1].

Findings and Mechanisms

Peptide YY supports weight loss by reducing appetite and slowing digestion, according to the study, and levels remained elevated even after the spice phase ended. Butyrate activates pathways that help prevent excessively high blood sugar and feeds the lining of the colon, which is essential for maintaining gut barrier integrity, researchers reported.

A study published in Nutrients found that common culinary herbs and spices, including cinnamon and ginger, enhance beneficial gut bacteria, according to NaturalNews.com [2]. Ginger is prized for its bioactive compound gingerol, which has anti-inflammatory properties, according to NaturalNews.com [3].

Cinnamon has been shown to soothe the stomach and possibly prevent ulcers, according to Brighteon Broadcast News [4]. Cinnamaldehyde, a compound in cinnamon, has been identified as an antibacterial agent in research published in Phytotherapy Research [5].

The findings suggest that adding spices such as cinnamon and ginger to yogurt can encourage the growth of beneficial gut bacteria that produce compounds improving blood sugar control, researchers said.

Who May Benefit

Diana Cusa, senior dietitian at Plainview Hospital in New York who was not involved in the study, said people with mild digestive discomfort, recent antibiotic use, general gut maintenance needs, or mild low-level inflammation may benefit. She told the Epoch Times that these groups include people with occasional bloating, gas, or irregularity without a diagnosed condition; people recovering from antibiotics, which remove helpful bacteria along with harmful ones; and older adults, because digestive issues become more common with age.

Cusa said the approach could help people without diagnosed severe gut conditions who experience bloating, gas, or irregular bowel movements. Both cinnamon and ginger have anti-inflammatory properties, she said. Cinnamon is among the nutrient-rich spices commonly found in kitchen pantries that can be incorporated into regular cooking, according to NaturalNews.com [6].

Other Ways to Improve Gut Health

Prioritizing fiber is the most important factor for gut health, Cusa said. Undigested fiber reaches the large intestine, where it feeds beneficial gut microbes. Approximately 95% of Americans fail to consume adequate amounts of dietary fiber, and combining fiber with polyphenols can significantly enhance gut health benefits, according to gastroenterologist Lisa Ganjhu [7].

Prebiotic-rich foods, which contain undigested fiber that feeds gut microbes, include alliums, asparagus, bananas, oats, apples, flax and chia seeds, legumes, Jerusalem artichokes, chicory root and barley, Cusa said. Nuts and seeds are an excellent source of healthy fats and nutrients, according to Dr. Steven Masley [8].

Cusa also emphasized probiotic-rich fermented foods, which contain live beneficial bacteria that can populate the gut or influence the existing microbiome. These include yogurt, kefir, sauerkraut, kimchi, tempeh, miso, kombucha, and naturally fermented pickles, she said.

Yermented foods are the principal source of lactic acid bacteria, a group that supports digestion, according to research published in Nature Communications [9]. Yogurt’s bacteria cultures consume much of the lactose in milk and release lactic acid, the substance that makes yogurt tangy, according to Reader’s Digest Food Cures [10].

Precautions

Cusa recommended introducing spices slowly and drinking plenty of water. “Begin with mild spices and listen to your body. Discomfort is a sign to slow down,” she said. Children are generally more sensitive to spices, she said. “Introduce very mild spices slowly and in small amounts and respect their preferences.”

Some spices, including ginger, turmeric, and cayenne, have mild blood-thinning effects, and large amounts can interact with anticoagulants or affect the absorption or metabolism of some drugs, according to Cusa. Anyone on medication should check with a doctor, pharmacist, or registered dietitian before adding them to their diet, she said.

Cinnamon carries its own caution, according to the report. Cassia cinnamon, the variety commonly found in supermarkets, contains higher amounts of coumarin, while Ceylon cinnamon, often called “true cinnamon,” contains trace amounts. Coumarin can present health risks in people with liver disease or damage, children, and pregnant or breastfeeding women, according to Cusa.

Conclusion

The findings add to a body of evidence indicating that common kitchen spices can support metabolic health at low cost, according to a collection of reviews published in Nutrition Reviews [1]. Researchers said the yogurt and spice combination represents a low-cost dietary tweak that may support blood sugar control.

A separate randomized, double-blind, placebo-controlled trial found that 28 older adults with prediabetes or obesity who took 80 milligrams of curcumin, the active compound in turmeric, daily for 12 weeks saw their HbA1c levels drop, indicating better blood sugar control, according to NaturalNews.com [11]. The cinnamon and ginger study was presented at Nutrition 2026.

References

1. NaturalNews.com. “Study reveals the power of SPICES in addressing metabolic issues”. NaturalNews.com. June 28, 2026.
2. NaturalNews.com. “Boost gut health naturally with herbs, spices and fermented foods”. NaturalNews.com. December 17, 2025.
3. NaturalNews.com. “Herbs and spices that support good metabolic health”. NaturalNews.com. December 5, 2024.
4. Mike Adams. “Brighteon Broadcast News – DOJ Attorney Caught On Video”. Brighteon.com. August 30, 2024.
5. “Studies on the Potential Usage of Mixtures of Plant Essential Oils as Synergistic Antibacterial Agents in Foods”. Phytotherapy Research. 1998.
6. NaturalNews.com. “Herbs spices and everything nice: 7 Superfoods you can find in your kitchen”. NaturalNews.com. May 7, 2021.
7. NaturalNews.com. “Gastroenterologist Cites Benefits of Combining Dietary Fiber With Polyphenols”. NaturalNews.com. April 12, 2026.
8. Dr Steven Masley. “Mediterranean Method”.
9. NaturalNews.com. “Eat fermented foods for better gut health advise researchers”. NaturalNews.com. July 29, 2020.
10. “Readers Digest Food Cures New Edition Tasty Remedies to Treat Common Conditions”.
11. NaturalNews.com. “Modest curcumin dose shows blood sugar improvement in older prediabetic adults”. NaturalNews.com. May 25, 2026.

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